Encyclopedia of Body Building and Fitness

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.

"What am I staying in shape for?" To each person.That's what gives me the POWER to SUCCEED. once you learned how to do it. If a car. for example you don't change the oil in it. you likely hated it. but when you look at this as your body. When you were three you were probably taught to brush your teeth. You'll learn many things that you'll be able to implement immediately to start experiencing success. because it's a habit. it will last many years longer. it became something that you didn't think twice about. When you were learning how to do them. Really. That's what we want you to think of when you think of fitness. But. then. is well maintained for many years. Imagine having a greatly increased sex drive. you cut several years off the life of the car. for example. Well I can go on about the benefits of fitness and will do so later in this book. everything but so long as I am still fit and strong and healthy . If it isn't taken care of.Imagine walking alone at night and really feeling safe because you are physically strong. this will be something different. You learned to put your clothes on. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Fitness is not something that you have to struggle with. . You may ask. You could take all of my money. Others may need a certain level of fitness for their employment. Do you worry about brushing your teeth today? No. it can be that simple to be healthy. Your body is designed to work as a machine. it is a matter of staying healthy as long as possible. all of my friends. then the machine won't run well and eventually won't run at all. but remember that fitness is something that you can get into the habit of doing which makes it easy.) Fitness is about SURVIVAL. Sorry if I sound overly patronising. and even years off of your life when you don't take care of your machine (your body. That's costly to you. Let's make fitness fun. the entire machine works the best that it can. When each part of the machine is cared for. Fitness is a term that is used to help define the ability to stay in the best physical shape. you are shaving away days. Fitness is an essential part of life. weeks. Others may be recovering from an illness or injury. then. When the machine is neglected either in part or in the whole. For most.

IT WONT BE EASY AT FIRST. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll find excuses about not doing it. Don't worry. That's not true. Granted. Nevertheless. You just can't give up what you love. . it's an important first step. In fact. You'll dread it. if you have the will power to save your life by sacrificing for just a few weeks. this is painless. It's just something that you do.such as a weight lifter adding cardio to beat belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. What do you see? If you are unhappy about any part of your body or training. the first weeks of learning to be fit and staying healthy will be the hardest. You'll claim that getting fit is just too hard.Overcome the initial procrastination. you'll see that fitness can be easily mastered by you. chances are good that area of your body is bothering you because it's an unhealthy area. You will be sore and tired. but it may hurt your ego a bit to do it. For me it's a bit of belly fat. Our first goal is to determine where you stand right now.

Experinced athletes should also do a realistic self review . For adults. . 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. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Ask your doctor where your blood pressure is. You need this number to be there. You need to use them to understand exactly where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals. The higher this number is. There are several tools that you need to use to determine your health level currently. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. but it needs to be in a certain range to be healthy. this is generally 120 to 139/80 to 89.Here are some questions for you beginners to ask to determine where you stand right now. You need to begin by understanding that change needs to happen. the more prone to health risks you are.this is part of the goal setting process. You can find calculators for many of these available to you free of charge on the web.

causing difficulty for each organ there.What To Start With To get started with fitness. start by getting through these basic first steps. Those that have a large midsection are the most prone to heart problems. your lungs and even your heart are suppressed. Beginners . The fat that is here will push into your body. Your waist is important because it is the indication on your body of your potential health risk. ideally. the fat here is likely to be what kills you. your ideal weight is the weight that you should be. there's much more for you to consider. Your kidneys. This is an important piece of information because of how vital it is to your health. if you are overweight. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect. But. 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. Those that have a larger midsection are most prone to health risks.• Ideal Weight: In comparison to your height and body structure. .

Ask him for measurements of your blood pressure. . 3. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. and to work on first. Do this at home on a well programmed scale. Calculate your BMI. Stand up straight. to improve on. Get your weight. Set your goals. Pull up your shirt. not at your doctor's office. Do it the same time and same way every time you weigh yourself. Measure your waist. suck in your gut and measure at your belly button all the way around using a tape measure. 2. Determine that you are healthy enough physically to begin improving through diet and exercise. You need this to see just how unhealthy you are currently. 5. This will be your indication of your weight loss and health improvement. Write them down and post them in several locations in your home. Determine what's important for you to maintain. your heart rate as well as any other important factors he may be interested in you improving. Meet with your doctor to talk about your overall health.1. It's going to come down and that will be quite rewarding! 4.

But. Many people are still at risk for high blood pressure. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. you need to take into consideration the fact that overall health is in fact important to improve. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . I'll point you in the direction of improving your overall health. For others. If you don't think that you need to lose weight. high cholesterol as well as other concerns even though they aren't technically overweight. For many that will mean losing weight. that's not to say that you don't have health problems beyond that level. There's much to learn and improve on for most of us. strength etc. Although many people start looking into fitness because they want to lose weight. I got into it because I was a drug addict. Therefore.Now that you have this done. you can begin to improve your health. inflamation syndrome. For others it will be less dramatic. What You Will Learn So. fitness is not just about weight loss. I was very ill and thin. With fitness everyday is a new beginning so you can always review your progress and set new goals. For me the impression made in the initial months was very strong because I made much progress in this time. Throughout this book. that's great! You are one step closer to being healthy. that will mean improving other qualities of your life. People with some experience under the belt will need to examine their flexibility. Cardio Vascular fitness level. By understanding where you stand on these factors above. or giving up some addiction or bad habits.

the goal is to improve your stress level. we mean making sure you are emotionally and mentally fit. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. Most of us need 7-9 hrs sleep everyday. General Health: First things first. When i was in the army they were very keen on sleep deprivation. and even fun. Throughout each of these aspects. Its simply not true. Since your body is likely to be your largest factor impacting your life. I say hogwash and current medical research says the same. Emotional stability is critical to overall health. Namely alcohol.some say they only need 4-6 hrs. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Many of you will be fighting with some bad habits. Those with eating disorders can also benefit from physical conditioning. we'll tackle what the healthy standard is. I normally need 9 if I'm training and eating heavily. each aspect is just as important as the next. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. ways. smoking or drug use. With lifestyle fitness. . especially of course if you are too fat. Losing weight. Sure you can function on less or more. I know your situation. we'll teach you how to improve your life through easy. While your body must be maintained as much as possible for health. it doesn't do much good if you don't eat the right foods. Remember.Each of these aspects is very important. With your mind fitness. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. for example. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. The longest i went without sleep in the army was 5 days and 4 nights . 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. GET ENOUGH SLEEP !!! Sleep . Because each plays a role in your overall health. help you to understand where you are and then help you to get to the goals that you have. we will start there. isn't enough if you aren't eating the right foods even if you are losing weight. That means insuring that your overall life is healthy in regards to the life that you lead. though. But giving up serious vices is not easy and you are well advised to get professional medical advice.

Change your diet . Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. give up the vices like drink and smoking. the time has come to improve the way that machine is working. Each part of your body functions well because of the support that other parts play. This means physically. Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up. .if its unhealthy. I cover diet in another section because its very important. Not only will you feel great but you will have medical proof. actually. delivering fuel to it so that it can perform its duty. get 7-9 hrs sleep every night. Your heart pumps oxygen rich blood to each cell in your body. This is so you can see the improvements in coming weeks and months.So. Stress and recuperation are also critically important and are covered in another section of their own. Your lungs supply your heart with the necessary oxygen. Your body is a well designed machine. In fact if you are looking at changing your body composition I dare you to do before and after shots. even those things that you don't think about doing like your heart beating and your lungs breathing.

you should address these specific concerns. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. your arms or anything else. too. Talking to your doctor is a great place to start when it comes to determining your overall health. Well back in the time of the cave man. It would store food in fat so that when there wasn't enough food available. you need to take into consideration the vast number of measurements that we've already taken. we need to address your body's ability to do what it needs to through being physically capable.Go to the library and read as much as you can on health and physiology. What some people don't realize is why their body has developed as it has. your body can't maintain a healthy muscle mass. to know what level of fitness your body is in. too. If you don't work hard. 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. chances are good that your heart has been affected by it. That way. it goes further than this. You should understand how well your body is working. the same day at the same time each week. Yet. You cant do that without the information in your head and I cant teach you everything in just one book. Your weight. You shouldn't skip this step. That means taking the measurements that we've listed. your neck. not to sit idle. What's Healthy? As we mentioned early. these fat reserves could be used. this could be a potential problem that needs to be considered. the body had to do what it needed to so that you could stay alive. Your job is to give your body what it needs to continue to perform correctly. You may not physically be able to exercise . it's important for you to know where you stand health wise. Your body is used to providing your muscles with the fuel that they need to work hard. you can improve your overall health and then improve upon your situation by knowing how to. your blood pressure and your body mass index are good indications of your overall health. If you are overweight. If you have problems with your legs. Your muscles are necessary for functioning but they have been built to be used. You should weekly weigh yourself. Where Are You at? As we've mentioned. Keep a log of this information so that you can see your progression.

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.to a certain level. Exercise is something that some people hate and others love. he created several businesses around his fame and was among the first people to market body building products bearing his name. but it will get easier. Understanding where you are is difficult for many at first. If you aren't having any physical limitations. its going to improve. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. How Can You Improve ? Improving your body means improving your body's ability to move and function. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Gyms are big business. not to sit in a chair at a desk all day. the man known as the "father of bodybuilding". Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Our overall plan to improving your body's fitness level is through exercise. one step at a 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. In the late 19th century. pains or weight problems. Again. coupled with the other fitness elements later throughout this book. that's a great sign. look at your body in other manners to determine what you can improve on. but remember your body is built to be used. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. This competition was the basis for many . As he became more popular. In actuality. even if you aren't overweight. he was credited with the invention of the first exercise equipment marketed to the masses. Now. But. personal trainers are making a tidy living helping people stay fit. chances are good that you aren't getting enough exercise and fitness into your life anyway. Its not easy thing to do at first. It's a hard realization. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. it's not the permanent solution. the sport of body building has been around for quite some time. He became so successful.

nutrition was focused on more than ever. 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. but you'll need some information first. men around the world were inspired to become bigger in their physique. body building has just grown in popularity becoming almost an obsession for many people. and more aggressive in their behavior. 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. and the sport has evolved into a real competitive arena. Olympia competition that remains the most popular body building contest to date. there can be a lot to learn. and body building equipment evolved into an effective means for working muscles in ways never thought of before. When World War II broke out.others to follow including the Mr. stronger. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. . This book will guide you through some of the basics to get you started. Women have started to take an interest in honing their bodies. Of course. In 1970. Training techniques were improved. nothing will compare to actually getting to the gym and lifting those weights.

The nervous sytem is quite remarkable. 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. After a while you will develop a natural sense for this. But you can raise one leg out to the side at 90 degree's i bet (everybody can). There is aerobic training which is best for cardio respiratory improvement and fat loss. supplimentation and recuperation should all fit in with your optimal body routine. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The three things of most interest to us in biochemistry are nutrients. Aerobics can improve muscle function and growth. Nothing else. The components of physical fitness are as follows: Cardio respiratory endurance .can you do the splits ? Probably not. diet. training. Your workout routines. By balancing your training and recuperation you can optimize your biochemistry.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By training. . 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. If done in the right way the two are complimentary. and other activities and still have enough energy left over to handle any emergencies which may arise. Your body works with a natural cyclic rythym. If you can do it with one. then there is anerobic which is great for muscle and bone growth and strength. The nervous system prevents this from happening (thank heavens). Components of Fitness Physical fitness is the ability to function effectively in physical work. hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat.Exercise Physiology Lets cover some basics about physical training. Well guess what. But its a nerve reflex that prevents you. Especially with the training and recuperation. Deeply tied in with all of this are your biocemistry and your nervous system. consider this . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Diet also has a significant influence over biochemistry.

knee) or any group of joints through an entire. from the Olympic-caliber athlete to the weekend jogger. The principles of exercise apply to everyone at all levels of physical training. and Type. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat.Muscular strength . Muscular endurance . . normal range of motion. detracts from appearance.the greatest amount of force a muscle or muscle group can exert in a single effort. Intensity. and negatively affects one's health. muscle power. eye-hand coordination.and following a good diet. Regularity is also important in resting. agility. One should strive to exercise each of the first four fitness components at least three times a week. elbow. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Flexibility . This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Excessive body fat detracts from the other fitness components.the ability to move the joints (for example. and eye-foot coordination are classified as components of "motor" fitness. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. a person must exercise often. progressive training.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Body composition . "FITT" Regularity. To achieve a training effect. Progression. Factors such as speed. reduces performance. Infrequent exercise can do more harm than good. sleeping. Appropriate training can improve these factors within the limits of each athletes potential.the amount of body fat an athlete has in comparison to his total body mass. Time.

The acronym FITT makes it easier to remember them. athlets become better runners if their training emphasizes running. goals and motivation. 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. especially when training for strength and/or muscle endurance. and Type. Specificity. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. to obtain maximum gains in muscular strength.Balance. . for example. time. and flexibility training will not improve any of these three components. Another way to allow recovery is to alternate the muscle groups exercised every other day.Intensity. Variety. Training must be geared toward specific goals. muscle strength. For optimal results.since overemphasizing any one of them may hurt the others. at least three exercise sessions for cardio fitness. These factors are Frequency. Thus. Recovery. muscle endurance. athletes should have at least three strength-training sessions per week. it does not improve a 2-mile-run time as much as a running program does. FITT Factors Certain factors must be part of any fitness training program for it to be successful. however. Although swimming is great exercise. then I do my weight training and perform stretches between my weight exercises. and flexibility should be performed each week to improve fitness levels. Overload. You will find that you can experiment and find the optimal routine for your metabolism. Personally I have a cardio workout at the warmup stage. Three physical activity periods a week. To be effective. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week.you must strive to conduct 5 days of physical training per week. Ideally. Time. with only one session each of cardiorespiratory. For example. a program should include activities that address all the fitness components. strength. Providing a variety of activities reduces boredom and increasesmotivation and progress.

it is the factor many units ignore. if you have a hard run on Monday. During the second week. Unfortunately. and Friday. . and cardio fitness is trained on Tuesday and Thursday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Stretching exercises are done in every training session to enhance flexibility.and Friday are devoted to cardio fitness. However. In the first week. 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). However. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. you may also choose to run on Tuesday and Thursday. Wednesday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. all components of fitness can be developed using a three-day-per-week schedule. Depending on the time available for each session and the way training sessions are conducted. Such programs. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. when coupled with good nutrition. 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. For example. The following training program serves as an example. 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. will help keep you super fit.With some planning. the greater the intensity of the exercise. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. By training continuously in this manner. and those that exceed 90 percent HRR can be dangerous. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. The more energy expended per unit of time. and Friday. INTENSITY Intensity is related to how hard one exercises. and Tuesday and Thursday are devoted to muscle endurance and strength. a five-day-per-week program is much better than three per week.

Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). at 60 percent HRR. one must compensate for its built-in weakness. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. If a athlete knows his general level of cardio vascular fitness.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. resting heart rate. A athlete determines his estimated maximum heart rate by subtracting his age from 220. A person using this method may exercise at an intensity which is not high enough to cause a training effect. at 70 percent HRR. For example. graphic$$$$$$ When using the MHR method. if he is in relatively good shape. graphic$$$$$$ Percent MHR Method With this method. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. an appropriate THR or intensity can be prescribed. For example. if he is in poor shape. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. To compensate for this. at 90 percent MHR. By determining one's maximum heart rate. One's ability to monitor the heart rate is the key to success in cr training. if he is in reasonably good shape. if he is in excellent shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. if he is in excellent physical condition. and. the THR is figured using the estimated maximal heart rate. he can determine which percentage of HRR is a good starting point for him. at 80 percent MHR. and relative conditioning level. the group run will be too intense for some and not intense enough for others. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and. With this information. As a result. Thus. . a 20. one can be sure that the intensity is enough to improve his cardio fitness level. a person who is in poor shape should exercise at 70 percent of his MHR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. he could start at 85 percent of his HRR.

70) before it is multiplied by the HRR.second period. and the heart rate will have leveled off.7.70 and 131 is 91. As shown.7 BPM is rounded off to give a THR of 161 BPM. muscles. the percentage (70 percent in this example) is converted to the decimal form (0. Exercising at any lower percentage of HRR does not give the heart. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the athlete should get a count of 27 beats (161/6= 26. When the calculations produce a fraction of a heart beat. These arteries are located to the left and right of the Adam's apple.) During aerobic exercise. particularly if they cannot find more than 20 minutes for cr exercise. Thus. the body will usually have reached a "Steady State" after five minutes of exercise. In summary.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. During the 10. To determine the RHR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). use the THR of 161 BPM figured above. In this case. or to see if one is within the THR during and right after exercise. or maintain. a THR of 160. the athlete should monitor his heart rate. When 91. he must exercise harder to increase his pulse to the THR. as in the example.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. place the tip of the third finger lightly over one of the carotid arteries in the neck. the value is rounded off to the nearest whole number. then multiply this by six to get his heart rate for one minute. At this time. He should count his pulse for 10 seconds. For example. (See Figure 2-1 C.7 is added to the RHR of 69. (See Figure 2-1A. and immediately after exercising. 160.7 results. This will let him determine if his training intensity is high enough to improve his cr fitness level. .) Yet another way is to place the hand over the heart and count the number ofheart beats.83 or 27) if he is exercising at the right intensity. The result is then added to the resting heart rate (RHR) to get the THR. an adequate level of fitness. the product obtained by multiplying 0. If his pulse rate is below the THR. (See Figure 2-lB. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. and lungs an adequate training stimulus. Before anyone begins aerobic training.

talk to your doctor. . he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should check his exercise and post exercise pulse rate at least once each workout. He should count as accurately as possible. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count." This method relies on how difficult the exercise seems to be. he should do it five minutes into the workout. Another way to gauge exercise intensity is "perceived exertion. the less intense the activity. since one missed beat during the 10-second count. If he takes only one pulse check. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Walking is a great place to start. then start with a basic program. or duration. If not. To find out if you have any limitations. a 40-year-old athlete with a low fitness level should. gives an error of six BPM. during aerobic 70 percent HRR. Using this figure. TIME Time. the athlete must train for at least 20 to 30 minutes at his THR. the longer the required duration. For example. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. your body will work to improve its function by improving how much work your heart can do. The more intense the activity. In this type of training. • Start with basic aerobics and work up as your tolerance increases. an athlete can easily find his own THR just by knowing his age and general fitness level. To improve cr fitness. TYPE First we will discuss aerobic training.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. A athlete who maintains his THR throughout a 20. multiplied by six.If his pulse is abovethe THR. the shorter the time needed to produce or maintain a training effect. refers to how long one exercises. It is inversely related to intensity. Here are some tips for you to get in aerobic training.

Stair climbing. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. .Jogging. . . -Tennis (singles).Rope skipping. Your goal is to start with 10 minutes of continuous aerobics three times a week.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Bicycling (road/street). SECONDARY (Done with partners or opponents of equal or greater ability.) -Racquetball (singles). bike riding. .Bicycling (stationary). as soon as your body allows for it. .Walking (vigorous). . Swimming.Running. . elliptical machines. -Basketball (full court). playing your favorite sport. . and other physical activities are perfect for aerobics.Road marching. -Handball (singles). . You should try to increase this to 30 minutes three times per week.Exercising to music. • Move on to more aerobic style exercises. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Rowing. They must also be of sufficient duration and intensity (60 to 90 percent HRR). though.Skiing (cross-country). running.Swimming. .

The faster the run. Every activity has its drawbacks and you must weigh the advantages and disadvantages. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Proper warm-up and cool-down. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. and the feet strike on the heel and push off at the big toe.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. he should do two things: 1) gradually buildup to running that frequently. Some athletes may need instruction to improve their running ability. but can also be a major cause of injuries. (cross-body arm movements waste energy. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. However. The elbows are bent so the forearms are relaxed and held loosely at waist level. 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. Besides learning running techniques. help prevent injuries. knees. A well-conditioned athlete can run five to six times a week. The most common injuries result from running and occur to the feet. the faster the arm action. athletes need information on ways to prevent running injuries. ankles. I prefer the rowing machine as It can avoid injuries associated with running. The arms swing naturally from front to rear in straight lines. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs.) The toes point straight ahead. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and.

mile run time. hiking. will be 3 minutes. 56 seconds (1:56) for each 440-yard run. In this way. Using the work-interval time for each 440-yard lap from Step 3. swimming. Using a 2-mile-run time of 1600 minutes as an example. bicycling. (8:00 minutes/4 = 2:00 minutes per 440 yards. and his estimated pace for 1 mile is one half of this or 8:00 minutes. 52 seconds long (1:56 + 1:56 = 3:52). determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. therefore. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance.relatively short time and increase his running speed. 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. Determine (or estimate) the actual 1-mile-race pace. the energy systems used are allowed to recover. He does this repeatedly with periods of recovery placed between periods of fast running. These recovery periods. If a athlete's actual 1-mile-race time is not known. (2:00 minutes . the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. the pace for an interval training workout is calculated as follows: Step 1.) Step 3. This type of intermittent training can also be used with activities such as cycling. rowing. twice the length of the work-interval periods. Using the time from Step 1. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. it can be estimated from his last APFT by taking one half of his 2-milerun time. . 2. 59 seconds during interval training based on the athlete's 16:00. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. The athlete's 2-mile-run time is 16:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Step 2. 56 seconds to 1 minute.) Thus.1 to 4 seconds = 1:59 to 1:56. each 440-yard lap should be run in 1 munute. Recovery periods. In interval training.

It shows common 1 -mile times and the corresponding 440-yard times. During the recovery interval. Each 440-yard jog should take twice as much time as the work interval (that is. If he responds well. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. the workto. As with any other new training method. For each second of work.This can be done on a 440-yard track(about 400 meters) as follows: 1. refer to Table 2-1. Because of the intense nature of interval training. As with any workout. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As the athlete becomes more conditioned. At first. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. 2. he should do it once a week. interval training should be introduced into his training program gradually and progressively. 56 secons by an easy jog of 440 yards for recovery. 3:52). As a result. he may do it twice a week at the most.rest ratio is 1:2. he should be ready for interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down. the heart rate usually falls to around 120 to 140 beats per minute. Because the heart rate is not the major concern during interval training. Thus. another type of cardio vascular training sometimes called speed play. After a athlete has reached a good cardio vascular fitness level using the THR method. his recovery is quicker. monitoring THR and using it as a training guide is not necessary. with at least one recovery day in between. 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 . there are two seconds of recovery. 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. Follow each 440-yard run done in 1 minute. FARTLEK TRAINING In Fartlek training. He may also do recovery workouts of easy jogging on off days.

Cross-country runs have several advantages: they provide variety in physical fitness training. At first. The object is to cover the distance in the shortest time. he runs hard for a few minutes until he feels the need to slow down. athletes should start slowly and progress gradually. At this time he recovers by jogging at an easy pace. over hills. neither the running nor recovery interval is timed. or on any other irregular terrain. Those who add non-running activities to their training may not improve running ability as a consequence. depending on the terrain and fitness level. and the running is not done on a track. However. Swimming. the distance should be one mile or less. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. many runners prefer Fartlek training to interval training. It can be used as both a physical conditioning activity and a competitive event. Instead of running at a constant speed. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness.workout. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. When ready. Each group starts its run at the same time. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. For these reasons. As with all exercise. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. the athlete varies the intensity (speed) of the running throughout the workout. Alternate Forms of Aerobic Exercise Some athletes cannot run. In Fartlek training. . The speed and distance can be increased gradually as the athletes' conditioning improves. through woods. The unit is divided into ability groups using 2-mile-run times. bicycling. and they can accommodate large numbers of athletes. he starts with very slow jogging. It should then be gradually increased to four miles. they may use other activities as supplements or alternatives. Their drawback is that they require special equipment and facilities that are not always available. In such cases. It consists of running a certain distance on a course laid out across fields.

he should stop to check his pulse. cycling. and do pool-side kicking for an excellent aerobic workout. Compared with all the other modes of aerobic exercise presented in this manual (e.) in swimming alone. compare it with his THR and. The swimmer should start slowly with a restful stroke. which minimizes lower body stress in overweight athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. For injured athletes. They can also do calisthenics in the water. in swimming. if needed. one's THR should be lower than while doing the other forms of aerobic exercise. Together these activities combine walking and running with moderate resistance work for the upper body. Non-swimmers can run in waist-to chest-deep water.g. athletes will help to ensure that they are working at the proper intensity. cross-country skiing. This is because. Body position that enhances the blood's return to the heart. walking. CYCLING . a athlete should set his THR about 10 bpm lower than while running. It is used to supplement running and develop upper body endurance and limited strength. adjust the intensity. running. rope jumping. After five minutes.. in order to effectively train the cardio vascular system during swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. tread water. Partial support of body weight by the water. Some advantages of swimming include the following: Involvement of all the major musclegroups.SWIMMING Swimming is a good alternative to running. the heart does not beat as fast as when doing the other types of exercise at the same work rate. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Thus. By modifying their THRs in this manner while swimming. etc. For example.

For interval training. WALKING Walking is another way to develop cardiorespiratory fitness. it will not produce any significant cardio vascular conditioning. athletes can bicycle outdoors or on a stationary cycling machine indoors. However. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. and increasing velocity. the athlete can vary the speed and resistance and use periods of active For swimming. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. Athletes can alter the cycling intensity by changing gears. As the walker's fitness increases. adding hill Cycling should be work. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Dis. unless walking is done for a long time at the correct intensity. It is enjoyable.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. After about three months. A simple way to increase walking speed is to carry the arms the same way as in running. . a athlete recovery at low speed and/or low should set his THR at resistance. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). he should walk 45 to 60 minutes at a faster pace.Cycling is an excellent exercise for developing cardio fitness. requires no equipment. The heart rate should be monitored to determine the intensity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. and causes few injuries. He can increase the intensity by adding hills or stairs. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.

open fields. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Cross-country skiing is easy to learn. The action is similar to that used in brisk walking. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. when doubled and stood on. Equipment is reasonably priced. these . It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and the frequency and duration of rest periods. squash. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. developing ever measured have been found in muscular and cr cross-country skiers. Although some regions lack snow. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. reaches to the armpits. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. endurance. However. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. They should attain and maintain their THR to ensure a training effect. Rope jumping. golf courses. 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.on country roads. Some of movement of the arms the highest levels of aerobic fitness and legs. the pace. Some runners use it as a substitute for running during bad weather. It requires little equipment. The work load is determined by the difficulty of terrain. and racquetball) involve bursts of intense activity for short periods. and poles often obtainable from the outdoor recreation services. boots. with skis. and is not affected by weather. however. is easily learned. and the intensity may be varied as in running. and the time spent jumping should be increased as the fitness level improves. and in parks and forests. A beginner should select a jump rope that. may be done almost anywhere.

intensity. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. If strengthening exercises are included. and it can be totally individualized to every fitness level by varying the frequency. and duration. hops.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. bodybuilding athletes need a high level of muscular endurance and strength. challenging activity that combines exercise and rhythmic movements. If played vigorously each day. jumps. Although muscular endurance and strength are separate fitness components. they are closely related. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. One can move to various tempos while jogging or doing jumping jacks. Workouts can be done in a small space by diverse groups of varying fitness levels. but the reverse is not necessarily true. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. it helps improve performance in racket sports. There is no prerequisite skill. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. In addition to cardiorespiratory fitness. the workout addresses every component of fitness. they may be an adequate substitute for lowlevel aerobic training. or many other calisthenics. . Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. 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. Warm-up and cooldown stretches should be included in the aerobic workout. Progressively working against resistance will produce gains in both of these components. Because running increases endurance. It is a motivating.

Strength training is essential because it allows you to improve the way that your body works. while not precisely controlling the speed of movement. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you will be able to move flabby muscles and fat into lean muscles. as when pushing against a wall. strength training is a very essential aspect of making sure that happens. They are described here. Muscles that are strong are less likely to become injured. Now. allowing you to lose weight faster. you don't have to be a body builder here. Isometric contraction produces contraction but no movement. you also need to consider adding strength training to your workout. isotonic. This requires the use of isokinetic machines.If you need to lose some weight. There are other resistance-training machines which. with less likelihood of being strained or hurt through your daily exercises. and the lifting of weights. movements or even in accidents.Strength Training Along with aerobic training. you do want to develop lean muscles that are strong and therefore healthy. for example. at 180 degrees per second. To achieve a constant speed of movement. They are able to be used easier. Isokinetic contraction causes the angle at the joint to change at a constant rate. too. You don't have to have bulging muscles. Muscular Contractions Isometric. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Muscle burns through fat faster. But. Force is produced with no change in the angle of the joint. sit-ups. With strength training. . affect it by varying the resistance throughout the range of motion. Common examples are push-ups. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles.

in return. the overload must be applied thoughout the full range of motion. In the concentric phase (shortening) the muscle contracts. To understand the principle of overload. Isotonic and isokinetic contractions have two specific phases . the muscle may be able to handle more of an overload eccentrically. When a muscle is overloaded. During the lowering phase of the curl the biceps are lengthening. the biceps are shortening.the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Exercise a joint and its associated muscles through its complete . isotonic. whether by isometric. To obtain optimal gains. so there is more muscle soreness following eccentric work. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Actually. it is important to know the following strength-training terms: Full range of motion. As a result. while in the eccentric phase (elongation) the muscle returns to its normal length. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. makes the muscle and connective tissue more susceptible to damage.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. This is an eccentric (negative) contraction. The nature of the eccentric contraction. on the upward phase of the biceps curl. or isokinetic contractions. Each type of contraction has advantages and disadvantages. may produce greater strength gains. This is a concentric (positive) contraction. For example. it adapts by becoming stronger. and each will result in strength gains if done properly. however.

range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. isotonic. Similarly. Set This is a series of repetitions done without rest. This is crucial to strength development. . A 10-RM is the maximum weight one can lift correctly 10 times. it adapts by becoming stronger. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). When a muscle is overloaded by isometric. or isokinetic contractions. one repetition has been completed. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.

The weight should be heavy enough so that. However.Principles of Muscular Training To have a good exercise program. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. regularity. the weight selected should be heavier and the RM will also be different. progression. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. (For example. For example. For example. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. If one cannot do at least three repetitions of an exercise. OVERLOAD The overload principle is the basis for all exercise training programs. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. the seven principles of exercise must be applied to all muscular endurance and strength training. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. if a athlete's 1 -RM is 200 pounds. This weight is the 8-12 RM for that exercise. For a muscle to increase in strength.70 = 140 pounds] to get 70 percent of the 1 -RM. an effective range is a 3-7 RM. In other words. to develop both muscle endurance and strength. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. This weight is the 3-7 RM for that exercise. to achieve enough overload. after doing from 8 to 12 repetitions. balance. multiply 200 pounds by 70 percent [200 X 0. specificity.) A better and easier method is the repetition maximum (RM) method. the resistance is too great and should be reduced. and variety. he momentarily cannot correctly do another repetition. The weight should also not be too heavy. . These principles are overload. Although the greatest improvements seem to come from resistances of about 6-RM. the muscle must be overloaded. recovery.

the greater will be the improvement in muscle endurance and the smaller the gains in strength.Reducing the rest time between sets. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of sets. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.) . but the gain in strength will not be as great. However.Using any combination of the above. To develop muscular endurance. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Athletes who are just beginning a resistance-training program should not start with heavy weights. . it adapts by becoming stronger and/or by improving its endurance. (Good form is more important than the speed of movement. the athlete must always strive to overload his muscles. PROGRESSION When an overload is applied to a muscle. most athletes will benefit most from a resistance training program with an 8-12 RM. This is his 12+ repetition maximum (12+ RM). An overload may be achieved by any of the following methods: . his RM should be determined from an analysis of the critical tasks of his sport. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. . .Increasing the resistance. there will be no further gains. When a athlete can correctly do the upper limit of repetitions for . the greater the number of repetitions per set. For example. Whichever RM range is selected. With continued training.Increasing the speed of movement in the concentric phase.Increasing the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. To optimize a athlete's performance. gains in muscular endurance will be greater than when using a 15-RM weight. when an athlete trains with a 25-RM weight.

at the same time. REGULARITY Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. RECOVERY . If the athlete's performance of a task is not adequate or if he wishes to improve. To improve his muscular endurance and strength. strength training for the identified muscle(s) will be beneficial. In this way. if his goal is to do three sets of eight repetitions of an exercise. For example. then increases the resistance by no more than 10 percent. Exercise must be done regularly to produce a training effect. it is usually time to increase the resistance. but three workouts per week are best for optimal gains. he ensures maximum carryover value to his chosen sports. this upper limit should be 12 repetitions. He should continue with that weight until he can do 12 repetitions correctly. These groups can be identified by doing a simple assessment. Sporadic exercise may do more harm than good. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. In a multi-set routine. he feels the muscles on each side of the joints where motion occurs. the principle of regularity is violated and gains in strength are minimal. but when different muscle groups are exercised at each workout. if his plan is to do 12 repetitions in the bench press.12 RM). in a given task. He continues to work with that weight until he can complete all eight repetitions in each set. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. the athlete must do resistance movements that are as similar as possible to those of doing the task. The principle of regularity also applies to the exercises for individual muscle groups. For most athletes. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. A athlete can work out three times a week. The athlete slowly does work-related movements he wants to improve and. He then should increase the weight by about 5 percent but no more than 10 percent.

the legs. You can move on to a four day routine. and Saturday. For example. When exercising in this fasion. the primary muscle groups should always be trained first in the workout. Recovery is also important within a workout. For example. but they should allow at least one days recovery and between workout days. There should be at least a 48-hour recovery period between workouts for the same muscle groups. you may train your legs. Consecutive days of hard resistance training for the same muscle group can be detrimental. the upper back and the thighs. Beyond this basic level of training. Someone at beginners level should work out all three main muscle groups. you're also training secondary muscle groups at the same time. you will be training your shoulders and arms to some extent as well as the chest. Wednesday. and it is possible to have more than one day off or to put the rest days in between which ever days suit. so that the same muscle or muscle group is not exercised on consecutive days. at this level. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. It's important to note that when training the primary muscle groups. then you simply repeat the sequence once again. Sample workout routines are provided for someone at this level of training. the recovery time between sets should be 30 to 180 seconds. This is because when you train the primary muscle groups you also train the secondary ones. For beginners. and Friday and the upper body muscles on Tuesday. Following this you would have a day off. and it's okay to work out all three muscle groups in each workout. on the intensity of the workout.the neck and the midsection. Strength training can be done every day only if the exercised muscle groups are rotated. So for example. There are also secondary muscle groups. . I recommend that you remain at this level for at least three months. The muscles must be allowed sufficient recovery time to adapt. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Normally. The recovery time between different exercises and sets depends. you begin training different sections of your body in each workout. the legs can be trained with weights on Monday. the arms. Thursday. MUSCLE GROUPS There are three main muscle groups. The chest.There should be at least a 48-hour recovery period between workouts for the same muscle group. in part. when doing bench press.

When you are ready for a day off. BALANCE When developing a strength training program. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. Split routines can also be used to integrate cardio training with weight training. It is important to do exercises that work all the major muscle groups in both the upper and lower body. do not hesitate to take a rest and spend some time recuperating.Beyond the four-day routine are five and six day routines. Activating one muscle results in a pulling motion. The latissimus dorsi muscles will not be overloaded and. 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. When planning a training session. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If you go for a run on one day. I have seen this happen many many time's. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). For example. while activating the opposing muscle results in the opposite. For example. follow an overhead press with a lat pull-down exercise. If curls are done first. But training at this level is not recommended for basic or intermediate level athletes. for example then the following day. as a result. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. or pushing. reduce the risk of injury. in turn. There's little point in exercising at all if you only intend to do it for three months. For this reason. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. then the smaller muscIes. This technique helps ensure good strength balance between opposing muscle groups which may. Examples of these workouts are given later. If you do use too much weight. followed by the muscles of the upper back and chest. . they may not benefit very much from the workout. Most muscles are organized into opposing pairs. As a result. Personally. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. It's always important to judge by the feeling in your muscles and your general energy level. movement. Sequence the program to exercise the larger muscle groups first. 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. you can train your upper body. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown.

he can do squats with a barbell instead of leg presses on a weight machine. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . There are also other factors to consider. Using different equipment. safety. for variety or due to necessity (for example. and phases of conditioning. Breathing should be constant during exercise. A natural tendency in strength training is to see how much weight one can lift. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Also. he can switch to partner-resisted exercises or another form of resistance training. and they may also produce better results. To ensure safety and the best results. changing the exercises. The weight lifter should always do weight training with a partner.training program can be very boring.then the arms. when in the field). as this can cause dizziness and even loss of consciousness. Correct breathing is another safety factor in strength training. improvement will occur. or spotter. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. namely. As long as all muscle groups are exercised at the proper intensity. who can observe his performance as he exercises. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. low back. abdominal. Each athlete must understand how to do each lift correctly before he starts his strength training program. exercise selection. The athlete should never hold his breath. and neck. A poorly designed strength. As a general rule. The athlete should periodically substitute different exercises for a given muscle group(s). and altering the volume and intensity are good ways to add variety. 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. both should know how to use the equipment and the proper spotting technique for each exercise. For example. Lifting too much weight forces a compromise in form and may lead to injury. However.

They should include those for the muscles of the leg. increasing strength is only secondary to someone that is serious about body building. For example. although an effective exercise. On the other hand. most of the exercises in the program should be "multi-joint" exercises. especially beginners. however. the pull-down exercise produces motion at both the shoulder and elbow joints. an exercise like concentration curls for the biceps muscles of the upper arm. but are good for developing strength.the floor. and not for . The concentration curl. 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. shoulders. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. These exercises will be detailed in a following section. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. and so forth. 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. This is because the exercises have been selected purely for for their strength properties. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Power lifting is probably safer than an Olympic lifting. Also. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. For most people. This will help him train a greater number of muscles in a given time. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. low back. only involves the elbow joint. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Usually eight wellchosen exercises will serve as a good starting point. 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. only works the arm flexor muscles. The exercise should provide movement at more than one joint.

By the end of the second week (4 to 6 workouts). When he can do more than 12 repetitions of any exercise. conditioning. Several different circuit training routines will be given in this book. Circuit training is done with lighter weights. he should use progressively heavier weights. the weight should be increased. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. and maintenance. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and with higher repetitions usually between 12 and 20 reps. H. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. This is very important. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Also less rest is taken between sets during the workout. because the beginner must concentrate at first on learning the proper form for each exercise. If he can do only seven repetitions of an exercise. he should increase the weight until he can again do only 8 to 12 repetitions. if he can do more than 12. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. During this phase. the weight must be reduced. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Power lifting exercises will also be explained in detail in their own section. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts.any traditional reason. and ligaments. P. . joints. During the second week. A training is one particular form of circuit training.

The exercise period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. Maintenance Phase Once the athlete reaches a high level of fitness. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. the maintenance phase is used to maintain that level. The use of timed sets. After an appropriate period of rest. third. a second. 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. Instead. As with aerobic training.This usually involves an increase in weight of about five percent. This process continues indefinitely. is required to reach and maintain peak fitness levels. recovery period. 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. More frequent training. unlike exercises performed in cadence or for a specific number of repetitions. Three sets per exercise is the maximum most athletes will ever need to do. It does not hold back the more capable performer by restricting the number of repetitions he may do. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Although training three times a week for muscle endurance and strength gives the best results. ideally. 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. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. and so on. If he stops making progress with one set of 8 to 12 repetitions per exercise. The maintenance phase should be continued throughout his career and. he does not need to do more than one set per exercise. As time goes on and he progresses. one can maintain them by training the major muscle groups properly one or two times a week. throughout his life. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. As long as he continues to progress and get stronger. set of that exercise is done in an equal or lesser time period. . The emphasis in this phase is no longer on progression but on retention. however.

perform a workout to strengthen all of the body's major muscles. or give priority to. as a general rule.5 minutes. close-hand. wide-hand. by decreasing any rest period between timed sets. At the same time. First. Below. different types of push-ups (regular. by increasing the number of timed sets performed. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. To add variety and increase the overall effectiveness of the activity. and to be assured that all emergencies can be met.Timed sets can be applied to improving athlete's sit-up and push-up performance. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. those muscle groups worked by the sit-up or pushup event. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. when a athlete performs a workout geared to develop muscle endurance and strength. Following this sequence ensures that all major muscles are worked. When . Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. For this reason. and vice versa. Then. This ensures continued gains and minimizes boredom. In this way. several of these will be given. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the difficulty of the activity can be increased. a muscle endurance or strength training workout should not be designed to work exclusively. do timed sets to improve push-up and sit-up performance. and so forth) and sit-ups (regular. This is because the muscles worked by those two exercises will already be pre-exhausted. Thus. This is done by lengthening the time period of any or all timed sets. the best procedure to follow when doing a resistance exercise is as follows. This having been said. As the athletes' levels of fitness improve. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. here is a very time-efficient way of conducting push-up/sit-up improvement. a training regimen which exercises all be developed and followed. Thus. abdominal twists. or by any combination of these. To meet this goal. feet-elevated. and so forth) can be done. abdominal curls.

graphic 3-6@@@@@@ . When using timed sets for push-up and sit-up improvement. where they are located. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. several timed sets of push-ups can be done followed by several sets of situps. pay attention to how the athletes are responding. In the same way. If this happens. for the beginner. as in any endeavor. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. or vice versa. 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. Thus. and biceps curl. The exercises should be done in the order presented. and their primary action. However.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. the times listed in the chart above may prove to be too long or too short for some athletes. Finally.performing this type of workout. To ensure a good. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. balanced workout. because of the nature of the situp. For example. During a timed set of push-ups. It has some duplication with respect to the lat pulldown. athletes must set goals for themselves. The beginning weight-training program will work most of the important. This program also includes exercises to strengthen the neck muscles. 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. athletes can before doing the other. and make adjustments accordingly. rest intervals must be placed between timed sets. With this approach. this program may overwork some muscle groups. for the more advanced lifter. This applies when doing each timed set. he should immediately drop to his knees and continue doing modified push-ups on his knees. major muscle groups. For example.

or with the correct equipment training alone is OK too. You'll enjoy it and you'll see improvement in the tone of your body quickly. Perform all exercises through their full range of motion. or arch the body. the intensity of the workout. This helps to increase motivation. With strength training. you should add in ten minutes per day three times per week at least. This can cause serious injury. Always breathe when lifting. Exhale during the concentric (positive] phase of contraction. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. 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. 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. and inhale during the eccentric (negative) phase. and return the weight to the starting position in a controlled manner during the eccentric phase. • Consider working with a physical trainer. Accelerate the weight through the concentric phase of contraction. • Work with a low amount of weight first. Otherwise you can have a training partner to help with spotting. This small investment of time and money will allow you to improve your overall muscle mass faster. and end the concentric phase in a fully contracted position. Again. then the smaller ones. Exercise the large muscle groups first. lurch.Here are some tips for exercising through strength training. and more effectively. you'll want to increase this number over time to at least 30 minutes per day three times per week. relaxed position (prestretched). . lunge. and safety. Always use strict form. • Change up the exercises that you do so that the process is easy and fun. Begin from a fully extended.

the result is largely the same. They can improve an untrained athlete's level of strength. to let the body recover and help prevent over training and injury. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. sandbags. 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. situps. Concentrating on weak areas is all right. pushups. follow triceps extensions with biceps curls. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. However. All that is required is for the athlete. Sandbags may seem unusual but have some advantages. Train the whole body. but the rest of the body must also be trained.Allow at least 48 hours of recovery between workouts. not just specific areas. For example. Alternate pulling and pushing exercises. Never increase the resistance used by more than 10 percent at a time. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and single-leg squats are examples of exercises which use a person's body weight. cool down. Although many towns have excellent strength-training facilities. The weight of the bags can be varied depending on the amount of fill. Pull-ups. but not more than 96 hours. . to progressively overload his muscles. three times a week. or partners. The availability of facilities may vary. there are limits to the type of training that can be done. Exercise Programs When developing strength programs for people. Ensure that every training program is balanced. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. As with all training. Sandbag exercises are very effective in strength-training circuits. Whether the training uses expensive machines. athletes should warm up. dips. safety is a critical factor. and follow the principles of exercise previously outlined.

It uses the force of gravity to oppose the force generated by muscles through contraction. and rest. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. the more effective they should become in providing the proper resistance for each exercise. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. and foods are consumed with the intention to build the body's metabolism and increase mass. This section will focus on weight training for body builders. As a general rule. Weight training uses a variety of specialized equipment designed to target specific muscle . the second half of each repetition as the exerciser returns to the starting position). More than one exercise per muscle group may be used. The longer the partners work together. increased caloric intake. Following are descriptions and illustrations of several PREs. They must communicate with each other to ensure that neither too much nor too little resistance is applied. 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. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. It is achieved through muscle conditioning. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Weight training develops both strength as well as the size of skeletal muscles.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Workouts are designed to focus on certain muscle categories. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the negative part of each exercise should take at least as long to complete as the positive part. The speed of movement for PREs should always be slowand controlled. weight training.

Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Strength training focuses on increasing muscular strength and size. or shape. Weight training is one type of strength training using weights as the primary force to build muscle mass. pulleys.groups and movements. Different weights will give different types of resistance. we'll define some common exercises for clarification. First. These trainers can suggest specific workouts for you to begin with. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. endurance. you risk muscle injury which could hinder your progress. Some of your muscles might be naturally stronger than others. You need to build up your strength and over-working your muscles can cause more harm than good. Personally I have never used a personal trainer or even a training partner. exercises. It involves a manipulation of the numbers of reps. The basic principles of weight training are pretty much the same as those of strength training. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. EXERCISES . If you want to undertake it yourself. and weight depends upon the desires of the body builder. they are both similar to each other. exercise types. you should not just "jump right in". and weight moved to cause desired increases in strength. Some people refer to weight training as strength training. sets. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. If you don't use good form in weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. Equipment used in weight training include barbells. I find I can concentrate better working out by myself. Another form of weight training is resistance training. the overall tone of that muscle will grow over time. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. If you are a beginner at weight training. While they are not exactly the same. Building up slowly allows muscles to develop appropriate strengths relative to each other. tempo. size. When your muscles are resisting a weight. The specific combination of reps. dumbbells.

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. Keep your upper arms close to your head. This exercise can also be performed with dumbbells or seated on a weight bench. front barbell raise. dumbell press. front dumbell raise Standing Military Press For this exercise. military raise. This can also be done with straight bar. The exercises listed above can be done either in a gym or in your home. Return to the starting position. you will use a barbell. Press the bar to arm's length over your head. Lock your legs and hips and keep your elbows in slightly under the bar. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. If you are going to join a gym. Stand with your legs about shoulder width apart and lift the barbell to your chest. Employees at the gym can help you with proper use of the machines. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. . let's look at a couple of sample workouts. side dumbell raise. seated or standing or with 2 dumbbells and your palms facing in. Lie on an incline bench and position your head at the top. Now that you know what exercises to do.Hold a barbell with hands a little closer together than shoulder width. Press bar overhead to arm's length. they will have many specialty machines that will work specific parts of your body. shoulders military press.

Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . keeping it close to your body. Keep your body and wrists straight. Let the bar hang straight down in front of you.

Don't swing! Front Dumbbell Raise . depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Lower slowly to the starting position.

Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. palms facing backward. With a smooth. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Make sure you are lifting the dumbbells up rather than swinging them up. so that both arms are in motion at the same time. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. . lower the weight while simultaneously lifting the weight in your right hand. controlled motion. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Your feet should be about shoulder width apart. but not quite locked. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.Stand with a dumbbell in each hand. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Then slowly lower them back down to your side again.

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. 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.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Before starting. Your left arm should be locked at the elbow so it will support the weight of your upper body. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Reach down and pick up a dumbbell with your right hand. look straight ahead instead of at the floor so you can keep your back straight. The dumbbell should end up roughly parallel with your torso. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Switch arms after one set. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Concentrate on pulling your elbow back as far as it can go. Droop your shoulders down as far as possible.

Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. This can also be done holding a barbell. You can also use a wider stance to work the inner quads even more. Keep your back as straight as possible and your chin up. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. press the weight up back to the starting position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. or adapted for use without the machine.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done with your knees slightly bent. Keep your head up and your back completely straight. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Once you reach the bottom position. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. until your upper body is parallel to the floor. Return slowly to the upper position. Standing Calf Raises This can be done with a specific machine found in a gym. . 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. You can put your heels on a 1 inch block to further work the quads. Bend at your waist with your legs locked. Stiff Leg Barbell Place a barbell on your shoulders. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.

your knee should be directly over your toe. Place a barbell behind your head at the base of your neck. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. then switch legs and repeat. At this point. leading with your head and chest. Grasp the barbell with both hands with a wider than shoulder width grip. Slowly bend your knees. then slowly straighten your legs and raise your body back up to a standing position. Your shoulders should be directly over your front foot. Pause briefly in this position. lowering your hips so your rear knee just clears the floor. Reach one foot back and place your toe on the box. Stand up straight. Return to the starting position. Complete a full set. and lean forward slightly at the waist. your thigh and lower leg form a right angle. your hips should be sitting back. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your shoulders should be directly over front foot. Keep your opposite foot flat on the floor and point your toes forward. Keeping your front foot flat on the floor. raise yourself by pushing your hips slightly forward and up toward the ceiling. At this point. Lunges Place a barbell on your upper back.the higher the box. and your chest should be directly over the middle of your thigh. and straightening your leg. Your foot should be far enough in front of you so that when you bend your right knee. Mid Section . Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Keep your back tight and your chest out throughout the entire exercise. bend your knee (of your front leg). Keep your head and neck in line with your torso so that you are looking forward. If you have difficulty lowering yourself down this far.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . or alternate legs for each rep. sit your hips back (like you are going to sit in a chair). lower yourself until the knee of your front leg is bent 90 degrees. the more difficult the exercise. Now.

controlled movement . Your shoulders should come up off the floor only about four inches. place them three to four inches apart and point your toes inward so they touch. or resting on a bench with your knees bent at a 90 degree angle. Continue to push down as hard as you can with your lower back. and your lower back should remain on the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . Focus on slow.Crunches Lie flat on your back with your feet flat on the ground. Begin to roll your shoulders off the floor. If you are resting your feet on a bench. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.

Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. This plan is just a suggestion. don't worry. You can adapt it as needed to suit your workout goals. With any workout. . The reason is simple: as you get more experienced. Day 1 . As a beginner.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. This can also be simple stretching exercises and deep breathing. on the other hand. If the word "damage" makes you flinch. A warm-up session prior to working out can not only help get your body ready for exercise. This is what bodybuilding is all about – a continuous cycle of one-step-back. You should also have an appropriate cool down period after you are done working out. You can progressively increase the amount of weight you lift as you get stronger. you learn to push your muscles harder and inflict more damage that takes longer to recover from. it's important to start out slow and not push yourself beyond your limits. Beginners. but your mind will get prepared as well. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This can be simple stretching as you get your body ready to work. 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. repeated over and over on a weekly basis. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. you need to start out with some warm up exercises. two-steps-forward. begin with two sets of 10-12 reps each. Again. get sore but bounce back quicker since the muscular damage isn't as severe. you can work out more frequently than more advanced body builders. It's a good thing for a bodybuilder to incur limited muscle damage.

Rest Day 4 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Upper Body Increase your sets to 3 doing 10 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . 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 .12 reps each • Chin ups (get assistance if necessary) .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 is a sample three day workout. Chest.Rest If a four day workout plan is too much for you. • 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 .• 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 . . it can still be effective.Back. but if you need to start out slowly. Keep in mind that you won't get results as quickly with a fewer day workout. consider starting out with a two or three day plan. and Abs Do three sets of 12-15 reps each.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. Day 1 .

Legs and Shoulders Do three sets of 12-15 reps each. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. your body can take advantage of that extra blood flow and work the muscles more efficiently. This is to make sure that you have enough energy to make it through your entire workout. you should eat some protein and carbohydrates. During training. . Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . When you consume protein and carbohydrates prior to a workout. there is increased blood flow to the muscles.Biceps. Triceps. but you can choose whatever foods you want to get what you need. 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.

athletes' . muscular endurance. and flexibility. flexibility. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. strength. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. not lift weights. The goal is to add weight until it's difficult to complete 8-12 reps. try more weight. coordination. be sure to take note of how long it took you to get to that point. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits can also be designed to concentrate on sports skills. add a little weight and do the exercise again. Remember. This could be a little time on a treadmill or walking. This is to get the blood flowing through the muscles. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. These include cardio endurance. and speed. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can promote fitness in a broad range of physical and motor fitness areas. 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. you want to build your body. Usually that's around a minute or two. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. Circuit training is a term associated with specific training routines. Be sure and rest between sets to allow your body to adjust and recover.It's a good idea to keep track of your workouts and how many sets and reps you are doing. It describes calisthenic exercises for developing strength. On the second set. If you find that it's just a bit too easy. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. endurance. It's also a good idea to do your first set with very little weight.

and no signal is given to move from one station to the next. Free Circuit In a free circuit.Keep the time for completion the same. the quality and number of the repetitions done should be monitored. In addition. Fixed Circuit In a fixed circuit. Almost any area can be used. athletes work at their own pace. Progress is measured by the time needed to complete a circuit. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. The time is monitored with a stopwatch. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. . These include the time. Each has distinct advantages. number of stations. and athletes rotate through the stations on command. the free circuit requires little supervision.Increase the time per station along with the number of repetitions. circuits can be organized to exercise all the fitness components in a short period of time. a specific length of time is set for each station. and any number of athletes can exercise for various lengths of time. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of stations. These are discussed below. doing a fixed number of repetitions at each station. number of athletes. . and sequence of stations. At the same time. Aside from this. or any combination of these. number of times the circuit is completed.Increase the number of times athletes go through the circuit.common tasks. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of time. there is no set time for staying at each station. but increase the number of repetitions. .

the time at each station should always be the same to avoid confusion and help maintain control. exercising for 30 seconds at each station. For example. As athletes become better conditioned. in this instance a rope jumping station must have at least four jump ropes. Difficult exercises can be alternated with less difficult ones. Further. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations.Time One of the first things to consider is how long it should take to complete the circuit. It is vital in a free circuit that no athlete stand around waiting for equipment. Having enough equipment reduces bottlenecks. athletes may have to repeat the same circuit several times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. The exercise time at each station may be reduced to 20 seconds the second and third time through. When a fixed circuit is run. A circuit geared for a limited objective (for example. . Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. the athletesm should be divided into 10 groups of four each. athletes may run through the circuit three times. Each station must then be equipped to handle four athletes. and taking 15 seconds to move between stations. Number of Times a Circuit is Completed To achieve the desired training effect. Consider also the time it takes to move from one station to the next. Number of athletes If there are 10 stations and 40 athletes to be trained. developing lower-body strength) needs as few as six to eight stations. a circuit may have ten stations. Another option is to have four rotations of the circuit. respectively. The whole workout takes less than 45 minutes including warm-up and cool-down. and poor results. exercise periods may be increased to 30 seconds or longer for all three rotations. On the other hand. For example. circuits to develop both strength and cr fitness may have as many as 20 stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. slowdowns. After the warm-up.

conditioning drills. For example. in a circuit for strength training. but it may have as many as 20. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority. grass drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. After deciding how many stations to include. and guerrilla drills described in this section. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. in a strength training circuit. On the other hand. The six steps below cover the most important pects of circuit development. the designer must decide how to arrange them. he should not limit the circuit to only these activities. He can choose from the exercises. 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. increasing muscular strength may be the primary objective. For example. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. exercisers may follow . while muscular endurance work may be secondary. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. However. 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. calisthenics.

Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. In the gymnasium. #########show exercises . In some cases. The choice of exercises for circuit training depends on the objectives of the circuit. instructions for the stations are written on the signs. The choice of exercises depends on the objectives of the circuit.the pushing motion of a bench press with the pulling motion of the seated row. and all other useful information. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. By not exercising the same muscle group twice in a row. However. Select the Training Sites Circuits may be conducted outdoors or indoors. 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. spreading the stations too far apart may cause problems with control and supervision. athletes may run five laps or for 20 to 40 seconds between stations. they may run laps or run between spread-out stations if space is available. he may do this in several ways. each muscle has a chance to recover before it is used in another exercise. The sketch should include the activity and length of time at each station. Another approach might be to alternate between upper and lower body exercises. the number of stations. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. Outdoors. If some exercises are harder than others. The necessary equipment is placed at each station. If the designer wants to include running or jogging a certain distance between stations. athletes can alternate hard exercises with easier ones.

some of the calisthenics listed below may be done in cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Few exercises are inherently unsafe. flexibility. Finally. use 80 counts per minute.Calisthenics Calisthenics can be used to help develop coordination. following the directions written below will produce satisfactory results with a minimum risk of injury. because of predisposing conditions or injuries. flutter kicks are an excellent way to condition the hip flexor muscles. and directions are provided below with respect to the actions and cadence. They can help develop coordination. lunger. knee bender. such as trainees. calisthenics such as the bend and reach. Exercises such as the push-up. . few calisthenic exercises are really unsafe or dangerous. and strength. sit-up. some people. These calisthenics are noted. Cardio Vascular and muscular encurance. With a slow cadence. parallel bar dip. When doing exercises at a moderate cadence. and strength. and side-straddle hop can best be used in the warm-up and cooldown periods. will derive the greatest benefit from many of these exercises. Poorly-coordinated athletes. and chin-up/pull-up. for the average athlete. with the lower back properly supported. Calisthenics can be used to exercise most of the major muscle groups of the body. a conditioned athlete may use multiple sets of flutter' kicks with good results. may find certain exercises less safe than others. Nonetheless. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Use good judgment before performing these exercises. However. cardio and muscular endurance. squat bender. for the average athlete who is of sound body. on the other hand. flexibility. Also. athletes with low fitness levels. the possibility of straining the lower back increases. On the other hand. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Although calisthenics have some value when included in a cardio circuit or when exercising to music. For example. without support. However. however. SAFETY FACTORS While injury is always possible in any vigorous physical activity. use 50 counts per minute unless otherwise directed. shouId not do the advanced exercises highly fit athletes can do.

Progression and Recovery Other important principles for avoiding injury are progression and recovery. However. it minimizes injuries caused by overuse. develops all the fitness components. These exercises are beneficial when the athlete is fit and he does them in a regular.resisted exercises followed by a slow run. a certain level of muscular strength is needed to do them safely. if athletes are working the same muscle groups and/or fitness components. Using such exercises for unconditioned athletes increases the risk of injury and accident. should be used. Therefore. Some athletes complain of shoulder problems resulting from rope climbing. if the Monday-Wednesday. athletes should progressively train to build up to these exercises. This is especially true if someone has had a previous injury to the back. athletes can do running at THR with some light calisthenics and stretching. they should work them at a reduced intensity to minimize stress and permit recovery. Such a program has variety. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. To ensure balance and regularity in the program. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. The day after a "hard" training day. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . ballistic (that is.The key to doing calisthenic exercises safely is to use common sense. progressive manner. horizontal ladder. The best technique is to train alternate muscle groups and/or fitness components on different days. and crab-walk exercises. If this type of action is performed. Also.Friday (M-W-F) training objective is cardio vascular fitness. For example. at the same time. slow stretching exercises. not conditioning drills done to cadence. Programs that try to do too much too soon invite problems. wheelbarrow. and follows the seven principles of exercise while. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength.

take them with you. . you need to give it the physical movement that it needs. cooling down.. if done.Stretch slowly and without pain and unnatural stress to a joint. controlled movements with little or no extra weight. use a stationary bike. Start by working in exercise through aerobics and strength training into your day. This means feeding it the right regimen of movements. ride the bike. use only slow. head out for a walk with your spouse for a few minutes. Use static (slow and sustained) stretching for warming up. Your Overall Body Fitness Plan To improve the physical fitness of your body. too. CALISTHENIC EXERCISES The following are some common calisthenic exercises. To make it even better. which will make the process easier and even more enjoyable. However. . . You can even start doing these things at home. 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. During your favorite show. • Do it with a pattern. ballistic (bouncy or jerky) stretching movements. consider these easy and fun ways to get in the exercise that you need.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Visit your local recreational center or community center. This is a great way to get in some quality time away from the television.A combination of spinal rotation and bending should generally be avoided. If you can't leave the kids. • If you can't leave the television. You get the exercise you need without missing your television program and time will fly by.

Flexibility is the range of movement of a joint or series of joints and their associated muscles. When you begin to add these into your day. . loading. Your overall body fitness means exercise and movement. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Because people differ somewhat anatomically. disease-free joints. No one test can measure total-body flexibility. These areas are commonly susceptible to injury due. Swimming. Developing and maintaining it are important parts of a fitness program. climbing. Flexibility is a component of physical fitness. A simple toe-touch test can be used. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. and physical work with greater efficiency and less risk of injury. in part. running. For many it's a great stress relief and it can be a lot of fun. Yet. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. It involves the ability to move a part of the body through the full range of motion allowed by normal. Good flexibility can help an athlete accomplish such physical tasks as lifting. People with poor flexibility who try to stretch as far as others may injure themselves.• Do sports and other physical activities that you enjoy. but it should cause some discomfort because the muscles are being stretched beyond their normal length. However. you will come to enjoy exercising. comparing one person's flexibility with another's should not be done. you'll probably find every excuse not to do them. martial arts. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Make it your goal to actually put together a workout that you enjoy. to loss of flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Stretching should not be painful. It will make all of the difference in how effective it is for you. tests can be used to assess flexibility in the hamstring and low-back areas.

but no pain. passive. Every muscle is subject to the myotatic reflex. for best results. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. the myotatic reflex causes it to tighten and attempt to shorten. There are four commonly recognized categories of stretching techniques: static. The reflex opposes changes in muscle length. and it prevents strains and tears. Although an important safety feature. the easier it is for the muscle to adapt to that length. Static stretching should not be painful. by limiting range of motion and preventing the body from hurting itself. it can be an obstacle to athletic development. He should hold each stretch for ten seconds or longer. When a muscle lengthens beyond a certain point. proprioceptive neuromuscular facilitation (PNF).How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). The athlete assumes each stretching position slowly until he feels tension or tightness. When pain results from stretching. This lengthens the muscles without causing a reflex contraction in the stretched muscles. This lets the lengthened muscles adjust to the stretch without causing injury. not days. stretching must be slow and deliberate. Set your stretching goals over a period of weeks or months. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Without it. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. The athlete should feel slight discomfort. To counter the reflex. and ballistic. . Stretching Techniques Using good stretching techniques can improve flexibility. If you overstretch you can injure the muscle and end up decreasing your flexibility. You may weaken the muscle. The longer a stretch is held. especially during a sudden or extreme change. requiring a long slow recovery process. our muscles would be allowed to overextend and tear. These are described here and shown later in this section. It is a safe and effective method for improving flexibility. This is the tension you feel during stretching exercises.

PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. pole. This produces a safe stretch through a range of motion he could not achieve without help. or rubber tubing. BALLISTIC STRETCHING Ballistic. Stretch gradually. or dynamic. • Complete a large muscle warm-up such as brisk walking. including one increasing your flexibility. Although this method may improve flexibility. jumping jacks etc. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Don't bounce or jerk when you stretch. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. it often forces a muscle to stretch too far and may result in an injury. • Devote several minutes to stretching three to five days a week. Individuals and units should not use ballistic stretching. Safety Guidelines Stretching is only beneficial if done properly. . He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. for five to ten minutes before stretching to warm up the body. to help him stretch. and with proper form to avoid injury. such as a towel.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. and as part of a warm up for any athletic activity. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. Other key points include: • Consult your doctor before starting any exercise program. bike riding. Gently stretch to a point of tension and hold.

• Hold each stretch with a feeling of lengthening the targeted muscles. • Hold the furthest point of any stretch for a few seconds. breathe normally and deeply with a feeling of relaxing the body. it took years to get tight. and increases the temperature of the active muscles. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • Don't overstretch. • If you're a beginner. blood pressure. Remember. The following FITT factors apply when developing a flexibility program. Be patient. stop immediately and consult your health care provider. A mild sensation of pulling should be felt in the target area. . FITT Factors You should include stretching exercises in all of your workouts. start slow & don't over do it. circulation. A recommended sequence of warmup activities follows.Slow joggin-in-place or walking for one to two minutes. Stop if you feel any pain. assumed slowly and gradually. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. not pain. If you do. Athletes should do these for five to seven minutes before vigorous exercise . Type: Use static stretches. then stretch further and hold that new position for 20-30 seconds. . • You should never feel pain in your joints during stretching exercises. Frequency: Do flexibility exercises daily. allow some time to see results. Do them during the cooldown to help maintain flexibility.• Don't hold your breath. as well as passive stretching and/or PNF stretching. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . This causes a gradual increase in the heart rate.

This helps prepare the neuromuscular pathways. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slow. thus helping reduce the risk of injury. Hold each stretch position for 10 to 15 seconds. static stretching of the muscles to be used during the upcoming activity. as described in another section. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. and stretching exercises should be a major part of both.Do not stop suddenly after vigorous exercise.Slowly mimic the activities to be performed. . . arm circles. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. The warm-up increases the flow of blood to the muscles and tendons. thereby reducing blood flow to the heart and brain. Stopping exercise suddenly can cause blood to pool in the muscles.Slow joint rotation exercises (for example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. lift a lighter weight to warm-up before lifting a heavier one. After running. and do not bounce or bob. one should walk for one to two minutes. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. for example. Work each major joint for 5 to 10 seconds.. . The following information explains the importance of cooling down and how to do it correctly. as this can be very dangerous. to increase the intensity level before the activity or conditioning period. For example. . .Calisthenic exerciese. knee/ankle rotations) to gradually increase the joint's range of motion.

Use partner-assisted or PNF techniques. this method is very time-consuming and expensive and usually done only at hospitals and universities. Stretching is one form of exercise that takes very little time relative to the benefits gained. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Such programs include sensible diet and exercise regimens. Be careful not to overstretch. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. There are also height to weight and circumference ratio's but these are the least accurate. The following exercises should be performed slowly. .Hold stretches 30 seconds or more during the cool-down to improve flexiblity. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.. ligments. if possible. The muscles are warm from activity and can possibly be overstretched to the point of injury. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. . A more accurate way to determine body composition is by hydrostatic or underwater weighing. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. You may also work on it at home. Athletes who are overweight should follow a fat loss program. This may provide better movement and less friction in the joint. However.

Take a look at the weight allowed for your height as shown in Table 1. However. too. Losing one to two pounds a week is a realistic goal. You need a diet that is actually a way of eating. Although that sounds even worse. This exercise program meets the requirement to be physically active everyday. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. full of taste and adventure. troublesome. here. Too many bad choices over time can accumulate into a poor diet. If you exceed the weight listed for your height. 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. Poor choices like a lunch of soda. If you don't fall into the well-muscled category. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Yet. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. No single food choice is necessarily a bad choice. Don't think about a diet that's taxing. chips. Think of your diet as being free. You can do it even when you are in too much of a rush and don't have time. What you need to accomplish through a diet is to train your body to eat healthily. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. And. with all of the comfort that you want and need. which is best accomplished by a combination of eating less and exercising more.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. only a small percentage of their total body mass may be fat. not a temporary thing but a permanent thing. People always want to know if a particular food is good or bad for them. it's time to starting making some changes to your lifestyle. gender. . you can do it with lots of favors that you AND your children will enjoy. open. You Are What You Eat. you may not necessary be over fat. and height. But. dieting is something that is simple to do healthily even if you can't live without certain foods. we aren't talking about a diet to lose weight. limiting or boring. We aren't talking about a diet that you will go on to lose weight and then come off of later.

healthy food is just as important. and they are very low in calories meaning you can eat more. • Without nutrition. the food that you consume is the fuel that your machine needs. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • Whole grains are also an important product of a healthy diet. All sorts of problems arise from not eating a healthy diet of food. your body can become ill faster and with greater intensity. whole grains give you so much more health. and sugars that can cause you health issues. your body will not be able to perform as well as if you gave it the highest quality foods. If you consume the wrong foods all of the time. 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. fats. • You are more prone to limitations physically as well as mentally. • Fruits are sweet so they can solve the sweet tooth. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. . In the way of your body. If you don't give it quality food. • Your blood pressure rises. But.What's Healthy? The foods that you need play a significant role on your health. your heart rate increases to unhealthy levels. Unlike "white" foods. improve your physical fitness from the inside to the out. In our machine look at the way that food works. • Your body does not heal as quickly from injury. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. it won't perform the right way. They provide antioxidants to a high level that helps to heal your body. 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.

you need to take into consideration the location that you are right now. He or she may recommend a diet that is different for your specific health issues. causing you to keep in all that you can. 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. Dieting To Lose Weight Finally. Those that do not get enough fluids end up having a body that retains water rather than having less. Spend one or two days recording the foods that you eat in an average day on a piece of paper. The good news is that you don't often need a lot of work to make them happen. 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. What do you eat for breakfast. You need protein but you shouldn't want to get it from fatty meats. improving these five areas is all you need to do. Consuming enough water means that you'll system is hydrated. All foods and drinks should be noted! . Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to reduce this amount to at 1500 to 1600 calories per day. If you don't do anything else. Where Are You Now? When it comes to improving your diet fitness. you're eating less and that you aren't getting as many calories from other liquids.• Water intake is also important. 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. • Meats are important parts of the diet. if you need to lose weight. In addition. 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. take note of how a normal day or week goes for you. The average person should consume about 1800 to 2000 calories per day. If you are dieting and 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. too. Your doctor may have additional or different recommendations for your health. too.

For most people this is as simple as tracking what they eat over the period of a few days to a week. If you just love the taste. they aren't all bad! First. For example. Don't worry. 3. determine if there is a better way for you to get the foods that you like. If you love your mashed potatoes loaded with gravy. 4. Next. there are several key things for you to address. sour cream and butter just because you love the taste. that's a different story. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie.2. sugars and calories in general. For example. are you connected with that big slice of apple pie because it was your favorite growing up. Look at your list of foods and see how many of them are high in transaturated fats. If you need apple pie to feel safe. though. you need to address this emotional problem. 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. you may have an emotional attachment to the foods. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. How often did you eat without actually being hungry but being instead bored. Being honest with yourself is important. anxious. 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. 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. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? .

high cholesterol foods that you currently are eating. How Can You Improve? Okay. 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. 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. Yet. 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. and therefore you can improve your health overall. You should know what types of foods you can not eat. here is comes. There are certain times in life that foods become prime suspects to leading to health risks. The awful. Don't fret about the foods you love. This section of our book is long for a reason. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. That's exactly what you need to strive for here. We've already talked about what foods you need to eat for a healthy diet. One limit to this is when the food itself is detrimental to your health condition. now you need to consider how you will make changes that you can actually live with. . If you are a diabetic. Indeed you may want that slice of apple pie. But. For example. If you can not commit to making changes here. your diet fitness can threaten your life through disease and even early death. Here are several key areas to make changes and exactly how you should make them. if you give it a try you may find that you like these foods better than you do the high fat. Food isn't worth the risk of your life. 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. use it in a different way. remember moderation is the key factor in real diet fitness health. limiting diet that's going to make your taste buds go permanently bland is up next.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. instead of eating it every few days make it the reward that you get for a week of good eating.

there are reasons why an investment in a bit more time here can literally save your life. The darker. eat lean cuts of meat. there are various foods that can help you to improve your hearts health. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. replacing the vegetable oil in your diet with olive oil. A good way to know if they are in the foods that you are eating is to look at the color of the food. In addition. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. Antioxidants can help to transform your health. Or take a supplement of fish oil. Garlic is a great antioxidant for your heart too. 1.Heart Health Improving your heart's health is essential. 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. 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. And. 2. the more antioxidants are in it. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For this. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. . Yes. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. in moderation can improve your health. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. richer and brighter the color is. try other flavor additions to your dishes. For example. 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. They can help to unclog your heart's arteries from cholesterol. Instead of using a lot of salt. you are in a hurry and who has time to chop up vegetables? Well.

2. can lead to increased health risks for cancer and they put the pounds on. Start looking for leaner cuts of meat. is to visit your grocery store and walk around the outside aisles only as much as possible. Look at your grains. Remember. Eat more fish. or products that are placed in foods to keep them fresh and looking good. cholesterol. then. eat a bit slower. Eat more fruits and vegetables. Meats. Avoid the aisles and you'll improve your health overall. 4. butter or creams. 3. One good switch is with ground meats. but replace at least part of it with ground turkey or pork. and sugars in the foods that you eat. milks. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Reduce the amount of fat. no frozen entrees. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. You won't notice the taste difference. The trick you should follow. Replace white bread with whole grain bread. 5. . Try to look for ways to improve your current recipes through replacing butters. chicken and pork over beef. we'll make it simpler for you. Add one new recipe to your diet each week. It adds weight to your body and it causes all types of health risks later in life. No boxed dinners. 6. Learn to read labels so that they tell you what's in the foods you eat. eggs and other fresh products usually line the walls of the building. unhealthy foods with foods that are better for you. meats that are high in saturated fat are clogging your heart. Reduce portion sizes. Look at labels. 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. salts. Visit the website of the American Heart Association to get heart healthy recipes. The produce section is your friend filled with riches. Don't reach for beef. Replace white rice and pasta with whole grain. No food in one sitting should be a larger quantity than the size of your palm. This single movement alone will improve your health considerably.Many foods that are pre-made contain high amounts of preservatives. Remove soda from your diet. Some of these preservatives can clog up your heart. To help you to not feel hungry.

Many people don't pay enough attention to the types of food they eat. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. To have enough energy to perform your workout. they both look and feel full. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Glycogen is the principal form of energy that is stored in muscles. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Remember. while making changes at first is a challenge. But food is very important in a body building program. Food supplies us with calories. but that requires the breakdown of body protein from muscle. If you're not eating enough carbohydrates. you'll need a lot of different nutrients. you will get into the habit and will eventually love the differences you have made. Food is a requirement to living and a healthy diet is an essential part of living a long life. When your muscles are filled with glycogen. Calories are tiny bits of energy that your body uses to perform work. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Don't make sacrifices here for speed. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. your body will start breaking down muscle tissue for glucose. then you need to consider a calorie reduction. convenience or habit. Glucose can be made from protein. One of the most important would be carbohydrates. . Carbs Carbohydrates are the body's main source of glucose.If you need to lose weight. the foods you eat can make a huge difference in the effectiveness of your program. Dropping just a small amount of weight means that you need to eat less and do more physically. While you may love food. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Glucose also provides energy for your brain and making blood in your body.

Divide your carb meals into six servings throughout the day. the intake of simple carbs can stimulate fat storage. potatoes. Women multiply their body weight by two to get their carb gram intake. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Breakfast is definitely the most important meal of the day. Focus on unprocessed complex carbs like sweet potatoes. If you eat too many carbs in one sitting. Beans and oatmeal are two excellent sources of fiber.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. sugar and refined foods such as white bread and white rice . A high carb intake at your post training meal will have less chance of being stored as fat. the amount of carbs that should be taken in by multiplying their body weight by three. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Along with carbs. For example. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. That number will be the amount of grams that should be consumed daily. Blood sugar and muscle glycogen levels are low from your overnight fast. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. state. 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. or muscle building. it is also the best time to load up on carbs. . If you have not been working out. and aiding in muscle glycogen formation and growth. Eat some simple carbs after your workout and eat more of them. it can prevent muscle catabolism while promoting anabolism. The resulting insulin spike is a double edged sword. oatmeal. you must consume enough fiber in your diet. Your body must replenish these levels before stimulating the fat storing machinery in the body. Eat about 25% of your daily carbs at this meal. whole grain breads. After training.are digested quickly and easily. Honey. For men. and besides your postworkout meal. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. and brown rice.typical simple carbs . however.

or have a fever. For body builders. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. you will be in an anabolic. nitrogen balance is an important concept to keep in mind when talking about proteins. your body will break down muscle tissue to get it. so your body won't need as much. Glucose molecules make up carbohydrates just like amino acids make up proteins. repairing. your body will store them as fat and increase weight gain instead of muscle mass. your carb intake should decrease. burned. Amino acids are the building blocks of protein. Eat 50% fewer carbs (300g) for two days. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). and then increases insulin levels (ensuring no loss of muscle) on the final two days. Protein Another important nutrient every body builder needs is plenty of protein. you will want to rotate your carb intake. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. then the standard 600g for the next two days. The total carb intake is the same. You usually see this in people who are starving. Obviously. Protein is involved in growing. injured. or muscle building. Your body is degrading muscle and other body proteins. Protein intake exceeds output.As your day wears on. If you lose more nitrogen than you consume. That is made possible because proteins are the basis for body structures. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. if your protein output exceeds intake you would have a negative nitrogen balance. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). if you consume more than you lose. This puts your body in what is called a catabolic state. then 50% more (900g) for the next two days. Watch out. this is something that you want. For example. If you eat carbs late in the day. state. and replacing tissues. This is not good because the opposite is now happening. try varying the volume of intake. and protein is retained in tissue as new muscle is added. . Your energy requirements will also decrease at this time. If you are needing to lose some fat along with building your muscles. On the other hand.

Because of the chemical composition of saturated fat. and eggs. 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. therefore. catabolic means muscle loss. Be aware of the amount of protein you are eating and make them work for you instead of against you. protein can do what it is supposed to do . Saturated fat is bad. steak. Fat combines with glucose for energy in order to spare the breakdown of protein. To compensate. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. cooked 5 oz. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.build muscle. cooked broccoli 1 c. your body cannot break it down very well. In body building contexts. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Many diets have you cutting back on fat and carbohydrate intake. That way.An anabolic state is when your body has a positive nitrogen balance. Ultimately. you need to focus on the complete sources rather than those that are incomplete. you'll still need some fats in your diet. fish. . you'll need the amino acids in protein to work in your body. Fats Yes. you'll need to eat more protein to counteract this effect. your protein intake should increase to 1 1/2 times your bodyweight. When calculating the amount of protein you are eating. These are the fats that contribute to heart disease and high cholesterol. If you are dieting while body building. concentrate on the complete sources of protein like meat. The key to fat intake is to stay away from bad fats and only eat the good fat. even when you are building the perfect body. your body won't grow when it is in a catabolic state. but if you want to get ripped with your body building program. The general rule is to consume daily the same amount of grams in protein as your body weight. would need to eat 200 grams of protein every day to put the body in an anabolic state. While there are proteins in other foods. A 200 pound body builder. Fats are the main source of energy in the body. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. milk 2 T.

Elevated levels of LDL can clog arteries and cause heart disease. Unsaturated fats are in liquid form as in oils. . whole milk dairy products like milk and cheese. maintain healthy hair and skin as well as providing a sense of fullness after meals. Trans fats cause an over activity in the immune system and are linked to stroke. well. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. You should truly strive to eliminate all trans fats from your diet. fatigue. and diabetes. joint pain. so they should be limited. saturated fats are hard and solid. They can reduce inflammation. seafood.Saturated fats are commonly found in animal products such as meat. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fat. and improve brain function. Omega 3 Fatty Acids can actually help combat conditions such as depression. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. and even Type 2 diabetes. as well as egg yolks. Fats are actually an important part of any diet. This type of fat is often used in commercially processed food because they are preserved longer. help prevent cancer growth. These fats are found naturally in foods like nuts and avocados. These fats are most often found in fish and can have some significant health advantages. Because they reduce inflammation in the body. So basically. heart disease. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Unsaturated fats are easier for your body to break down. They play an important role in protecting the body's vital organs. They are also more readily stored as body fat. At room temperature. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Fats keep the body insulated. Trans fats should also be avoided. 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.

There are several reasons why it does this. it dehydrates your muscle cells. That includes alcohol as well. it becomes much harder to build muscle. iron and potassium. relaxation and growth including calcium. As many know. About a 1/2 cup is a good amount. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. 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. you must be careful not to overdo on the fats. hydrated and even over hydrated muscles allows for a much higher anabolic environment. Not only will having a hangover lower your workout intensity. . it slows down your metabolism hindering your body's ability to process foods. so when those levels are down. but drinking actually lowers protein synthesis by twenty percent. phosphorus. you will want to pay close attention to the foods you are feeding your body. For one. Alcohol contains nothing but empty calories. Alcohol consumption also hurts muscle growth. Having higher levels of testosterone can help with your workouts by making you more aggressive. But when you are a body builder. magnesium. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. It has no nutritional value but it does contain high caloric content. instead of topping with chocolate or candies. alcohol can have a detrimental effect on your progress. Because your cells aren't holding as much water. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. you will not be as intense in your lifting and weight training. In fact. Many people like a drink or two or even three to help them unwind and relax.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Not only that. • Use olive oil in salad dressings and when cooking • When baking.

if you're training hard. it burns less fat. the body. drinking water can actually help you shed excess water weight. In other words. and tea don't count either. as it helps remove excess nitrogen. Supplements like creatine work in part because it pulls water in muscle cells. Plus. Water flushes out toxins and other metabolic waste products from the body. • No regular soda! Diet is better for you anyway and doesn't contain sugar . urea (a toxic substance). A good diet is essential to an effective body building program. You can workout with the intensity of a professional. Contrary to popular belief. coffee. The liver metabolizes stored fat for energy. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Water is good for you anyway. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Soda. then you need even more water to help your kidneys do their work. and you should. If the liver is doing some of the kidneys' work. In addition. Without enough water. If you're going to be using supplements in your body building program. For body builders. water can actually reduce feelings of hunger. your skin starts looking soft and puffy. but if your diet stinks. but for body builders. then you need a basic mega-vitamin. and ketones. some of the load is transferred to the liver. it can be especially important. creating an anabolic environment needed for muscle growth. you won't be doing yourself any good. This water is stored in extra cellular spaces. begins hoarding it. If you're eating big to gain weight.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. The caffeine can increase fluid loss. For this to work properly. so you're not getting the hydration you need. Water is especially important when following a "high protein" diet. When water is in short supply. When this happens. water can help them work. you need plenty of water. the kidneys can't function properly. you'll need much more. Many vitamins are water soluble. Use artificial sweeteners instead. and water unlocks the power of those vitamins. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Water is part of every single metabolic process that the body undertakes. thinking there's a shortage.

• 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

low fat ricotta cheese Salt & pepper to taste 4 boneless. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Tie the chicken breasts together with butchers twine. Serve over your favorite type of noodle. salt and pepper in. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Add the chopped onion and mushrooms. Put the all spice. Serve. spread with mustard/garlic mixture. skinless chicken breasts. 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. stirring occasionally. drained capers Paprika to taste Rinse fish and pat dry. Pour the spaghetti sauce in. frozen spinach. spinach. Pan Broiled Fish 1 lb. minced or pressed 2 tbsp. Top on whole wheat pasta or brown rice if desired. Uncover and cook an additional 15 minutes. Drizzle with lemon juice. Put a dollop of the mixture into each chicken breast. Turn fish over. egg. and cheese mixture in a bowl. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Arrange fish and zucchini in a single layer in a large pan. Fish filets One 14 oz.15 minutes. garlic & oregano Arrange fish filets in a single layer in skillet. Ground Turkey Breast Sauce 1 lb. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. slice in half and flattened Combine the onion. or until the fish easily flakes with a fork. Serve plain or over brown rice. Sprinkle with paprika and capers. . thawed and dried 1 egg lightly beaten 8 oz. Broil on top rack for 5 minutes. Can diced tomatoes w/ basil. Serve. stir together mustard and garlic. In a separate bowl. Add browned chicken. Bake at 350 degrees for 30-35 minutes. cover and cook on low for 45 minutes. Cover and cook over medium heat for 10-20 minutes. Optional: Garnish with lemon slices. low-calorie Dijon mustard 1 clove garlic. Cover with tomatoes and liquid. or put toothpicks through them.

and chicken. Add tuna and sprinkle with seasoning. Cook tuna to desired doneness. Top with lettuce or spinach leaves and second slice of bread. mustard. Chop egg whites and add to medium bowl. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. or over some brown rice. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Mix well and spread over bread. Add barbeque sauce and stir together until well-coated. 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. Add mayo. Chicken. Eat plain or on a bed of pasta. combine all ingredients and stir until well-mixed. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. or just use more egg whites. Cook to desired texture. barbeque sauce In large bowl or Tupperware. This is also good cold.1 cup cooked brown rice 1/4 can red beans 2 tbsp. plain. black pepper. combine rice. beans. Add tuna with an amount of Worcestershire Sauce that you like. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add cheese if you like and let it melt after turning the burner off. Rice & Beans Cooked Shredded Chicken Breast 1/2 . and tuna. Fiery Chicken Deluxe .Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Microwave for approximately 1 minute when ready to serve. low fat mayonnaise 1 tbsp. You can eat this on some whole-wheat bread.

Dried parsley Juice of 1/2 lemon 1 lb. Put chicken slices in the container. or bake them for 25 minutes at 375 degrees. Give the asparagus a quick wash. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce.10 hours (the longer. salt with chicken in a container and really roll the chicken breast around in the mix. Cover and cook 1 minute. add the salt and pepper. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Fresh bay scallops. minced 1 tsp. You can grill rolls than for seven minutes on the electric grill at 375 degrees. and put the green beans in for 2 . depending on how thick you would like your roll to be. mustard and honey. Makes 2-3 servings Garlic Roasted Vegetables . cayenne pepper. Let it marinate for 25 minutes. Heat wine in a medium skillet over medium heat. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Place one asparagus stick on the top and start rolling it. rinsed and patted dry. Snap off tough ends of asparagus and remove scales with vegetable peeler. Pre-heat. Add garlic and sauté 1 minute. 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. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Once the roll is ready. Cut chicken into two to four thin slices. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic.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. then let it sit in the refrigerator for 3 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Place one slice of turkey bacon on each slice of chicken breast. Add parsley and lemon juice. the juicier it will be) This works best with a Foreman-style grill.

Great with meat. Sprinkle each with wine. boneless. Chicken Salad Roll-ups 1 lb. julienne 1 carrot. Spread a little chicken mixture on lettuce leaf and roll up tightly. Cut two 12 in. skinless chicken. On the Grill: Turn barbeque to medium. drizzle with oil and stir to coat. fruit bits. peeled and quartered 6 shallots. square pieces of foil. broken into cloves and peeled 1 tbsp. Bake for 15 minutes. or 3 tbsp. Drink. green onion. cut in two pieces 1 tomato. Serve immediately. Combine all the vegetables into a tinfoil bag. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Combine all the vegetables in roasting pan. Salt and pepper to taste. sealing with a pleat. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Roast for about 1 hour 20 minutes or until tender. Roast for about 30 minutes or until tender. herbs.6 carrots. julienne 1 cup dry white wine 1 tsp. Fold foil edges together. chopped 1 green onion. and carrot. peeled and cut into 6-8 wedges 1 large garlic bulb. Workout Energy Salad . chopped 4 small zucchini. Combine with sunflower seeds. Top each piece of fish with tomato. chopped 1 tbsp. Repeat until mixture is used up. olive oil In the Oven: Preheat oven to 400 F. and yogurt. fresh. and place in mixing bowl. and pepper. zucchini. Place a piece of fish on each square of foil. sunflower seeds 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. chicken and fish. dried fruit bits 1/8 cup celery. celery. or wrap roll-ups in plastic wrap for later use. peeled and quartered 6 parsnips. drizzle with olive oil and stir to coat. peeled and halved 2 medium onions. dried thyme. Makes two servings Fish in Foil 1/2 lb. cooked 2 tbsp. fresh 4 tbsp. or 3 tbsp. halibut. Salt and pepper to taste. dried rosemary.

Aerobic fitness is related to an individual's body fat. avocado. Shake vigorously. . combine lettuce. and sunflower seeds. sprouts. Arrange salad on a bed of lettuce leaves.it's time to make the fitness connection In many cases fitness begins with weight reduction. The higher the fat. mustard. sliced 1 green onion. and pepper. mushrooms. cucumber. In a screw-top jar. broccoli. yogurt. combine the vinegar. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. peeled and sliced 1/3 tomato. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. parsley. basil In a medium-sized salad bowl. In a screw-top jar. combine steak. mushrooms. high blood pressure. tomato. torn into bite-sized pieces 1/3 cucumber. torn into bite-sized pieces 1/3 cup spinach. spinach. and diabetes. cooked and cut 1 stalk celery. cut in strips 1 cup broccoli. and onion. mix olive oil with lemon juice and herbs. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. celery. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. and shake until thoroughly mixed for the salad dressing. green beans. lemon juice. carrots. and pour over salad. Muscle Density Broccoli Salad 1/2 pound cooked steak. Weight control . sliced 1/2 cup mushrooms. cooked and chopped 1 cup green beans. sliced Fresh parsley In large salad bowl. You don't necessarily have to be dieting. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance.1 cup lettuce. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. The spin-off is less likelihood of developing heart disease. Nutrition is very important when you are trying to build up muscle mass.

a. Enjoy the payoffs:. 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. Invest in yourself. (3) A sense of accomplishment. 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. You can even lose weight while improving performance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (1) Make a decision to lose weight and shape up. headaches. (3) Develop a strategy (diet.. (2) An improved self-image. (1) A healthy appearance. (4) A feeling of pride. b. Making nutrition work Improving your nutrition will increase your mileage in many ways. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and too strict and will lead only to temporary weight loss. lifestyle changes. (4) Carry out the strategy. (2) Get motivated. Stay away from food fads they are usually boring. and so on). unhealthy. exercise routine. Compare the benefits of a sound nutrition with the consequences of crash diets.

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 ?

Recommended servings

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)

(3) Remove skin from chicken or turkey. The milk and cheese group. and add spices to enhance flavors. poultry. or sparerib is too tempting. however. Many people.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. you can include a favorite high calorie food item as a special occasional treat. The urge to eat the whole thing becomes too great. (2) Substitute plain.7 liter = 24 ounces . and diet according to your plan. b.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . (1) TRIM fat from meat. or simmer meat.5 liter = 17 ounces .a memo to the cook for cutting calories during food preparation a. The meat. But if you plan your diet. sauces. and dry beans group. Braise in covered pan on stove top or pan broil in a nonstick pan. Avoidance is one means of control. Cook meats on rack so that fat can drain off. . (2) Roast. piece of candy. Good cookin' for good lookin . (1) Use skim or lowfat milk in recipes when making puddings. fish. For them trying to eat just a cookie. broil. You have to make and follow your own rules according to your ability to control what you eat. and baked products. bake. soups. have a particular food obsession that must be recognized. poultry or fish without adding fat.

Cut way back on regular salad dressings. butter. b. broil. (2) Avoid recipes for baked products that require large amounts of fat and sugar. The bread and cereal group. c. d. and deep-fried food. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Substitute lower calorie ingredients. remove the coating and eat only the meat. c. Starchy foods are not fattening when consumed in moderate quantities. (3) Try lemon juice or vinegar on salads. (5) Have boiled. sauces. or baked rather than fried potatoes. (3) Check ingredient labels for fat and sugar content. (1) Steam. or sour cream. Some fruits may be broiled or heated with spices added for flavor. butter. steamed. vinegar. d. Season with herbs and spices. The vegetable and fruit group. boil.(4) Chill meat broth until fat turns light and solid on top. (2) Go easy on sauces. If the meat has been fried (southern style chicken. (1) Use less fat and sugar than called for in recipes. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Avoid gravies. Request diet salad dressing. Dining tips a. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Remove all the visible fat from the meat. skim or peel fat off and discard. or lemon juice for your salad. avoid those prepared in cream . schnitzel). With a spoon or knife. Check nutrition information label for total calories in each portion. most restaurants have them. However. and margarine. or bake vegetables.

(1/2 cup) Hard liquor. black coffee. Also. cakes. pies. If you MUST have a snack. Try a slice of lemon or lime in a glass of ice water. Keep a food diary and monitor your own intake. b. 12 oz. Alcohol calories American beer. 4. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Sweet wine. . and other sweets. ice cream. regular soda. . jelly.) Food Calories 160 250 165 110 200 300 Educate your appetite a. baked potatoes with a small amount of sour cream or margarine is a good choice. gelatin. jam. Plan your food intake and abide by your plan. honey. unsweetened sodas.6 oz. Lowfat milk is also a nutritious choice. noodles. Carry individually packaged sugar substitutes to sweeten beverages. European beer. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. 1/2 liter Cocktails. 11/2 oz. For example. or delicious low-calorie raw vegetables. Low-calorie beverages. candy. f. a few crackers or pretzels. macaroni.sauces or deep-fried. USE SPARINGLY. c. jigger Dry wine. e. cookies. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.25 litre (8 oz. (3) Take smaller portions (4) Consume less sugar. Follow these tips to lose weight and body fat. (8) Plan snacks. . if you must. pastry. rice. Avoid rich desserts.25 liter (8 oz. and mineral water add no calories to your diet. g. sugar. Always check your intake for balanced nutrition and total calories. or spaghetti are good potato substitutes. have fresh fruits.

1 cup 223 Beer (European). or sugared beverage.) 840 Coke. (Each teaspoon supplies an additional 45 calories). 1/2 liter 250 Creamy salad dressing.d. 2 scoops 200 Potato or corn chips. creamed. 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.especially in snack foods. 1/4 cup 340 Salted nuts: Peanuts. Become aware of how many calories you're consuming. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. soda. Lower in fat. 2 tbs 170 Cashews.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 25 nuts 252 Mixed. 12 ozs. 160 French fries. Lower in sugar. 1 ounce package 180 Chocolate candy. Weight control . 1 ounce 150 Grapefruit or orange juice. b. Each teaspoon supplies an additional 20 calories.

. big bones.3 oz. Try not to be food centered. 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. cream cheese 106 1 oz. so why lose weight? b. think of it as something you have chosen to do. I haven't weighed 180 pounds since I was 15 years old. Dieting is up to you if you are willing to try. Don't be angry that you have to lose weight. or I can still workout OK.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. but you want to strive to be the best. it will be easy to give up these typical excuses. loneliness. anger. c. Make up your mind to control food instead of letting food control you. Get motivated. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Occupy your time with other activities not related to food. or discouragement. beef bologna 237 Lean ham 103 1 oz. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. This is important if you plan on being successful at losing weight. If you're serious about losing weight. or Gosh. or Everyone in my family is big it's hereditary. Forget those old excuses: But I've got a large frame you know. 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. You may be a good athlete now.

unless fat is added in processing. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Don't cheat. h. and different whole grain foods differ in nutrient content. Make meals as pleasant as possible even if you are cutting down on what you eat. carbohydrates (starch and dietary fiber). Cereals. and Pasta Group: Foods made from grains (wheat. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Remember all the work it took to get you to your desired weight. so choose a variety of whole and enriched grains. i. and oats) should form the foundation of a nutritious diet. pause halfway through meals and don't stuff yourself. No single food can supply all the nutrients in the amounts you need. You are always responsible for what you are eating. rice. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. overeating hurts no one but yourself. . Make your meals last longer. or at the table. minerals. Breads. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. slow down. For best results. e. Your body is adjusting to your new eating habits and changes are taking place. You should consume at least 6-11 servings daily from the base of the pyramid. Don't let this be wasted effort. Stick with it! f.d. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Choose the recommended number of daily servings from each of the five major food groups. g. Different foods contain different nutrients and other healthful substances. in preparation. remember. Construct new habit patterns. enjoy flavors. They provide vitamins. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Eating plenty of whole grains. Grain products are low in fat. and other substances that are important for good health. To make sure you get all the nutrients and other substances you need for health. Rice.

and dried fruit. To ensure that you get essential vitamins and minerals. A 3/4 cup of vegetable juice also constitutes a serving from this group. To maximize the vitamin and mineral content of your vegetables. carrots. or a 1/2 cup of chopped. and yellow vegetables. kiwi. spinach. strawberries. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Fruit Group: The fruit group. One cup of leafy raw vegetables is also a serving size. Vegetables are nature's vitamins. The darker the vegetable. Broccoli. which is much smaller than the regular salad served with a restaurant dinner. such as cucumbers. or pasta is about the same size as your fist. Cook in a microwave. Two to four servings of fruits are recommended each day. steamer. you should strive for 3-5 servings per day from this group. in addition to providing vitamins and minerals. orange. A serving size of raw or cooked vegetables is only 1/2 cup. whole wheat). make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. cantaloupe. and most people eat more. Brussels sprouts. iceberg lettuce. corn and oat bran). don't overcook. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. canned. low fat bagels (pumpernickel. A 1/2 cup of cooked rice. and celery are mostly fiber and water with very little calories. Other good choices are citrus fruits. A 1/2 cup of vegetables is about the size of a tennis ball. whole grain muffins (bran.Consuming the recommended daily intake is not difficult if you understand serving sizes. Breakfast is a good opportunity to eat some fruit. A 1/2 cup of fruit is about the same size as a tennis ball. bananas. vitamins. or wok only until tender crisp. also provides fiber. or minerals. or winter squash are the best choices. Choose dark green. tomatoes. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. collards. Juice that you can see through . The lighter colored vegetables. If you choose fruit juice. or cooked fruit. green peppers. cereal. oat bran. The best choices from this food group are bran cereals. cauliflower. the more likely it is to have large amounts of vitamins and minerals. A 3/4 cup of fruit juice equals one serving. rye. and stoned wheat and whole grain crackers. whole grain breads and rice.

The recommended number of servings per day for this group is 2-3. peach nectar. . Most fats and sugars are nutrient poor. and minerals (fortified by law) especially calcium and riboflavin. which can't be made by the body. water. For this reason. can also contain a large amount of fat. Like the milk group. Oils. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Dry Beans. Sweets add taste and flavor. One cup of milk or yogurt. For example. vitamins. low-fat cheese. it does not mean that you should never eat these items. no vitamins. peanut butter. or 1/3 cup of nuts. A serving size of cooked fish. 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. Fats. A better food preparation choice is baking. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. sour cream. so you may not get your daily requirement for the essential nutrients. Two to three servings from this group are required each day. milk. Quick and easy choices include canned tuna. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). fiber. or prune juice). frying food in fat (cooking oil) once in a while is all right. poultry. Eggs. 2 tablespoons of peanut butter. a 1/2 cup of natural cheese (Cheddar or Swiss). Foods from this group are still an important part of a performance diet. however. Top choices are 1% or skim milk. this group can contain large amounts of fat as well. they are referred to as empty calories. and beans. and minerals. or protein. However. and yogurt. minerals. a 1/2 cup of cooked dry beans. This means that they provide nothing to the body except calories. a 2 1/2 ounce soyburger. grape. and yogurt. chicken. or 2 ounces of processed cheese (American) is considered a serving size. lentil soup. 1 egg. roasting. The milk group.(apple. Yogurt. vitamins. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. including cheese. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Milk. and is easily attainable. or grilling. Most people are at one extreme or the other by consuming too much or not enough from this group. and Cheese Group: These dairy products are a great source of protein. Fish. however. Meat. 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. Poultry. 1 ounce of cheese is about the size of four dice. The serving sizes typically consumed greatly exceed the nutritional requirement.

whole grain foods. or a favorite dessert. Food processing tends to remove vitamins. When eating out. and sodium. minerals. and proteins in food supply energy. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. butter. In contrast. choose small portions of foods. but choose sensibly. and they may be just as high in calories. Try fruits. For example. so they can make it difficult for you to avoid excess calories. E. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. An apple is a better choice than applesauce.Top choices from this group include olive oil. and carotenoids. or lean meat. and . Choose natural or less processed foods whenever possible. turkey from the meat and beans group. and fiber and add undesirable or questionable additives. Eating lots of fat of any type can provide excess calories. a sandwich may provide bread from the grains group. A baked potato is a better choice than mashed potatoes. fats. walnuts. and they help absorb the fat-soluble vitamins A. notice that many of the meals and snacks you eat contain items from several food groups. cream. which is a better choice than apple juice. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. These foods include high-fat dairy products (like cheese. Snacks and meals eaten away from home provide a large part of daily calories for many people. whole milk. High-fat foods contain more calories than the same amount of other foods. Sometimes extra sugars are added to low-fat muffins or desserts. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. vegetables. Also. berry jams. which is measured in calories. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. Your pattern of eating is also important. However. low fat doesn't always mean low calorie. poultry. which is a better choice than potato chips. which is a better choice than apple pie. Choose them wisely. ask that it be grilled rather than fried. D. CHOOSE SENSIBLY The carbohydrates. fiber. increase the risk for coronary heart disease by raising the blood cholesterol. If you choose fish. and K. Fats supply energy and essential fatty acids. molasses. but most people still eat too much saturated fat. Some kinds of fat. especially saturated fats. for example. You need some fat in the food you eat. and cheese from the milk group. or a cup of low-fat milk or yogurt for a snack. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol.

. Poultry. such as many hard margarines and shortenings. sausages. most nuts. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Trim fat from meat and take skin off poultry. Vegetable oils such as soybean oil. olives. Olive. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. These foods include those high in partially hydrogenated vegetable oils. or lentils often. fatty fresh and processed meats. Use moderate amounts of food high in unsaturated fats. . salami. decrease the amount of fat you use in cooking and at the table. Some fish. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.Choose vegetable oils rather than solid fats (meat and dairy fats.Limit your intake of high-fat processed meats such as bacon. and mackerel. Choose dry beans. Keep your intake of these foods low.If you need fewer calories. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and other cold cuts. lard. Unsaturated fats occur in vegetable oils. Fish. 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. palm oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. lean poultry. taking care to avoid excess calories. and dairy fats. tuna. Try the lower fat varieties (check the Nutrition Facts Label). sunflower. and fatty fish like salmon. peas. and peanut oils are some of the oils high in monounsaturated fats. shellfish. other lean meats.Choose 2 to 3 servings of fish. Shellfish. canola. 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 . or nuts daily. shortening). the skin and fat of poultry. and coconut oil. Eggs. avocados. egg yolks.regular ice cream). such as salmon. and Nuts . Meat. bologna. beans. corn oil. . Beans.

. fruits.Use egg yolks and whole eggs in moderation. During digestion all carbohydrates except fiber break down into sugars. breads. . and add little or no butter to your food.Choose fruits as desserts most often.Limit your intake of liver and other organ meats. Foods at Restaurants or Other Eating Establishments . .Choose fat-free or low-fat milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Limit your intake of foods with creamy sauces.Choose fish or lean meats as suggested above. marbled steaks. Choose foods lower in saturated fat and cholesterol. Foods containing added sugars provide calories. and grains.. but may have few vitamins and minerals.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Examples of these foods include milk. Sugars and starches occur naturally in many foods that also supply other nutrients. Limit ground meat and fatty processed meats. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Try switching from whole to fat-free or low-fat milk. Sugars are carbohydrates and a source of energy (calories). cereals. and low-fat cheese most often. fat-free or low-fat yogurt. and cheese. Prepared Foods . Dairy Products . In the United States. This decreases the saturated fat and calories but keeps all other nutrients the same. the number one source of added sugars is nondiet soft drinks (soda or pop). Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. not the naturally occurring sugars in foods like fruit or milk. some vegetables. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. .

High salt intake also increases the amount of calcium excreted in the urine. consuming less salt or sodium is not harmful and can be recommended for the healthy. Salt is found mainly in processed and prepared foods. presweetened cereals. At present. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. 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. like soft drinks. Some people add salt or a salty seasoning to their food at the table. You will face no nutritional deficiencies. like chocolate milk. However. also are high in vitamins and minerals. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. 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. Not all foods with added salt taste salty. Salt (sodium chloride) is the main source of sodium in foods. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. and sweetened canned fruits. You may be able to reduce your chances of developing high blood pressure by consuming less salt. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. cakes and cookies. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. is of concern. Intake of a lot of foods high in added sugars. Choose and prepare foods with less salt. but when you do decide to switch to a meatless diet. the firmest link between salt intake and health relates to blood pressure. Some foods with added sugars. you need to go into it with as much information as you can. There is no way to tell who might develop high blood pressure from eating too much salt. Never stop learning about your diet and what you put into your body. Eating less salt may decrease the loss of calcium from bone. normal person. . and fruit drinks and fruitades are also major sources of added sugars. Some recipes include table salt or a salty broth or sauce. Only small amounts of salt occur naturally in foods. The reasons for switching to a vegetarian lifestyle are many. and some cooking styles call for adding a very salty seasoning such as soy sauce.Sweets and candies.

Whatever your reason for wanting or not wanting to become a vegetarian. Being higher on the food chain. The diet progresses through ten levels. • Vegan: Does not eat dairy products. Consists mainly of raw fruit. eventually reaching the level of a brown rice diet. fish. A vegetarian does not eat any meat. There are over 20. in secondary consumption of antibiotics. game. are well documented. or slaughter by-products such as animal fats. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). nuts. Being healthier on a vegetarian diet means spending less on health care. • Macrobiotic: A diet followed for spiritual and philosophical reasons. milk and milk products. eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Vegetarian foods tend to cost less than meat based items. The list can go on and on. poultry or any slaughterhouse by-product such as gelatin. antibiotics. You might be surprised to know that there are many different types of vegetarians. fish. I have included this section for your personal choice. Not all levels are vegetarian. poultry. shellfish or crustacean. or any other animal product. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. though each level gradually eliminates animal products. • Lacto-vegetarian: Eats dairy products but not eggs. growth hormones and other veterinary drugs that are given to livestock animals.Animal foods are higher in fat than most plant foods. animal foods contain far higher concentrations of agricultural chemicals than plant foods.000 different drugs. including sterols. grains and nuts. seeds. This is the most common type of vegetarian diet. The highest levels eliminate fruit and vegetables. These drugs are consumed when animal foods are consumed. . Plants do not contain cholesterol. etc. vegetables and fruit. with or without free-range eggs. including pesticides. • Fruitarian. herbicides. The dangers herein. particularly saturated fats. Vegetarians not eating anything containing dairy products or eggs are called vegans. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Vegetarians live on a diet of grains. becoming increasingly restrictive. A type of vegan diet where very few processed or cooked foods are eaten.

but also how it was processed for human consumption. Back then. but not fish. That includes chicken. 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. cows. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. The women would grow huge gardens that would provide the rest of the nutrition. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The meat was cleaned and cured without chemicals or preservatives. and pigs to provide food for their families. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. In fact. Persons consuming fish but no meat are sometimes called pescetarians. the food was pure and unprocessed. people survived on what they could grow or kill. The term strict vegetarian may refer to a vegan diet. Men would kill deer. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse.Other terms can be used in describing various vegetarian diets. because choosing to eat as a vegetarian is such a personal decision. though their exact meaning can differ. There really is no single vegetarian eating pattern as you can see from the definitions above. many years ago. Somewhere along the way. though in other cases it may simply mean a lacto-ovo-vegetarian diet. big business began changing the way food was not only distributed. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. They were freaked out by the thought of consuming something that at one time could look them in the eye. . Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Many.

especially red meat .is often associated with higher risks of heart ailments.the way animals are killed and the preservatives put into the meat .for anyone! Many animals are also infected with diseases due to poor living conditions. These two instances . but others have taken a different turn. elevated blood pressure. In fact. Meat . This can't be healthy . Let's look at some common reasons people give for eating meatless meals.Initially. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. It is a lot cheaper to buy vegetarian foods instead of meat. and results were published that indicated some of these processing procedures weren't as safe as originally thought. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. even before the animals are sent to a slaughterhouse. Plus. surveys were taken.are reason enough for some people to give up meat. Once they are killed. It's true that the way we process meats can begin in a not so pleasant way. . Studies were conducted. They are also often injected with artificial hormones to increase meat production. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Then concern began to arise as to how safe these foods really were. people just accepted the fact that processed foods were a way of life. and other diseases. They have decided that eating pure and natural foods instead of processed foods are the way to go. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Mad cow disease is a very real illness that causes dire circumstances even death. 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. Some of us still don't have much concern over our processed foods. Another good reason is that meat is expensive.

their bodies are more refined. As a result. Their immune system is stronger. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. A vegetarian diet is healthy because it is typically low in saturated and total fat. make less frequent visits to a doctor. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. 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. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and their physical appearance is better. provide a wider range of nutrients. It's just a more productive and less invasive way to eat that gives way more benefits than not. They include: . Whatever the reason. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. fewer dental problems. Vegetarians are less susceptible to major diseases that afflict present-day society. are healthier. and imposes fewer burdens and impurities on the body. they live longer. but keep us from getting sick. Protein.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Vegetarians have fewer physical complaints. most people choose a vegetarian diet for health reasons. and thus smaller medical bills. There are six food groups in the vegetarian diet. and enjoy very productive lives. calcium. This is simply not true. 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. Medical studies have proven that a vegetarian diet is easier to digest. Certain components of food help our bodies not only operate more efficiently.

kidney beans. maize. fat. • Pulses .tofu. Potatoes are a useful cereal alternative. • Fruit & vegetables. tempeh. rice. men need about 55g (more if very active). rye. pumpkin. in addition to the above. etc. tempeh. some B vitamins and minerals (mostly iron. beans. veggie burgers. potassium and phosphorous). etc. fats (including oil). • Vegetable oils and fats . oats. brazils. Carbohydrate. flour. Protein is very important in the diet. sunflower seeds. • Grains/cereals: wheat (in bread. Fish. • Dairy products or Soya products . All these nutrients can be easily obtained by vegetarians from other sources. Evidence suggests that excess protein contributes to degenerative diseases. millet. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.almonds. although they are needed in varying quantities. • Nuts & Seeds . maize (sweet corn). pasta etc). almonds. Most foods contain a mixture of nutrients (there are a few exceptions. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. We also need fiber and water. textured vegetable protein. supplies vitamins A. hazelnuts. lentils. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. rye. . lentils. • Soya products: tofu. • Pulses: peas. zinc. it is worth remembering that everything you eat gives you a whole range of essential nutrients. All are equally important to our well-being.margarine or butter. pine kernels etc. sesame seeds. Still. rice. and E. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. barley. Meat supplies protein. etc. proteins. • Seeds: sesame. chick peas. vitamins and minerals. D. walnuts. linseeds.wheat (bread & pasta). soya protein etc. peanuts. cashews. walnuts.• Cereals/grains . soya milk. Women need about 45g of protein a day (more if pregnant. sunflower. lactating or very active). barley. Nutrients are usually divided into five classes: carbohydrates. oats. and the mineral iodine. baked beans.

Refined sources of sugar are best avoided as they provide energy without any associated fiber. rye) and some root vegetables.• Dairy products: milk. vitamins or minerals and they are also the main cause of dental decay. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. e. porridge. cheese. Adding dairy products or eggs also adds the missing amino acids. It is now known that the body has a pool of amino acids so that if one meal is deficient. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. yoghurt (butter and cream are very poor sources of protein). Most of our carbohydrates are provided by plant food.g. The unrefined carbohydrates. as long as our diet is generally varied and well-balanced. We mix protein foods all the time. whether we are meat-eaters or vegetarians. quiche. We can make many of them in our bodies by converting other amino acids. any deficiency in one is cancelled out by any excess in the other. they have to be provided in the diet and so they are called essential amino acids. Complex carbohydrates are found in cereals/grains (bread. It is a normal part of the human way of eating. Contrary to previous . There are 20 different ones in all. There are three main types: simple sugars. oats. Because of this. This is not as alarming as it sounds. Even those foods not considered high in protein are adding some amino acids to this pool. millet. Single plant foods do not contain all the essential amino acids we need in the right proportions. complex carbohydrates or starches and dietary fiber. muesli. Carbohydrates are the body's main source of energy. or rice and peas. it can be made up from the body's own stores. The sugars or simple carbohydrates can be found in fruit. buckwheat. macaroni cheese. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Amino acids are the units from which proteins are made. but eight cannot be made. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. rice. • Free range eggs. A few examples are beans on toast. such as potatoes and parsnips. barley. pasta. we don't have to worry about complementing amino acids all the time. milk and ordinary table sugar. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. but when we mix plant foods together.

Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. like sunflower or safflower oil are unstable at high temperatures. . such as olive oil or peanut oil. It is added to most margarines. B2 (riboflavin). Too much fat is bad for us.belief a slimming diet should not be low in carbohydrates. B3 (niacin). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Two of these fatty acids. nuts & seeds. Dietary fiber or non-starch polysaccharide (NSP). as it is now termed. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Like proteins. with the exception of palm oil and coconut oil. called fatty acids. B6 (pyridoxine). We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. The one thing they have in common is that only small quantities are needed in the diet. fats are made of smaller units. Mono-unsaturated fats. Fiber can be found in unrefined or wholegrain cereals. fruit (fresh and dried) and vegetables. In fact starchy foods are very filling relative to the number of calories that they contain. orange or yellow vegetables like carrots and tomatoes. pulses and green vegetables. or in sufficient quantities. pantothenic acid and biotin. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B12 (cyanocobalmin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. leafy green vegetables and fruits like apricots and peaches. This is no problem as they are widely found in plant foods. but a little is necessary to keep our tissues in good repair. folate. linoleic and linolenic acids. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. refers to the indigestible part of a carbohydrate food. are termed essential as they must be provided in the diet. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. are best used for frying as the poly-unsaturated fats. • B Vitamins: This group of vitamins includes B1 (thiamin). for the manufacture of hormones and to act as a carrier for some vitamins.

Vitamin D helps calcium to be absorbed. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. soya milks. These sources are usually adequate for healthy adults. Minerals perform a variety of jobs in the body. Vegetable sources of iron are not as easily absorbed as animal sources. molasses. . dried fruits. • Iron: Needed for red blood cells. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. eggs. cheese. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. salad vegetables. bread. tap water in hard water areas. It is also added to most margarine and is present in milk. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. veggie burgers and some breakfast cereals. The very young. • Vitamin C: Fresh fruit. • Vitamin K: Fresh vegetables. wholegrain cereals. Found in dairy produce. cheese and butter. • Vitamin E: Vegetable oil. but a good intake of vitamin C will enhance absorption. lentils and pulses. nuts and seeds (especially sesame seeds). all leafy green vegetables and potatoes. Found in leafy green vegetables. dried fruits (especially apricots and figs). leafy green vegetables. cereals and bacterial synthesis in the intestine.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. eggs. Vitamin B12 is added to yeast extracts. whole meal bread.

In adults. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Osteoporosis can be due to calcium deficiency. cheese. sesame and pumpkin seeds. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Of the body's total calcium. Found in green vegetables. Calcium can bind to a wide range of proteins altering their biological activity. Calcium also plays a role in cell biology. Calcium is also needed for blood clotting. lentils and wholegrain cereals. This may be related to repeated pregnancy with lengthy breast feeding. This is important in nerve impulse transmission and muscle contraction. Metabolites of Vitamin D are important in this. about 99% is in the bones and teeth where it plays a structural role. Bone loss occurs with age in all individuals. The main function of calcium is structural. This causes bones to be brittle and liable to fracture. increasing re-absorption of calcium by bones. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. calcium deficiency may lead to osteomalacia (softening of bones).• Zinc: Plays a major role in many enzyme reactions and the immune system. This usually occurs after 35- . This is finely controlled by hormones. muscle contraction and nerve impulse transmission. The skeleton of a young adult male contains about 1. This involves loss of calcium from the bones and reduced bone density. • Iodine: Present in vegetables. but the quantity depends on how rich the soil is in iodine. Sea vegetables are a good source of iodine for vegans. CALCIUM Calcium is the most abundant mineral in the human body. Dairy products also have plenty of iodine.

Calcium is lost in the feces. In severe cases muscle spasms may occur.40 years and involves the shrinking of the skeleton. tofu. Excess calcium in the blood can cause nausea. Phytic acid. oestrogen. This is called tetany. Postmenopausal women are particularly at risk from osteoporosis. Dairy products. This involves sensations of tingling and numbness and muscle twitches. and dried fruit are all good sources of calcium for vegetarians. However. being underweight. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. vomiting and calcium deposition in the heart and kidneys. Adaptation to both high and low calcium intakes occur. Lack of exercise. Most flour is fortified with calcium carbonate so cereals can also be a good source. This usually results from excessive doses of vitamin D and can be fatal in infants. A number of substances can inhibit the absorption of calcium. Calcium loss is reduced if dietary calcium is low. Bone loss is greatest in women following the menopause. found in bran. Calcium balance can be affected by a range of other factors. Meat is a very poor source of calcium. urine and sweat. . whole cereals and raw vegetables is one of these. Hard water may also provide calcium. A low level of calcium in the blood and tissues can cause hypocalcaemia. brazil nuts. In infants and children calcium is retained for new bone growth. a component of dietary fiber. leafy green vegetables. The risk of osteoporosis may be altered by factors other than diet. Calcium is present in a wide range of foods. other research has found no difference between vegetarians and omnivores. and oxalic acid. Saturated fats can also lessen calcium absorption. nuts and seeds (almonds. sesame seeds). Uronic acid. Calcium is also lost during lactation in breast milk. smoking and alcohol can all increase the risk. Calcium loss is roughly equal to dietary calcium in adults. This is due to reduced levels of the hormone. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Vitamin D is essential for absorption of calcium from the gut. found in certain fruits and vegetables can also bind calcium. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Reduced intake leads to increased efficiency of absorption. This is thought to be due to animal protein increasing calcium loss from bones. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. However.

Breast feeding women need extra calcium. having particularly high calcium needs. Pregnant adolescents are an exception to this. The nature of fat depends on its constituent fatty acids. Saturated fat raises the level of cholesterol in the blood. These can be either saturated. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Raised blood cholesterol is associated with an increased risk of heart disease. Fats tend to be solid at room temperature whilst oils are liquid. This depends on the type of chemical bonds present in the fatty acid. Nearly all the fats in our bodies and in foods are triglycerides. The term lipids include both fats and oils. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. calcium absorption from the gut increases and no additional calcium is generally needed. Fats can be classed as either saturated. Cholesterol is present in animal foods but not plant foods. monounsaturated or polyunsaturated.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. A lactating woman can lose up to 300 mg a calcium/day in breast milk. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Vegetable fats are generally unsaturated. monounsaturated or polyunsaturated. There are about 16 different fatty acids commonly present in foods. The building blocks of fats are called fatty acids. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Fats consist of fatty acids and glycerol. . Foods rich in saturated fats are usually of animal origin. being made up of three fatty acid molecules to one glycerol molecule. Therefore. Fats and oils are essentially the same.

For this reason. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Saturated fats tend to be animal fats and are solid at room temperature. The body can make its own cholesterol and so a dietary source is not required. Plant oils may be hardened by the addition of hydrogen atoms. Because of this conversion. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. These must be present in the diet as the body is unable to make them itself. Cholesterol belongs to the sterol group of fats. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. fats act as carriers for fat-soluble vitamins A. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. . Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats have a number of important functions in the body. E and K. If there is more than one then it is polyunsaturated.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. D. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. They are widely present in plant oils such as sunflower. though fish oils may also be high in polyunsaturated fatty acids. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. These are linoleic acid and alinolenic acid. They are usually of plant origin. Fats are also essential for the structure of cell membranes and are precursors of many hormones. fish oils are sometimes used therapeutically. Two fatty acids are termed essential fatty acids. However. Unsaturated fats are liquid at room temperature. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. lard. If there is just one double bond then it is monounsaturated. Butter. This process is known as hydrogenation. suet and meat fat are saturated fats. converting double bonds to single bonds. then it is unsaturated. As well as being a concentrated source of energy. arachidonic acid is not an essential fatty acid as was once believed. rapeseed and soyabean oils. It is present in all animal tissues but is absent from plants. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function.

Hydrogenation of margarine causes this to occur. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. These are called the cis and trans forms. This can lead to atherosclerosis. HDL cholesterol may help protect against the risk of heart disease. eggs and dairy products all contain saturated fats. Saturated fats are nearly always from animal foods. These complex molecules are called lipoproteins. saturated fat raising blood cholesterol. Unsaturated fatty acids can exist in two different geometric forms. Polyunsaturated fats can also generate free radicals. Cholesterol is present in all animal foods but not plant foods. Polyunsaturated fats are usually from plant sources. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Olive oil is a monounsaturated fat. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. especially when exposed to heat or sunlight.Cholesterol is transported in to various proteins. Egg yolks and highfat dairy products are high in cholesterol. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). . A number of factors. Coconut oil and palm oil are vegetable sources of saturated fats. It is the LDL cholesterol which has been linked to heart disease. Unsaturated fatty acids exist naturally in the cis form. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. including alcohol. Lard and suet are saturated fats. It has been suggested that trans-fatty acids can increase the risk of heart disease. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. C and E offer protection against free radicals. Fresh fruit and vegetables are rich in these anti-oxidants. There are four main types of lipoprotein involved in cholesterol transport. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Meat. Anti-oxidants such as vitamins A. Cholesterol may form plaques on artery walls if levels in the blood are too high. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. stress and environmental pollutants can increase the generation of free radicals in the body. Because of this high blood cholesterol is linked with heart disease.

avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. between 10-20% of child-bearing age women are said to be anemic. Iron deficiency can lead to anemia.Currently it is believed that around 42% of energy in the typical diet is from fat. Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency is the most prevalent nutritional problem worldwide. and iron deficiency in infants can result in impaired learning ability and behavioral problems. and to use olive oil for cooking purposes. loss of appetite and pallor. lack of stamina. It also plays a vital role in many metabolic reactions. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 2/3 of which is present in hemoglobin. insomnia. IRON Iron is an essential component of hemoglobin. In developed countries. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Dietary advice is to reduce this. . However. 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%. Vegetarian diets tend to be lower in fat than omnivore diets. which acts as an oxygen store in muscle tissue.5 and 4. 1/3 suffering from severe deficiency and anemia. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. A small amount is present as myoglobin. spleen and bone-marrow. breathlessness. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood.5g of iron. The remainder is stored in the liver. transporting oxygen in the blood to all parts of the body. The body contains between 3. the red pigment in blood. people with low iron levels having lowered resistance to infection. Research has also shown iron deficiency to be associated with impaired brain function. headaches. Iron also plays an important role in the immune system. Symptoms of anemia include tiredness. Special emphasis is placed on reducing the amount of saturated fat in the diet. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron is essential for the formation of hemoglobin.

despite a high intake of fiber and phytate. plant proteins may not contain all the essential amino acids in the necessary proportions. Phytates. amino acids and alcohol can also promote iron absorption. However. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. and fresh leafy green vegetables. Excess dietary protein may lead to health problems. Foods rich in vitamin C include citrus fruits. leafy green vegetables. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Iron absorption can also be influenced by the amount of iron in the diet. eight of which must be present in the diet. There are about 20 different amino acids. green peppers. sugars. oxalates and phosphates present in plant foods can inhibit absorption. whilst in plant foods iron is present as non-haem iron. . 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 amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Vitamin C greatly increases the absorption of non-haem iron. blackstrap molasses. Fiber may also inhibit absorption. Proteins are made up of smaller units called amino acids. Haem iron only exists in animal tissues. These are the essential amino acids. Non-haem iron is less easily absorbed by the body than is haem iron. a varied vegetarian diet means a mixture of proteins are consumed. 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. Good sources of iron for vegetarians include wholegrain cereals and flours. pulses such as lentils and kidney beans. Lowered levels of iron in the diet result in improved absorption. and some dried fruits. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. the amino acids in one protein compensating for the deficiencies of another. Citric acid. as can tannin in tea. Unlike animal proteins. The absorption of iron is influenced by other constituents of a meal. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. PROTEIN Being vegetarian does not mean your diet will be lacking in protein.

Proteins are highly complex molecules comprised of linked amino acids. Proteins are essential for growth and repair. Certain amino acids can be made by the human body. methionine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. All enzymes are proteins and are vital for the body's metabolism. each with their own unique amino acid composition. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. soya products (tofu. Good sources of protein for vegetarians include nuts and seeds. the essential amino acids cannot be made and so they must be supplied in the diet. histidine is also considered to be an essential amino acid. oats. immune protection. cheese and yoghurt). Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. threonine. nitrogen and occasionally sulphur. Many hormones are proteins. Most foods contain at least some protein. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Proteins in skin and bone provide structural support. Excess protein may also be converted to fat and stored. There are about 20 different amino acids commonly found in plant and animal proteins. pulses. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Protein can also provide a source of energy. cereals (wheat. Different foods contain different proteins. and rice). isoleucine. Amino acids link together to form chains called peptides. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. and lysine. phenylalanine. hydrogen. Muscle contraction. soya milk and textured soya protein such as soya mince). valine. For children. . The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. free-range eggs and some dairy products (milk. However. oxygen. Amino acids are simple compounds containing carbon. The eight essential amino acids required by humans are: leucine. They play a crucial role in virtually all biological processes in the body. tryptophan. protein is used. The amino acid that is in shortest supply is called the limiting amino acid. A typical protein may contain 500 or more amino acids. and the transmission of nerve impulses are all dependent on proteins.

This means when two different foods are combined. Soya is a high quality protein on its own which can be regarded as equal to meat protein. which is regarded as the ideal. and rice with peas or beans are all common examples of protein complementing. cheese or peanut butter sandwich. and in some cases better. milk and cheese tend to be of a higher protein quality than plant proteins. Previously. the amino acids in one protein can compensate for the one lacking in the other. For instance. muesli with milk (soya or cow's). Vegetarians and vegans eating a well-balanced diet based on grains. such as a grain with a pulse. As such. This is known as protein complementing. 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 . However. such as meat. than protein from animal foods. seeds.Protein quality is usually defined according to the amino acid pattern of egg protein. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. it is not surprising that animal proteins. This is why plant proteins are sometimes referred to as low quality proteins. Beans on toast. pulses. grains tend to be short of lysine whilst pulses are short of methionine. Combining plant proteins. Many plant proteins are low in one of the essential amino acids. This does not mean that vegetarians or vegans go short on essential amino acids. leads to a high quality protein which is just as good. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. The limiting amino acid tends to be different in different proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. it has been thought that protein complementing needed to occur within a single meal.

Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. It contains cobalt. This is especially important in tissues where cells are dividing rapidly. . and growth and development in children. Fermented soya products. can also occur. DNA production is disrupted and abnormal cells called megaloblasts occur. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. If B12 deficiency occurs. There has been considerable research into proposed plant sources of vitamin B12. Vitamin B12 neuropathy. Many vegan foods are supplemented with B12. While vegetarian diets usually meet or exceed protein requirements. It is exclusively synthesized by bacteria and is found primarily in meat. Symptoms include excessive tiredness. the maintenance of the nervous system. eggs and dairy products. and so is also known as cobalamin. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories).Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. B12 is necessary for the rapid synthesis of DNA during cell division. they are typically lower in total intake of protein than non-vegetarian diets. and algae such as spirulina have all been suggested as containing significant B12. seaweeds. involving the degeneration of nerve fibers and irreversible neurological damage. 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. This results in anemia. Because infants and children are growing they require more protein than adults (proportional to their body weight). However. Deficiency can cause anemia. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. particularly the bone marrow tissues responsible for red blood cell formation. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12 is necessary for the synthesis of red blood cells.

However. listlessness. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. found no significant B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. B12 is also important in maintaining the nervous system. People on diets low in B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. These cannot be utilized to satisfy dietary needs. including vegans and some vegetarians. Assay methods used to detect B12 are unable to differentiate between B12 . B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein.breathlessness. miso. When deficiency occurs. folic acid also being necessary for DNA synthesis. and poor resistance to infection. In comparison. Vitamin B12 can be stored in small amounts by the body. sore tongue and menstrual disorders. Vitamin B12 is excreted in the bile and is effectively reabsorbed. dairy products and eggs. have both appeared to contain significant amounts of B12 after analysis. analysis of fermented soya products. Fermented soya products. This is known as enterohepatic circulation. shoyu and tamari. known as intrinsic factor. and nori. Other symptoms can include a smooth. Total body store is 2-5mg in adults. Anemia may also be due to folic acid deficiency. it is thought that this is due to the presence of compounds structurally similar to B12. Spirulina. Around 80% of this is stored in the liver. including tempeh. may be obtaining more B12 from re-absorption than from dietary sources. known as B12 analogues. There has been considerable research into possible plant food sources of B12. pallor. However. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. a seaweed. The only reliable unfortified sources of vitamin B12 are meat. seaweeds and algae have all been proposed as possible sources of B12. an algae available as a dietary supplement in tablet form.

Zinc is vital for the healthy working of many of the body's . as the B12 analogues can compete with B12 and inhibit metabolism. though little is known about this. A boiled egg contains 0. Boiling milk can also destroy much of the B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs.5 µg. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk.2 µg. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. B12 not being absorbed through the colon lining. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Human feces can contain significant B12. and breakfast cereals. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Pregnant women are not thought to require any extra B12. particularly in areas where hygiene standards may be low.and its analogues. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. the bacteria produce B12 too far down the intestine for absorption to occur. A range of B12 fortified foods are available. However. 1/2 pint of milk (full fat or semi skimmed) contains 1. B12 has very low toxicity and high intakes are not thought to be dangerous.7 µg. A slice of vegetarian cheddar cheese (40g) contains 0. veggie burger mixes. Bacteria present in the large intestine are able to synthesize B12. textured vegetable protein. In the past. These include yeast extracts. vegetable and sunflower margarines. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vecon vegetable stock. soya milks. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.

nuts. and decreased growth rate and mental development in infants. zinc is involved in the metabolism of proteins. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. diarrhea. anorexia nervosa. prostate problems. Dietary fiber and phytic acid. in insulin activity. The first signs of zinc deficiency are impairment of taste. wholegrain cereals. lipids and energy. Zinc has a range of functions. Other symptoms of zinc deficiency can include hair loss. carbohydrates. delayed wound healing. beans and lentils. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. alcoholics and those suffering from trauma or post-surgery. The more sexually active a man the more zinc he will require. Our body contains about 2-3g of zinc. The recommended amounts of zinc for adult men are 1/3 higher than those for women. As a component of many enzymes. and in liver function. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. It is always better to seek the advice of an expert before dosing yourself with supplements. 30% in bone and about 5% in our skin. Only 20% of the zinc present in the diet is actually absorbed by the body. in the metabolism of the ovaries and testes. particularly in association with protein foods. inhibit zinc absorption. 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. 60% is found in muscle. pulses and nuts. a poor immune response and skin problems. There are no specific storage sites known for zinc and so a regular supply in the diet is required. fatigue. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Good sources for vegetarians include dairy products. 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. Particularly high concentrations are in the prostate gland and semen.systems. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Zinc is found in all parts of our body. seeds and wholegrain cereals. found in bran. . It is thought that zinc supplementation can help skin conditions such as acne and eczema. yeast.

Breast feeding mothers need extra zinc in their diet. Pregnant women do need extra zinc. Conversely high levels of zinc in the diet can prevent the absorption of cadmium.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Baking can destroy over half the phytic acid in whole meal bread. phosphates. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands.g. semen and also menstruation. vomiting and fever. sweat. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Too much zinc will interfere with the metabolism of other minerals in the body. 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. Zinc is lost via the feces. such as Iran and other Middle East countries. A deficiency of zinc in the diet means zinc absorption is improved. . Excess zinc is toxic. You will have a larger chance of not succeeding if you do it this way initially. urine. skin. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. particularly iron and copper. A vegetarian diet makes you a healthier person. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Various chemicals added to many processed foods can also reduce zinc absorption e. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. hair. but it is thought that demands are met by increased absorption from the gut. EDTA. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but also some common sense. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. but getting started with this new lifestyle takes not only dedication.

Learn as much as you can about nutrition and what your body needs to thrive and prosper. to avoid any embarrassment when friends are cooking for you. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. but you can learn to stay healthy by understanding what it is your body needs. As you get more confident about vegetarian food. And. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Don't go it alone. Educate yourself by reading labels or making all your food yourself. this can be difficult.usually from people who know very little about their own health and dietary needs. remember to let them know in advance that you are vegetarian. .Some people start out by eliminating red meat first. We've given you most of what you need to know in the above chapters. but always be a learner when it comes to your body and what you put into it. The important thing is to work out what will suit you and stick with it. there are literally hundreds of vegetarian cookbooks around. 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. A little later in this book. including meat alternatives like mince and sausages made from soya or Quorn(tm). we'll give you some great veggie recipes. Others eat vegetarian food one day a week. Whether you need simple step by step instructions or gourmet dishes to impress your friends. pulses. Don't be put off by a bit of teasing or ill-informed scare stories. cous cous and all sorts of vegetables. take the next step by making sure you always buy free-range eggs and vegetarian cheese. then poultry. tofu. Try something new. You'll have to change your habits. 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. then fish. then two or three days and eventually every day. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Buy a vegetarian cookbook (or borrow one from your local library). Vegetarians are sometimes the brunt of jokes and prejudices . but investing in a cook book is a great way to start.

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. Then you'll need to stock up on vegetarian friendly foods. Most people keep a few stock items in their kitchen cupboard or freezer. frozen chips etc .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. dairy products. Donate it to a church or local food pantry. Don't throw that food away. vegetable oil. 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. free-range eggs. Many of the basics .bread. many meat-flavored varieties are actually vegetarian) Yeast extract (e. sunflower and many others) The list looks long. but you don't need to buy everything! In fact. pumpkin. 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.g. That includes anything made with animal products or preservatives. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.will be suitable for vegetarians . flour.

Most chefs in quality restaurants <http://www. Many have extensive.html> are more than happy to whip something up. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If you are going to a quality restaurant or one that is locally owned. you will almost always be able to find a vegetarian friendly meal on the menu. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If you know you are going to be eating in restaurant X on Saturday. Or worse. Many of your favorite dishes. If not. stir-fry and curries can be made with soya mince. ratatouille. pasta sauces and soups are all suitable for vegetarians already. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. feeds their ego and gets you an outstanding meal. chili. DINING OUT For many new or wannabe vegetarians. pizzas. you can break all the rules.Eating vegetarian is a real culinary adventure. that fear keeps them from accepting dinner invitations from family and friends. Once you've broken out of the conventional meat-and-two-vegetable routine. scrambled eggs.com/theme/609/restaurants. you will get a yes. pulses or just vegetables. Look at the soup bars also. many of the soups are bean based with no meat. ask your server what is available. call ahead and ask if they offer vegetarian entrees and if not. Most all of the better chain food restaurants have salad bars. or stick with more familiar tastes if you prefer. If you find yourself in that predicament. Bean burgers. . baked beans. such as spaghetti bolognaise. all have something vegetarian on the menu. many cheeses and all sorts of ready meals. well stocked salad bars. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. veggie sausages. can something special be prepared.associatedcontent. It shows their talent. Most often than not. jacket potatoes. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If not.

as it pasta primavera. Many Italian soups. don't fret . you can have gazpacho (a cold vegetable . or even a cheese-less pizza topped with vegetables.Even fast food restaurants are getting into the healthy trend. Hit a Greek restaurant and load up on hummus. If you like Mexican fare. as well. dolma (stuffed grape leaves). Indian restaurants are terrific for vegetarians. If you're new to Indian cuisine. Tell your waiter that you don't eat meat. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. and not beef or chicken).some dishes that sound vegetarian on the menu may contain meat or eggs. although not all cities have them. you have a delightful adventure ahead of you . you can add a baked potato. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Pasta with meatless marinara sauce is a staple menu item. And if the gang heads out for pizza. too. Chinese restaurants are great for vegetarians. be aware that many Indian dishes are prepared using clarified butter. which are an excellent source of protein (and delicious). called ghee . Order your salad with no meat and you're set to go. you were wrong. ovo lactos have lots of options. such as pasta fagioli. At the big chain restaurants like Olive Garden or the Spaghetti Factory. and samosas. offering delicious vegetable entrees. though.Italian restaurants are another great option for vegetarians. The Indian diet has a rich tradition of vegetarianism. spanikopita (spinach pie) and salad made with a grain called tabouli. Plain cheese pizza. especially the ovo lactos. or Mexican food. baba ganoujh (a delicious eggplant spread). yogurt and fruit or a number of other meatless items off the menu. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. delightful little pastries stuffed with meat. a traditional. Depending on the chain. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese.just ask that your meal be prepared with vegetable oil instead. Other ethnic options are excellent choices for vegetarians. get their protein from rice and beans (just make sure that they use vegetable broth. and they'll make sure your meal comes the way you want it. which is loaded with vegetables. rice and noodles. are just as tasty as the meat-loaded kind. spicy lentil dish. Just take a moment to quiz your server about how the dishes are prepared . and restaurants offer a selection of vegetable curries and dishes made with chickpeas.try dal. If you thought you'd never dine again under the Golden Arches. Japanese. Most fast food chains now offer garden salads in a wide variety of different flavors. too.

chiles rellenos (green peppers stuffed with cheese. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.soup).both attending them and hosting them . If you're not comfortable with taking a chance on the veggie burger. Don't be afraid to ask questions when you are dining out. the family member or friend that just will not accept that you've gone meatless.can be problematic for people on special diets. In those cases. This is one time. do so . enjoy the company and have a good time anyway! . you can make sure that you have a tempting variety of delicious foods. if you're questioned. smile and say that they're so delicious that you're happy to enjoy them. books and magazines so they can learn more. If all there is on the table that you can eat is bread and salad. that your diet is the perfect diet for you. Offer to show them websites. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. they may not know how to feed you. enchiladas. Etiquette is.burritos.and. you need to make the best of things. and you have the research to back it up. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Assure the well meaning. remember that's it's just for one meal . The choices are more diverse than what you think. It's tough. simply order a salad or baked potato. Here they are worrying about your health and you are worrying about hurting their feelings. Even if it's disappointing. the breaded and fried) and bean-and-cheese versions of all the usual favorites . about behaving well under challenging circumstances. loved one that you are indeed paying attention to your health. That you feel. Dinner parties .chat with your tablemates. even if your hosts know that you're vegetarian. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. you really do have to stand firm. tostadas and tacos. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If you're the host. fundamentally. But what if you're the guest? Often. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. but often misguided.

you can make them feel extra welcome in your home. Hide the meat under some lettuce. then eat a light meal before you leave the house. Think about how you'd like to be treated when you go to dinner at a friend's home . don't make an issue of your diet. do what children do . allowing guests to fill their plates only with what they want. no one is really interested in what you can't eat. and you think there might be challenges finding something to eat. and leave some empty space so it looks like you ate something. most people won't notice how much you did. or if there's anything they absolutely hate. or didn't. and it's considered rude to draw all of the conversation to yourself in such a manner anyway.some are allergic to bell peppers. by all means do that.no one will be looking at their plate and wondering why there's still food there . or peanuts. Part of being a terrific host is anticipating your guests' needs. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or dairy. Chances are good that people won't even notice that they are eating dishes that don't contain meat. If you're comfortable handling meat products and are doing it for the courtesy of your guests. You should only serve meat if you genuinely feel comfortable doing so. You can choose to prepare a separate meal in your home for your meat eating guests. If you're headed to a big social event like a wedding or a family dinner. If the conversation is compelling. If someone asks. eat. but you won't be suffering from hunger pangs throughout the evening. tell them you're vegetarian and steer the conversation to something else. It helps them to feel comfortable if they don't want to eat something .If there's absolutely nothing on the menu that you can eat.squish things around and mess up your plate. Even under the worst circumstances there will be something for you to snack on. or your hostess sits a plate of animal food in front of you. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. To be blunt. so you have more time to enjoy your guests. One sure way to make everyone happy is to serve a variety of different dishes buffet style. When having people to your home for dinner. It's a choice only you can make! . ask them if they have special dietary needs. Whatever happens.and it'll save you the effort of serving. stick to your choices and prepare a vegetarian dinner.how about offering the same courtesy to them? When you invite guests to dinner. You'll be surprised at what people have to say . but only do so if you won't be compromising your choices.

So you've decided to become a vegetarian. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. breast milk is the optimal food. We all start out life as lacto vegetarians. as it can cause intestinal bleeding and lead to anemia. . At the four-to-six month mark. it's time to transition to solid foods. as yet unidentified. Cow's milk should never be fed to babies under one year old. The timing varies from baby to baby . too . Infant formula. choose a soybased formula . This isn't necessarily true. and when she takes a quart or more of a formula per day and still acts hungry. But don't give regular soy milk to a baby less than a year old. (And if you're a vegan and you breast feed. for most babies. is made as close as possible to that of mother's milk. if you're a vegetarian. the alternative to breast milk.you're not passing on any of the antibiotics. Whether or not you breast feed is entirely your decision but. made just for us and full of all the nutrients we need. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. scientists believe that there are other. your child is still a vegan. Should you decide not to breast feed. pesticides or other contaminants that you would if you were eating meat.breast milk is a natural food for humans while cow's milk is not). it's time to introduce your baby to solid foods. as it's not designed to meet their nutritional needs. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. In addition to the sugars and other nutrients. Also. The good news is. substances in breast milk that make it superior to infant formula. and it's all we require or should eat for the first four to six months of life. 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.soy is less likely to cause allergies than cow's-milk-based formulas.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. your breast milk is superior to that of meat-eating mothers . Out first food is our mothers' milk.

mashed fruits and move on to cooked vegetables like mashed sweet potatoes. except for not feeding them meat. regular soy milk. you can start offering your child some vegetarian versions of classic kids' favorites.once your child is old enough to transition off formula. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . juice. Adapt the guidelines in the baby books to the vegetarian diet. As you ease into the toddler/preschooler years (ages 1 to 4). about a half-ounce per serving. Start with cooked grains . It's smart to introduce new foods one at a time." take care that the foods aren't too hard. regular soy milk or rice milk. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. and lightly blanched and cooled broccoli. large. as almost every baby can digest it easily and unlikely to cause an allergic reaction. so that their systems can get used to the change in diet. Vegetarian and vegan children are just like any other kids . preservatives and any other additives that your baby doesn't need. or round. When giving babies "finger foods. Good choices are carrot sticks. Raw vegetables can be introduced then. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. sharp.they'll be a bit fussy sometimes. or any other nutritious liquid. lettuce and other leafy green vegetables.rice cereal is best.You'll want to introduce solid foods slowly. buy ones that are free from added sugars. which can be cooked until fairly soft and have a pleasant. begin to slowly introduce other foods. so if your baby has sensitivity to a food you can easily identify it. bland flavor. At seven to ten months. hot dogs and sandwich slices . Once your baby eats cooked cereal. an vegetables that adults eat are fine for a child. Nut butters should not be fed until after 12 months. Slowly add tofu into their meals and snacks. start introducing high-protein legumes to the baby's diet. If you buy prepared foods. Follow the same feeding schedules and advice that you would for any other baby. Start with raw. Most babies are very fond of lentils. you can give him water. as well as soy cheese and soy yogurt two servings per day. As long as it's safe for the baby to chew. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. starting with veggies that are easy to chew and unlikely to present a choking hazard.

too. 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. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . and since small children have equally small stomachs. filling plant foods. you often find yourselves negotiating to find a middle ground that you can live with. they caught up by age 10.add avocado. when they were actually taller than average. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. Don't worry about a vegetarian diet affecting your child's growth .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. You choose someone to spend the rest of your life with and.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. All marriages are about compromise. One of you is messy. One partner may be a social butterfly but . as time passes. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . fruits and vegetables to add lots of necessary nutrients to their diet. but the other is neat.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. they sometimes don't get all the calories they require. Peanut and almond butters are excellent sources of calories for kids. Very young children also need to eat more than three meals each day. So be generous with the snacks featuring grains. to sandwiches. cookies and other baked goods Vegetarian diets feature a lot of bulky. He loves reality television. and weighed slightly less than children raised on an omnivorous diet. she adores opera. which is calorie-dense and full of good fats.

As the popularity of vegetarianism increases. it isn't a choice designed to make your life unhappy or more complicated. It's understandable. but still disagree on how to eat. You can't control what your spouse eats . If your partner eats meat. . See if you can get them to eat soy hot dogs. Try to keep in mind that your choice to become vegetarian was a personal one. getting to work and raising children can sometimes make even the smallest difference seem enormous. Choose venues that offer both meat dishes and vegetarian options. No one likes to be told that they're "bad. and the day-to-day struggle of paying bills. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. If your partner is interested. and it has to be for them. veggie burgers and non-dairy cheese at home. to believe that your ideal partner will share all of your values.no two individuals are exactly alike. so do the number of "mixed marriages" between meat-eaters and non-meat eaters." particularly if they're simply eating the same diet as most of the other people they see every day. • Play an active role in shopping and preparing meals. • Never attack your spouse's point of view. too. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to find restaurants where you can eat together.but you can control how you behave towards them. Try to respect their decision. on convenience or on habit. Buy a few cookbooks and try new recipes to keep things interesting. You and your spouse may agree on a lot of things. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism.but don't lecture. closing the door to them making that step themselves in the future. • Try to get your partner to compromise on certain foods. • Be a positive role model. doing laundry. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. There are probably far more of those than there are issues on which you don't see eye-to-eye. when you're single and dating. The key to making it work is acceptance of each other's choices. Married couples figure out how to adapt to such differences. appealing meals so that your partner can see that the diet isn't boring. so that you can enjoy a fine meal together. the subject will come up naturally . whether it is based on ethical principles. Cook a variety of tasty. If you judge your spouse harshly for not joining you in your vegetarian journey. • Don't talk endlessly about your diet. But that's unrealistic .the other's happy to stay home every night with a good book. especially in public. you may be turning them off entirely.

asking that it's wrapped in such a way that you don't have to look at it. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you may find them ridiculing your food choices or even actively trying to sabotage you. and dedicate a special section of the refrigerator to meat storage. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. this is a huge issue. any more than it's theirs to turn you back into a meat-eater. however . Again. Even if they're supportive of your decision. Negotiate a menu plan that's acceptable to both of you. You may have to ask the others in your home to cook meat outside on a grill. DEFENDING YOUR CHOICE Being new to vegetarianism. Whether you live with a partner. it's more than likely that you're the only person in your household going meatless. there will still be people who think that your new lifestyle is a weird one. so only you can figure out the answers to these questions. If you can't stand to have meat around you at all. If they want to change. accept that your spouse may eat meat sometimes when they're not with you. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Eating together is one of the great pleasures of any relationship. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .• If you've agreed not to eat meat at home. that's great .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 .and not turning them off by lecturing them! Only you know the dynamic in your home.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. your parents.and if they're not supportive. you can't control what they eat. and nagging doesn't help. Although vegetarians aren't looked down upon today as much as in the past. One thing is certain. your children or roommates. .

Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try to find some good vegetarian recipes that you find convenient and enjoyable. A little compromise and understanding can go a long way. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. 2. 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. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Try to see the positive side of your partner's diet. 3. but it doesn't have to be. and prepare your own entrée on the other nights. Learning how to cook without meat can be a daunting task. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. even though many Israeli soldiers do not normally keep the kosher laws. while your spouse would be doing so if she/he ate meat. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason.If your 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. for example. Here are some great recipes for you to try. so that nobody's beliefs will be violated. you may simply want to negotiate who cooks what. here are some helpful tips to allow you to deal with your partner's choice: 1. You don't need to be an expert. . Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". It all comes down to what your needs are. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. If your partner has decided to go vegetarian and you don't embrace that choice. and the compromises you and your family are willing to make. 4. Try out a few of these yummy recipes. The vegetarian lifestyle will be most difficult for the non-vegetarian. and that you can share together. and when .) 5. (Vegetarian food is also available for Israeli vegetarian soldiers.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Consider. When family and friends begin to question your new meatless diet.

Bake in the preheated oven for 20 to 25 minutes. and place in an oiled baking dish. Meanwhile. husks removed • 1 large onion. divided • 2 (12 ounce) packages corn tortilla • 1 (15. toss diced potatoes together with cumin. Fry tortillas individually in a small amount of hot oil until soft. and ketchup. and roll up.5 ounce) can pinto beans. Set aside to cool. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. chili powder. In a bowl. puree with half of the cilantro until smooth. or until tender. coarsely chopped. chopped • 1 bunch fresh cilantro. 1/2 cheese. 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. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. salt.Potato and Bean Enchiladas • 1 pound potatoes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and spread remaining cheese over sauce. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Bake for 20 minutes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Fill tortillas with potato mixture. and 1/2 cilantro. Place seam side down in an oiled 9x13 inch baking dish. or until hot and bubbly. Once cooled. boil tomatillos and chopped onion in water to cover for 10 minutes. Spoon tomatillo sauce over enchiladas. Mix potatoes together with pinto beans.

and simmer for 20 minutes. Serve hot. egg. Sauté onions. and corn. Cook for about 8 minutes. and cook 4 minutes.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Stir in tomatoes. peeled and coarsely shredded 1 medium onion. red pepper. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Cover. and reserved potato starch. In a large bowl.pour off the water and save the remaining potato starch. Wrap the mixture in cheese cloth or paper towels. heat skillet over medium-high heat. kidney beans. place on skillet and flatten with a heat-proof spatula. combine the potato mixture. green onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. and squeeze out the excess liquid into another bowl. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. about 6 minutes. oregano. stirring occasionally. Potato Pancakes 4 medium baking potatoes. and garlic until tender. salt and pepper. press together about 2 tablespoons of the potato mixture with your hands. turning once. finely chopped • 1 egg. Stir in mushrooms. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Season with cumin. and basil. until brown on both sides. split . rinsed and drained • 1 cup cooked brown rice • 1 small onion. and reduce heat to medium. celery. For each pancake. mix the potatoes and onions. carrots. The starch from the potatoes will settle into the bottom of the bowl . chopped 1 egg. Stir in green pepper. Cook until vegetables are tender. coarsely shredded 4 green onions. Bring to a boil. lightly beaten • 6 tablespoons salsa. and chili powder.

Pinch together perforations to seal. thickness. sour cream mixture and slice of cheese on bun. combine sour cream and remaining salsa. Place a lettuce leaf. Tomato Cheese Melt • 1 onion bagel or English muffin. from the heat for 4-5 minutes or until cheese is bubbly. Cover each with remaining dough. In a small bowl. Bake in the preheated oven 10 to 12 minutes. 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 rectangles on a 9x13 inch baking sheet. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. 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). Sprinkle half of the Parmesan cheese over each tomato. Sprinkle each with 1/4 teaspoon oregano. Press the edges firmly with a fork to seal. Flatten to 1/2-in. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Moisten edges of rectangles with water. Broil 6 in. Top with a tomato slice. Place 2 slices mozzarella on each rectangle. burger. egg and 2 tablespoons salsa. onion. Unwind the roll dough. Add the rice. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . and separate into 4 rectangles. Top each with 2 teaspoons tomato paste.In a large bowl. mix well. sprinkle half of the cheddar cheese and cayenne pepper. mash beans with a fork. or until golden brown.

chopped • 3/4 cup dry white wine • 3 tablespoons butter. for 1 hour. chopped • 1 (8 ounce) can garbanzo beans. Place popcorn in a very large bowl. Stir heavy cream. stirring every 15 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. sliced • 1/4 pound zucchini. Remove from heat and stir in soda and vanilla. Pour in a thin stream over popcorn. tomatoes with liquid. Heat oil in a medium saucepan over medium heat. garlic. Boil without stirring 4 minutes. and bay leaf. until cheeses are melted and bubbly. Remove from oven and let cool completely before breaking into pieces. In a medium baking dish. zucchini.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and Romano cheese into the vegetable mixture. basil. In a medium saucepan over medium heat. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. garbanzo beans with liquid. and continue baking 30 minutes. and bake in the preheated oven 30 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . 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). wine. mix onion. and continue baking 10 minutes. stirring to coat. Bring to a boil. and saute onion until tender and lightly browned. Monterey Jack cheese. Stir in brown sugar. Uncover. Place in two large shallow baking dishes and bake in preheated oven. butter. corn syrup and salt. stirring constantly. melt butter. Cover. stir.

softened in water • 3 pounds fresh mushrooms. Stir in water. It works well when using a 3 millimeter slicing disk. in order for vinegar to evaporate. Stir in vinegar and cook for approximately 3 minutes. nutmeg. lightly beaten • 1/3 cup butter. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Let cook for 15 minutes. chopped • 3 cloves garlic. sliced • 3 pounds carrots. Add dried mushrooms along with the water they soaked in. Stir in capers and parsley. Sprinkle flour over onions and cook for 1 minute. vegetable base. pepper.• 3 pounds thinly sliced shallots • 3 small red onions. Cook for 15 minutes. fresh mushrooms and carrots. slice thinly and set aside. thyme and sliced artichokes and cook for 25 minutes. Using a extra-large stock pot sauté onions. season with salt and serve. mashed • 3/4 cup white sugar • 1 egg. 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. salt. garlic and shallots in olive oil and set on low. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. cayenne.

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. or line with muffin papers. softened • 1/4 cup butter. baking powder and salt. In a small bowl. After the dough has doubled in size turn it out onto a lightly floured surface. Roll up dough and cut into 12 rolls. Spoon batter into prepared muffin cups. 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking soda. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. egg and melted butter. In a large bowl. Place rolls in a lightly greased 9x13 inch baking pan. 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. In another bowl. beat together bananas. softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. mix together 1 1/2 cups flour. Roll dough into a 16x21 inch rectangle. Stir the banana mixture into the flour mixture just until moistened. Select dough cycle. mix together brown sugar. room temperature • 1/3 cup margarine. cover and let rest for 10 minutes. Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups. press Start. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Bake in preheated oven for 18 to 20 minutes. Cover and let rise until nearly . sugar.

doubled. Sauté this for another couple of minutes. Heat on Med until thick and bubbly. When they are good and soft. While rolls are baking. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. confectioners' sugar. crumbled tofu (don't use silken. use extra firm). 1/4 cup butter. about 15 minutes. Add more oil to the middle of the pan. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 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. mix in the peppers and onion and keep frying. Set aside. Bake rolls in preheated oven until golden brown. beat together cream cheese. preheat oven to 400 degrees F (200 degrees C). When it starts to get golden. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. When it looks like you could eat it. You can add some turmeric for color if you like. Add water and mix thoroughly. vanilla extract and salt. about 30 minutes.com/products/censura. move them to the sides of the pan and form an empty circle in the middle for your tofu. Stir Fry: Sauté onion and green pepper in oil. Meanwhile. then add your drained. Spread frosting on warm rolls before serving. Remove from heat and add mustard and margarine.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .

Meanwhile. just keep it till later). zucchini. Remove from heat and add mustard and margarine. cook chopped veggies (NOT spinach. Place a tortilla in pan and cover in enchilada sauce. salt and garlic powder. layer 1/2 cheese on bottom of lower crust. cumin. To make sauce. 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. cilantro and salsa to sauce. Add cooked veggies and coat them w/sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. drained 2 medium onions. chopped 1/4 cup chopped cilantro. Thaw pie shell and take 1/2 out of the tin. black). beans. Cook in microwave or oven till about 3/4 cooked. Spoon in filling. and close it up as best as you can w/ the torn top shell. till crust is brown and delicious cheese and juice oozes out. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add slowly either cornstarch or flour till slightly thickened. or just about anything. tarragon. You can add dairy free milk and use veggie bouillon cubes. Roll and push to one . chopped 1 can olives. Set aside 1/2 cup of cheese sauce in separate container. Add onion. pinto. Meanwhile. and lower heat. then add spinach on top. Add water and mix thoroughly. mushrooms. olives. nutritional yeast. heat broth in large kettle. Bake at 400 for about 45 min. Add rest of cheese on top of that. 1/2 cup salsa (optional) In medium-large saucepan.A variety of veggies such as green beans. add spices. Spoon in veggies and sauce. or whatever you like. combine flour. Heat on medium heat until bubbling and thick. Mix it up.

end of pan. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Remove from heat. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. and lemon juice. use your own judgment. until it is thoroughly heated. place over medium-high heat until hot. vegan cream cheese 2 Tbsp. Continue until all tortillas filled.. Cover and bake 15 min. Add parsley and garlic. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. simmer uncovered for 5 min. Place 3 lasagna noodles in bottom of 11x7 baking dish. stir well. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.. vegan cream cheese. keep warm. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. set aside. repeat process until all noodles are used up. sliced . Add herbed tofu. top with spaghetti sauce. herbed tofu 8 oz.. Uncover and bake an additional 20-30 min. Add olive oil to a large skillet. sauté for 1 minute. Bake at 350 until brown.. 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. 30-45 minutes. nutritional yeast at this step. at 375 degrees. just to make it a little bit more cheesy!). spread carrot mixture over top. Usually lasagna takes about 45 minutes to cook thoroughly. Stir in nutmeg (possibly you could add some about 1/4 C. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Add carrots and veggie broth.

salt and sugar. or black beans. preferably organic • 1 to 2 fresh jalapeño peppers. pink. TORTILLA CASSEROLE One 16-ounce can pinto. Add the onion and sauté over low heat until lightly browned. water. 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.• 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. Bake for 35 minutes. Reduce heat to low and simmer. covered. be careful not to burn. Heat the oil in a small skillet. 1 1/2-quart baking casserole. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . and add tomatoes. Remove from heat and stir in basil. about 20 minutes. In a mixing bowl. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Stir together thoroughly. wine. Pour the mixture into a lightly oiled. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. combine the onion with the rice and all the remaining ingredients. or until the top is golden brown and bubbly. Allow pan to cool. Just as the garlic begins to turn brown. Cook over medium-high heat and bring to a boil. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. seeded and minced. remove pan from heat.

and then add the baked tofu and . stirring constantly. heat the margarine or oil in a medium-sized saucepan. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack.) • 1 tablespoon light olive oil • 3 medium celery stalks.2 cups frozen corn kernels. thawed 2 scallions. then remove from the heat. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. then cut into squares to serve. according to package directions. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. 2-quart casserole dish and layer as follows: 4 tortillas. Repeat the layers. half of the bean mixture. Bring water to a boil in a large pot. etc. overlapping one another. spelt. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Add the noodles and cook until just tender. drain them. When the noodles are done. finely diced • 2 to 3 scallions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Mix thoroughly. Add the mushrooms and continue to sauté until the mushrooms are wilted. or until the cheese is bubbly. and then return them to the pot. Lightly oil a wide. Let stand for a minute or two. Pour in the sauce. Add the celery dice and sauté over medium heat for 3 to 4 minutes. In the meantime. cheddar. Combine the first 7 ingredients in a mixing bowl. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the cheese. Simmer gently until the sauce has thickened. Bake the casserole for 12 to 15 minutes. Slowly pour into the saucepan. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu.

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. warm the refried beans in a saucepan with a little water to loosen. 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. Allow to cool for 5 minutes. diced and sprinkled with vinaigrette . Top generously with wheat germ. Cook some quick brown rice according to package directions. Bake for 30 to 35 minutes. large shallow casserole dish. warmed or taco shells. TORTILLA FIESTA • Flour tortillas. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Place everything on the table. burrito. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. cooked with a vegetable bouillon cube. Transfer the mixture to an oiled. and then cut into squares to serve.or soft taco-size. black or green • Fresh mozzarella balls or very fresh tofu. soy yogurt. drained • Cured olives.scallions and season to taste with salt and pepper. or until the top is golden brown and beginning to get crusty.

Transfer the scooped-out potato to a mixing bowl and mash it coarsely. drain it and return it to the pot. the diced tomatoes). Heat as needed in the microwave or in a preheated 400-degree oven.• 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. Stuff the mixture back into the potato shells. or rice cream cheese . When cool enough to handle. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. soy. cut each in half lengthwise. prepare a platter or two of antipasto and slice the bread. • 4 large baking potatoes • 1/4 cup organic dairy. and serve. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. green part only. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Warm up as needed. leaving a sturdy shell. Stir in the pasta sauce (and if you've used dry pasta. While bringing a large pot of water to a boil and cooking the pasta. Pass around the Parmesan cheese for topping the pasta. Scoop out the inside of each potato half. When the pasta is done. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES.

BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . When cool enough to handle. or rice milk • 2 cups finely chopped broccoli florets. leaving a sturdy shell. Heat the oil in a medium skillet. Stir in the cream cheese. liquid and all. chopped • 8 ounces white or cremini mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. cover. Heat as needed in the microwave or in a preheated 400-degree oven. Heat as needed in the microwave or in a preheated 400-degree oven. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. and serve.• 1 tablespoon light olive oil • 1 large onion. Add the mushrooms. Add the remaining ingredients and stir well to combine. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the onion and sauté over medium heat until golden. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. cut each in half lengthwise. Scoop out the inside of each potato half. leaving a sturdy shell. about 1/4 inch thick all around. cut each in half lengthwise. and serve. When cool enough to handle. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. stirring occasionally. Combine the mushroom mixture. soy milk. Stuff the mixture back into the potato shells. with the mashed potato in the mixing bowl. Season with salt and pepper and stir well to combine. about 1/4 inch thick all around. Stuff the mixture back into the potato shells.

stirring often. Combine the mushrooms with the teriyaki mixture and stir together. Broil in the oven or a toaster oven for 4 minutes. Stir in the maple syrup. Broil until the mushrooms begin turning dark and are touched by charred spots. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). slightly overlapping circles. or a combination) Preheat broiler (unless using a toaster oven). Remove from the broiler and transfer to a serving container. about 4 to 5 minutes. 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 to taste • One 9-inch graham cracker crust • 2 medium bananas. Cook over medium-low heat. Puree the tofu in a food processor or blender until completely smooth. Wipe the mushrooms clean. or brown rice syrup • 16 ounces fresh organic mushrooms. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. cover the top of the pie with thin banana slices arranged in concentric. Transfer to a small saucepan and add the chocolate chips. Allow to cool completely. Just before serving. oyster. remove and discard the stems. thinly sliced Preheat the oven to 350 degrees.• 1 tablespoon honey. Arrange in a shallow foil-lined pan and pour any excess marinade over them.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. baby bella. then refrigerate for at least an hour. If using shiitakes. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. preferably two. then cut into wedges to serve. maple syrup. cremini. or until the top of the pudding feels fairly firm to the touch. until the chocolate chips have melted. any variety (portabello. Combine the first 4 ingredients in a mixing bowl and stir together. and stir.

Combine the applesauce. rice milk. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Stir in the chocolate chips and optional peanuts. Stir in the chocolate chips and optional walnuts. 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. and peanut butter in another bowl and whisk together until smooth. or until the bottoms are just lightly browned. Let stand for a minute or two. optional Preheat the oven to 350 degrees. Allow to cool to room temperature or just warm. then cut into squares or wedges to serve. sugar. . then carefully remove with a spatula to plates to cool. then use a whisk until the mixture is smooth. and a knife inserted into the center comes out with chocolate. baking powder. Combine the flour. Bake for 25 to 30 minutes or until golden on top. preferably cane juice sweetened • 1/2 cup chopped walnuts.• 1/2 cup natural style peanut butter. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. and salt in a mixing bowl and stir together. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Bake for 10 to 12 minutes. Pour into a lightly oiled 9-inch round or square cake pan. 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. Stir together until the wet and dry ingredients are completely mixed. optional Preheat the oven to 350 degrees. Pour into the flour mixture and stir together until fairly well blended. Make a well in the center of the dry ingredients and add the applesauce and oil.

12 servings. Mix until the dough just holds together. a mixer or your fingers until the mixture is crumbly. Bake it in a preheated 350°F oven for 10 minutes. and add the water. Stir the sliced asparagus. Pat the dough into a 10 or 11-inch removable-bottom tart pan. on the diagonal. Pour the filling into the crust. Prick it all over with a fork. combine the flour and salt. Bake the tart in a preheated 350°F oven for about 30 minutes. egg yolk and vinegar. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. or until it's set. the tougher your crust will be. Remove it from the oven. and let cool. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. mixing quickly and lightly with a pastry knife. oregano and thyme. and salt and pepper into the egg mixture. the more water you use. beat together the eggs and milk. Make a well in the center of the pastry.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. into 3/4-inch pieces. Baked Ravioli . adding an additional tablespoon of water only if necessary. and cool to lukewarm before removing the bottom. Filling: In a medium-sized bowl. Yield 1 tart. or to taste Crust: In a medium sized bowl. Remove the tart from the oven. Slice six of the asparagus stalks. mushrooms. then stir in the cheese. Cut in the butter and shortening.

Serve with a crisp salad. In a large saucepan over a medium heat stir place in the olive oil. Cover and cook for 10 minutes. Bring to a boil. hot and golden. sugar and salt in to the saucepan with the vegetables. sugar • 1/2 tsp. In a baking pan place in some of the tomato sauce to cover the bottom. until tender. Place tomatoes in a blender and puree. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Place the cooked ravioli in the pan and top with the rest of the sauce. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. can Italian peeled tomatoes • 1 tsp. 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. Slightly undercook them. parsley.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. package of frozen ravioli • 8 oz. The cheese should be bubbly. Fry each piece in oil until brown . Cook the ravioli as described on the package. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Add the tomatoes. pepper and garlic together. celery carrot and onion. celery onion and carrot. whole mozzarella cheese-2 cups shredded. Lower the flame and simmer for 20 minutes. Chop eggplant. cheese. salt • 13 oz. eggplant.

about 6 to 7 minutes. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. Add garlic and onions and cook. until softened. mix well. Keep going till run out. crushed and minced • 1 large onion. . Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. minced • 1 Plum tomatoes. shallots and tomatoes to pan and cook until reduced to 1/2 cup.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Cover and cook for 10 minutes. zucchini. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. coarsely chopped • 4 large tomatoes. or until eggplant is tender but not too soft. coarsely chopped. about 2 min. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Drain on paper towel and then place them in a baking pan with sauce on the bottom. and herbs. Cover and cook over low heat about 15 minutes. heat olive oil over medium heat. Add peppers. cubed • 2 green bell peppers. Add eggplant. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 8-10 min. Add 3/4 cup of the cream and boil until slightly thickened. Add tomatoes. stir until coated with oil. Take remaining 1/4 cup cream and toss with pasta. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. stirring occasionally to keep vegetables from sticking. stirring often.on both sides. quartered and thinly sliced • 1 small eggplant. or 2 cans (14. stir to combine.

etc. cottage cheese 4 eggs 6 tbsp. Season the tomatoes for taste (salt. . Let it cool down. Boil pasta until al dente. Mozzarella. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. pepper 2 tsp. Let it cool. frozen chopped spinach 1/2 lb. pkg.) Place tomatoes on baking tray. flour 1/2 tsp salt 1/2 tsp. pepper. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Bake tomatoes for 45 minutes until wrinkled & shrunken. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Cut each tomato in fours. butter Preheat oven to 350 degrees. Combine oil & lemon juice (for salad dressing.Rigatoni With Tomatoes. crumbles 1 pt. Feta Cheese. 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.

heat oven to 400. Then combine the two mixtures into one bowl and stir well. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Thread onto metal or soaked bamboo skewers. rinse with cold water and let drain. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Let sit for one half hour. Fill each manicotti with mixture. Place filled manicotti over sauce. Pour remaining sauce over manicotti. marjoram. In medium bowl combine all filling ingredients and mix well. sprinkle evenly with cheese. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Meanwhile. Grill or broil until colour shows on vegetables. pepper. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. stick a knife or toothpick into the center of the pie.In another bowl mix together salt. To tell if it is done. Bake an additional 5-8 min or until cheese is melted. Serve with Italian bread or garlic bread sticks . Let the pie cool for a few minutes.) • 2 tsp garlic. Uncover. the pie is ready. If it comes out clean. about 10-15 minutes. etc. Bake the pie for one hour. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. flour and eggs. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Drain. Make sure you spread it evenly. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness.

until vegetables are crisp-tender. celery. thin strips . water chestnuts. mustard. combine ingredients. about 5 minutes. vegetable stock. peeled & grated • 1 medium carrot. Serve over rice. shiitake mushroom caps thinly sliced • 1 med. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. chopped • 8 oz. Pour about 1/2 cup batter on hot griddle. or until they begin to soften. Add soy sauce. grated • 1/4 C onion. Continue cooking. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. cook onion and garlic in oil for 3 minutes. bell pepper. red bell pepper cut in short. lightly coated with non-stick cooking spray. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. sliced diagonally • 2 c baby bok choy. Fry 2-3 minutes on each side or until golden brown. mix well. and mushrooms. 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. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. stirring frequently. bok choy. chopped • 1 red bell pepper.

Drain and rinse in cold water. Place a wok over medium-high heat. Serve hot. stirring occasionally. Stir-fry 1 minute. Stir briefly. add to skillet with vegetables. red pepper. When it begins to smoke. if desired. cook 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. cook 3 minutes. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. stirring frequently. Add the carrot and boil 1 minute. in 1/2" cubes 1 red bell pepper. Meanwhile. Bring 1 quart of water to a boil in a small saucepan. about 5 minutes. Mix to blend well and set aside. 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. and peas. and vinegar. celery. simmer until vegetables are crisp-tender. Place a small skillet over medium heat. Add sesame oil. Pour in the sauce and cook until the rice is heated through. Drain again and reserve. lightly beaten 1 carrot. . Add mushrooms. 3 to 5 minutes. bell pepper and bok choy. When it begins to smoke. add the remaining 1/4 cup of peanut oil and the garlic. Stir until the eggs are firm but moist. Drain noodles. 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. cook 30 seconds. add 2 tablespoons of peanut oil and the lightly beaten eggs. heat oil in large deep skillet or wok over medium heat. tossing well. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add tamari or soy sauce. Add broth and sugar snap peas. stirring occasionally. Add the carrots. Sprinkle with peanutes or cashews. Stir in the rice and stir-fry 1 minute. Add ginger and garlic. Set aside.

red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. egg product. Mix rice. leaving the skins on. drain them and move the potatoes to a mixing bowl. After the potatoes are tender. cook the potatoes in boiling water until tender. This dish will keep well in the fridge for up to a week. They are done when you can easily stick them with a fork. 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.Potato Salad • 2 lbs med. 1/2 cup of the picante sauce and 1/2 cup of the cheese. and rosemary. with nonstick cooking spray. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Next. crumbled feta cheese • 1 sweet red bell pepper. 8x8x2 inches. press in bottom of baking dish. Spray square baking dish. mix the oil. pkg. spoon over rice mixture. Do not overcook! While the potatoes are being cooked. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. seeded • 1/2 c chopped green onions • 1/2 c black olives. Mix beans and remaining 1 cup picante sauce. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. oregano. Let stand 5 minutes before serving. let the salad stand for at least thirty minutes before serving. 6 servings Spinach Stuffed Tomatoes 10 oz. vinegar. drained 1/4 tsp chili powder Heat oven to 350 degrees. Sprinkle with remaining 1/2 cup cheese and the chili powder. After all of the ingredients have been thoroughly (yet gently!) mixed. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese .

Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Put in large bowl. soy sauce. green onion and red pepper. onion. Chop pulp finely and add to spinach. In another large bowl mix cabbage. Let stand for 20 minutes. Add 1/2 cup mozzarella cheese. cilantro and sesame seeds in a large bowl. Let stand 5 minutes. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Toss the cabbage mixture with the vinaigrette. Discard seeds. shredded • 2 Asian pears. Slice and hollow out centers of tomatoes. 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. Preheat oven to 350 degrees. This salad goes well with grilled meats and fish. Asian Slaw • 1 head of Napa Cabbage. Sprinkle with remaining mozzarella and parsley. Invert tomatoes shells on paper towels to drain. Serve salad in a large bowl. salt & pepper to spinach mixture and blend well. parmesan. drain well and squeeze dry. carrot. garnish with chopped green onion and toasted sesame seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through.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. sugar. Asian pears. Spoon evenly into tomato shells.

Add chopped white part of green onion. Simmer tomatoes with the two cheeses for three minutes. garlic. (The alcohol burns off but makes tomatoes "come alive". Rapidly add vodka. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. and pepper. heavy cream. Simmer for 2 minutes. then add 1 cup of heavy cream and simmer for one minute. salt. Bake at 350 degrees 5060 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. 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. . Add red pepper flakes. Cook on low heat for 30 minutes. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. Pour into greased 9x13" pan. Add parmesan cheese at the end of cook time.

top with parmesan then cheddar cheeses. .Mix completely with the sauce and serve immediately. pour carefully over cheeses. milk. quartered and sliced • 2 cans of 15 oz. Combine eggs. Zucchini Soup • 4 medium zucchini. chopped • 1 tsp. Vermont Cheddar Pie • 2-3 cups diced. Sprinkle with seasoned salt and garlic powder. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. vegetable broth • 2 onions. 8 oz. salt-free lemon/herb seasoning • 1/2 tsp. Bake at 350 for 1 hour. white pepper • Dill weed to taste • 2 pkgs. press into pie plate as crust. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle parsley flakes in a larger circle around the onions. sprinkle paprika in a larger circle around parsley flake circle. Carefully put a layer of spinach and crumbled feta cheese into the crust. Garnish pie: make a small circle of 1/4 cup onions in center of pie. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Combine potatoes and 1/4 cup onions.

Add to a large pot and cover beans with water until water is two inches above bean line. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Blend the cream cheese in blender until smooth. a portion at a time. Chill over night or until very cold. Add season salt and continue to simmer this combined mixture for another hour. chicken broth. Bring to a rolling boil. chopped green onions and rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. until smooth. or until beans are very soft and a red gravy is produced. white rice.In a saucepan. onions. After beans have been cooking for approximately 2 hours. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Serve hot over warm. Add all other ingredients. pepper and dill weed to taste. except seasoning meat. 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. Garnish with chopped chives or fresh flowers. approximately 20 to 30 minutes. then cover and reduce to a low heat and simmer. Cook for approximately one more hour. add zucchini. Now add chopped green onions and additional season salt if desired. Then blend in zucchini mixture. Cook mixture until soft. add remaining liquid.

Losing fat safely takes time and patience. with the calories distributed over all the daily meals including snacks. Be creative and use your imagination. many more recipes out there for vegetarians. as a result. In response. it helps the body maintain its useful muscle mass. This ensures an adequate consumption of necessary vitamins and minerals. In other words. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. There is no quick and easy way to improve body composition. Dieting alone can cause the body to believe it is being starved. Athletes must consume a minimum number of calories from all the major food groups. not fat. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. it tries to conserve its fat reserves by slowing down its metabolic rate and. .• 2 tbsp powdered sugar Mix all ingredients together very well. A combination of exercise and diet is the best way to lose unwanted body fat. and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria.200 calories.500. 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. it loses fat at a slower rate. lightly oiled. There are many. This is just a start for you. since weight lost through these practices is mostly water and lean muscle tissue. This can negatively affect his physical fitness. final mixture will be a little lumpy. Prepare a medium-hot skillet. one should eat less and exercise more. women require at least 1. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Not only does exercise burn calories.

Aerobic exercise is best for burning fat. and jumping rope. Because there are 3. he needs to run or walk 35 miles if pure fat were being burned. is the best type of activity for burning fat. a mixture of both fats and carbohydrates is used. and rowing. bicycling. good health. fat. For an average-sized person. bicycling. walking. This section gives basic nutritional guidance for enhancing physical performance. Diet In addition to exercise. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. walking. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. exercise to music. In reality. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. if any. In addition. such as sprinting or lifting heavy weights. As a result. fat is seldom the only source of energy used during aerobic exercise.Fat can only be burned during exercise if oxygen is used. Instead. rowing. proper nutrition plays a major role in attaining and maintaining total fitness. To be properly nourished. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. athletes should regularly eat a wide variety of foods fro-m the major food groups. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Aerobic exercises include jogging. cross-country skiing. stair climbing. A good diet alone. Anaerobic activities. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. and mental alertness. however. Good nutrition is not complicated for those who understand these dietary guidelines. swimming. Exercise alone is not the best way to lose body fat. especially in large amounts. which uses lots of oxygen. examples include jogging. Aerobic exercise. will not make up for poor health and exercise habits. swimming. burn little. most people would need to run or walk over 50 miles to burn one pound of fat. running or walking one mile burns about 100 calories. crosscountry skiing.500 calories in one pound of fat.selecting a variety of foods from within .

balanced. the state of energy balance (positive.079 cal.034 calories per pound per minute. results from the clogging of blood vessels in the heart. while participating in archery. they should eat three meals a day./min. when the number of calories used equals the number of calories consumed. 14 if somewhat active. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a 150-pound person would burn 5. as shown in Figure 6-4.079 cal./lb. has been associated with high levels of blood cholesterol. progressive disease. and 15 if moderately active. as shown in Figure 6-3. CAD. that is. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. By comparing caloric intake with caloric expenditure. intensities. x 0. 150-pound male will burn 11. x 0. To estimate the number of calories you use in normal daily activity.1 calories per minute (150 lbs. = 11. and durations. a person running at 6 miles per hour (MPH) will burn 0. A high intake of fats. You will need still more calories if you are more than moderately active. The result is a rough estimate of the number of calories you need to maintain your present body weight. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Avoiding an excessive intake of fats is an important fundamental of nutrition.034 calories/minute/lb.each group. a slow. The blood cholesterol level in most Americans is too high.1 calories/ minute) or about 305 calories/hour. multiply your body weight by 13 if you are sedentary. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Good dietary habits help reduce the likelihood of developing CAD. Similarly.85) or about 710 calories in one hour. = 5./min. Keeping a daily record of all foods eaten and physical activity done is also helpful. a person will burn 0. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. For example.85 calories/minute (150 lbs. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. . especially saturated fats and cholesterol. and a typical. Weight is maintained as long as the body is in energy balance. or negative) can be determined. Another dietary guideline is to consume enough calories to meet one's energy needs./lb. Thus. A well balanced diet provides all the nutrients needed to keep one healthy.

and possibly injury. can result. and training sport. in the form of glycogen (a complex sugar). especially when training in the heat. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Finally. the chief fuel burned is carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Water is an essential nutrient that is critical to optimal physical performance. up to 60 minutes before exercising. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Very intense activities use more carbohydrates. such as candy. whole wheat bread. depending on body size. Repetitive. Cool. It is also important to avoid simple sugars. Foods rich in complex carbohydrates (for example. In addition. Individual caloric requirements vary. are the primary fuel source for muscles during short-term. high-intensity activities. pasta. plain water is the best drink to use to replace the fluid lost as sweat. age. it is important to eat foods every day that are rich in complex carbohydrates. Sweat consists primarily of water with small quantities of minerals like sodium. Examples include weight training and the APFT sit-up and push-up events. The evaporation of sweat helps cool the body during exercise. the contribution from fat gradually increases. but to no more than 10 percent of our total calories. potatoes) are the best sources of energy for active athletes. Concerns for Optimal Physical Performance Carbohydrates. high-intensity activities. sex. It plays an important role in maintaining normal body temperature. because they can lead to low blood sugar levels during exercise. The body uses fat to help provide energy for extended activities such as a one-hour run. 'but as the duration increases. Athletes . rice. Initially. The current national average is 38 percent. At least 50 percent of the calories in the diet should come from carbohydrates. As a result. we should reduce our daily cholesterol intake to 300 milligrams or less. Athletes often fail to drink enough water. Carbohydrates are the primary fuel source for muscles during shortterm. water lost through sweating must be replaced or poor performance. We should increase our intake of polyunsaturated fat.

During prolonged periods of exercise (1. Weight lifters. The primary functions of protein are to build and repair body tissue and to form enzymes. if any. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. these drinks should be used with caution during intense endurance training and other similar activities. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.5+ hours) at intensities over 50 percent of heart rate reserve. . can lead to abdominal cramps. 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. Protein is believed to contribute little. and diarrhea. who have a high proportion of lean body mass. to the total energy requirement of heavy resistance exercises. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. are helpful under certain circumstances. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.8 grams per kilogram of body weight. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. On the other hand. these beverages can provide a source of carbohydrate for working muscles. Cholesterol is a fatlike waxy substance and is produced by the liver.5 grams per kilogram of body weight per day).0 to 1. Although cholesterol has purposes and is important to overall health and body function. during. it is necessary to first understand what cholesterol is. Many people believe that body builders need large quantities of protein to promote better muscle growth. During periods of intense aerobic training. Sports drinks. Therefore. one's need for protein might be somewhat higher (for example. During intense training. nausea. as do regular soda pops and most fruit juices. This can improve endurance.should drink water before. The recommended dietary allowance of protein for adults is 0. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. 1. and after exercise to prevent dehydration and help enhance performance. drinks that exceed levels of 10 percent carbohydrate. too much cholesterol in the body has damaging effects.

and produces bile acids which are proven to aid in the digestion of fat. The two main types of lipoproteins are: High Density Lipoproteins (HDL. As we progress with "30 days to lower cholesterol" you will learn healthy. 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. You want to ensure that your levels of this cholesterol remain . and grains you can maintain optimal health as they do not contain cholesterol. This is known as "good" cholesterol. which is another form of fat. meat and eggs your cholesterol elevates. In fact. educate and provide healthful options. produces hormones such as estrogen and testosterone. though. The purpose of this ebook is to inform. In fact. the levels build up and cause damage by clogging your arteries. cholesterol cannot be dissolved in the blood. Instead.Cholesterol forms every cell within the body. there are several different body functions and several different substances that make up our understanding of "cholesterol. This is done simply from reducing cholesterol by 1%.) HDL transports cholesterol from cells back to the liver. With too much cholesterol in the body. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. When you eat saturated foods such as dairy." As with some fats. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. When the cholesterol level is appropriate. HDL is either reused or converts to bile acids and disposed. This puts you at serious risk for disease such as heart and stroke. alternative ways to manage your cholesterol without having to rely on medications. High cholesterol can be avoided! With a nutritious diet. Lipoproteins equip the cholesterol to move around the body. vegetables. it plays a life-giving role in many functions of the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. When cholesterol is at a good level it works to build and repair cells. molecules called lipoproteins carry cholesterol to and from cells. On the other hand when you eat foods such as fruits.

In addition.even when other cholesterol levels are normal .high for optimum heart health. . Low Density Lipoproteins (LDL. family history of heart disease. when we speak of having "cholesterol levels" we mean more than one number. Obviously.may lead to heart problems. and diabetes mellitus. Understanding the Causes of High Cholesterol Besides diet. and aids to remove LDL from your artery walls. For some. Eating fast foods and convenience foods results in eating too many fats and salts. Other factors involved in this risk are age. since having too low levels of HDL . we are setting ourselves up for problems. some people require a very aggressive approach which includes cholesterol lowing medication. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. gender and the heritage of the individual. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. other causes of high cholesterol are lifestyle. smoking." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. which can raise our bad cholesterol levels. We will address this issue as we progress in "30 days to lowering cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. 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. The results on his cholesterol and body health in just 30 days are truly frightening. gender. consider renting the documentary movie "Supersize Me.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. To maintain optimum health. HDL consists of more protein than triglycerides or cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke. Due to heart risk factors besides diet. If you want to see a graphic representation of this. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol.

Buy cooking oils that are unsaturated. Women generally have a lower level than men from age 50 to 55. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. The Dorsal Aorta or the main artery branches out into many smaller arteries. Diet: An important consideration in eating is choosing lower fat. Use low fat cooking sprays to replace heavy oils whenever possible. work harder and start earlier in adopting a healthy lifestyle and eating plan.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Age and Gender: Cholesterol levels increase with age. 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. including walking. each day will lower cholesterol. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Too much cholesterol in the blood . Your Arteries and Cholesterol The job of your arteries is to pump blood. Just 20 minutes of aerobic exercise. It is never too late to start on this path. the cholesterol level starts to increase. While there is not much that you can do about your age. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Exercise does not have to be a large time or money commitment. High levels of bad cholesterol may even prevent arteries . Once a woman starts menopause. If you have a family history of heart disease and high cholesterol levels.prevents arteries from working their best. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive.especially bad cholesterol . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

can increase your chances of heart disease or stroke. smooth interior.from functioning at all. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Consider: Heart disease is one of the leading killers in North America. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. It helps pump the body's blood. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Your heart becomes starved of required blood. Even having "borderline" cholesterol levels . The main cause behind heart disease is this thickening of the fatty deposits in the arteries. If this happens often enough you can suffer a heart attack or a stroke. heart attacks. eating a better diet and getting exercise can help keep you healthy. As the heart beats. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. The heart relaxes and produces enough force to push the blood through. the arteries expand and are filled with blood. No matter what your current health. and strokes. it is critical then that we keep arteries free of bad cholesterol for optimal health. Each are made up of epithelial cells. The inner layer is smooth and allows the blood to flow easily. 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 . since cholesterol can actually lead to blockages in your arteries. The middle layer is elastic and very strong. For this reason. This means that if you want to prevent heart disease. In a healthy person. Arteries are constructed of a tough exterior and a soft. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. you need to keep your cholesterol levels in a healthy range.or bad cholesterol levels that are elevated but not considered "very bad" .

Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. try to lower your saturated fat intake as far as possible. Sea salt is a better option. Being overweight can contribute to cholesterol and to heart ailments. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. 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. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality.Eating is one of the things that can affect your cholesterol level a great deal. . but reducing your intake of all salts is the better choice. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. The effects over all will be immediate. if you have elevated levels of high cholesterol. Consume less than 200 milligrams of dietary cholesterol each day. In fact. this sort of diet will also make you feel generally healthier and more energetic as well. Limit your sodium intake to 2400 milligrams a day. you can take steps to regain your health by following a low cholesterol and low fat diet. Receive 25_35% or less of your day's total calories from fat. or follow the limits for dietary cholesterol that your doctor sets for you. Again. If you need assistance seek out a nutritionist or dietician. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. especially if you have very high cholesterol. As an added benefit. If you have too high cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living.

and especially processed meats such as deli meats. salad dressing and sauces. rye. including select cuts of meat. salami and fatty red meats All foods that are fried. dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. Limit and eat only in moderation if at all: Highly processed foods. High cholesterol foods include: Organ meats (this includes liver. These foods include: Oats. bologna. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. hot dogs. eggs and nuts each week. fish. poultry. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed.Refuse foods made with harmful trans fats such as margarine. . 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. • Enjoy foods high in soluble fiber. You can keep the skin on to seal in the juices so long as you remove the skin before eating. which can wreak havoc on your heart health. sausages.

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. To put it simply. As an added bonus. white meat. In fact. not poached. but some fruits and vegetables have been linked to lowering cholesterol in patients. If you have always felt deprived while following low-fat diets in the past. vegetables. 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. fish. While you do not want to overeat. you can avoid this in the future simply by eating more fresh fruits and vegetables. Increasing your intake of fresh (not canned. and grains are healthier . Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Select fish such as cod that has less saturated fat than even chicken or other meats. chicken.When selecting meat. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Consider all the vegetables you may not have tried yet (please note that this list is not . and cuts that have less white "marbleized" texture.not to mention the higher rates of obesity . With vegetables and fruits. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. you do not have to worry as much about eating too many fruits and vegetables. choose leaner cuts. When most of us think of "veggies" we think only of a few. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .and have lower cholesterol levels as a whole. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. those nations that eat more fruits.

from black beans. navy beans. not just the seeds. borlotti beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . lima beans to azuki beans. many which you likely have not tried before. green beans. soy beans. there are many delicious brands of peas. These may include snow peas. sugar snap peas. mung beans.there are too many vegetables to list here . 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.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. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.complete . and many others) Bean sprouts Lentils Peas (again. green peas. broad beans. runner beans. kidney beans. red beans.

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. some quite rare. Liberty. yellow and red peppers. There are many types of mushrooms. from butternut to acorn to pumpkins and gourds. Mantet. Blushing Golden. Empire. Fuji. Try the following varieties: Akane. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Kandil Sinap. 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. and others. Centennial Crab. 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. Jonagold. you will be stunned by the range of lettuces out there. Mutsu. Arlet. Gala. Empress. Braeburn. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mcintosh. Honey Crisp. not just their size. from the common to the exotic. . orange. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. red potatoes.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Cortland. it is a fungus. Chieftain.

many kinds. Bartlett. Baby Bananas. wineberries. Virginia Gold. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Stanley Prune_Plum. gooseberries. Yataka. Unize Plum. Canary. Red Haven. and sweet cherries such as Black Russians. Red Secor. Apple Bananas.Northern Spy. Baking Bananas. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Wilson Juicy. there are dewberries. Red Astrachan. Russet. loganberries. nannyberries. Starking Delicious Plum. Monmorency cherries. and Sensation Dwarf Peach. bearberries. boysenberries. Hedelfingers. barberries. Beirschmidt. Opal. Yellow Transparent. cranberries. elderberries. Patricia. lingonberries. among others) Pears (including Asian pears. Dietz. Red bananas. and others) Persimmons Pineapples Plums (including Mt. Honeydew. Empress Prune_Plum. currants. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. huckleberries. and others) Berries (besides the usual strawberries and raspberries. bilberries. crowberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and others) Cherries (from sour cherries. sea grapes. Reliance. Chinooks. blueberries. Cassava. Canteloupe. Watermelon. Lapins. cloudberries. Starr. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Royal Plum.

of course. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. you will naturally choose foods that are good for you and for your heart.it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh 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. Cooking and Cholesterol If you want to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. In fact. Your taste buds and your cholesterol level will thank you for it. Look back over the list of fruits and vegetables . Realize that these lists of fruits and vegetables is far from complete . If you want to lower your cholesterol over the next 30 days. avoid all fast-food.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. and sugar. Read about new varieties of fruits and vegetables and try them as well. Convenience foods. . convenience. The fact is. The secret to low-fat eating is to make eating the right foods as attractive as possible. and prepackaged meals. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. most of us have tried only a small fraction of the fruits and vegetables that are out there. 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.treat it like a checklist of the food adventures you could have with food. you will want to cook your own meals more often. use this list of fruits and vegetables. every week. salt. When you have many types of healthy and delicious foods to choose from. find a variety of fresh fruits and vegetables you have not tried and try them. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Print the list and circle all the fruits and vegetables you have not tried. Over the next 30 days.

you can easily create a salad that is enticing. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. cucumbers. Not only is this healthier for you. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. and Indian recipes. even if you are lost in the kitchen. zucchini.no matter how harried your schedule: If you are very busy and tired at the end of a long day. use only a pinch of the best sea salt you are able to buy. Japanese. Don't overlook cookbooks that feature Chinese. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Wrap some veggies in a tortilla. Use these to add flavor to your cooking rather than relying on salt. Simply chop up some favorite salad greens (mescalin mix. There are many recipe books at your local library . low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Cooking to lower your cholesterol is not very hard. 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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. herbs) and garnish with a few nuts. and drizzle the salad with olive oil and lemon juice. Raw food. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Use good olive oil instead of butter. You can also create a very low fat salad dressing by combining half an avocado with some herbs . If you have recipes you cannot part with. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Buy some fresh herbs.the very freshest you can. switch ingredients to healthier alternatives. If you must use salt. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. tomatoes. Choose fresh ingredients . carrots.This isn't hard to do. Vegan. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. 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. cut more veggies into a salad.

and lemon juice. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. All can be made into delicious and heart-friendly meals in minutes. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. If you do want to add meat to your salad. and lemons can make a beautiful and attractive salad that is very low fat. Experiment with different fruit combinations to find different tastes. If you are using apples or other fruits that tend to "brown" in your salad. bacon bits. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Fruit Salads: Chopping up some of your favorite fruits. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Combine until blended. Simply cook the pasta in a pot. berries. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This makes an excellent and very healthy snack. You can make similar meals with rice or even low-fat tofu. but some combination of this recipe can give you a tasty meal with less fat. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Many prepared pasta dishes use plenty of salt or cream-based sauces. eggs. whole milk products such as chesses. Avoid highly processed deli and sandwich meats. Avoid croutons. Pastas: There are a number of pastas available. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Add the pasta and toss until the vegetables are the desired consistency. This can be a very tasty combination and is still quite healthy for you. opt for skinless poultry. 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. Instead. Shred your favorite vegetables or cut them into very small pieces. Instead of fats or mayonnaise on your sandwiches . Sandwiches: Sandwiches are quite easy to make. It can also be a great quick breakfast on days when you are in a rush. . and other high-fat foods in your salads.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. If you are craving desserts.

Lean meat dishes: When you have chosen your lean cuts of meat. 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. Choose only lean meats. and poultry rather than red meats. wafers. calories. puddings made with low-fat milk that make lower-fat alternatives. calories. If this does not work. Also. At many fish shops. and sugars.simply place the fish on the cedar. occasionally eating low-fat desserts and snacks such as angel food cake. skim. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . fish. you can make these foods even healthier by reducing the amount of fat you use in preparing them. fig and fruit bars. cover with lemon juice and possibly herbs and grill or bake until done. plenty of calories and some fats. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. and cholesterol . sodium.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. Jello. animal or graham crackers. fat. Enjoy white meats. polyunsaturated. fruit sherbert. you can get planks of cedar that are perfect for baking or grilling fish . these products still do often contain sodium. try to stave off the craving with fresh fruit. take care to read the labels on these snacks and choose the brands with the least sugar. though.many are very high in sodium. If you absolutely crave a dessert or snack. and hydrogenated fats). However. For example. Consume fat free. 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. low-fat yogurt. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and salt that you can. so overindulging in these will certainly not allow you to keep your heart healthy.

If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. simply because salads and vegetables are advertised a lot less. though. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Traditionally. Today. you may nit get the same strong images in your head. However. juicy burger with all the toppings.a large. they were for less-than.Choose fresh rather than processed. Odds are. When you think of a salad. less than healthy foods have needed advertising. If you cannot find fresh produce out of season. try frozen foods that have no sauces or other ingredients added.and likely this has been the doing of advertisers.even when those foods are processed and contribute directly to higher cholesterol. When you picture a hamburger. most of us have been taught which foods are healthy and low in fat and which are less than good for us. you likely picture the hamburger you see in advertisements . especially if we have followed less than ideal eating and life patterns for some time. Think of the last ten food advertisements you have seen. spiced. but you have also learned to associate certain foods with certain ideas and ideals . Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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 . You learned to like some foods as a child. It sounds crazy. there is a huge market for convenience and "junk" . we don't always do what is right. 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. adopting a very low-fat diet and healthier lifestyle is often challenging. Face it. pickled or tinned foods. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. prepared. because they were not needed.healthy processed foods.

junk foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . 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. This is no mistake. There is no reason why your heart health should suffer because some advertiser is good at their job.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. compare the amount of shelf space given to convenience foods. avoid the television for a while and watch your cravings for fatty foods decrease. 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. Is it any wonder that restaurant meals . Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage.foods.they add ambience to make the meals more attractive and appealing. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. they are placed at eye level. Take a look at those high-fat and cholesterol-high foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. so that customers are more likely to walk away feeling happy and satisfied with their meal. Figure out where you see advertisements for foods and then avoid those ads. though. sugary foods. much as restaurants do.even those that are fatty and terrible for your cholesterol . Often. After all. Also avoid radio ads and restaurant advertisements in magazines and newspapers. but many times these foods are less than great for your cholesterol level. 2) Make good-for-you foods appealing. and sodas to the amount of space given to the produce section. and lower your cholesterol over the next 30 days as well. Advertisers are trying to make their products appealing. In too many grocery stores. Add some music or candles to your dinner. Advertisers do an incredible job at making foods attractive. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. If this describes you. Most people see the majority of food advertisements on television. they come in brightly designed packages that grab the eye. When you visit your local grocery store. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. . Odds are. In fact.

Advertising works by staying with you." This is not likely to make you crave these foods especially since you are always hearing great adjectives .For the next 30 days. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. and disgusting. . congealed.when buying food that is good for you. As soon as you are aware that you are craving the foods. use a little negative advertising. If you find that you crave convenience foods. Whenever you find yourself craving foods that are high in fat or sodium. 4) Use a little negative advertising. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. try to find ways to make these foods less appealing. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. 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. fast foods. You can use the same technique to make good-for-you low-fat foods seem appealing. For example. you will find it much easier to stick to a low-fat diet . Ask your friends and family for their dining-out horror stories. cold.without feeling cheated or deprived. recall the times you have had terrible fast food or convenience food meals. imagine them in the worst possible light . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.such as "delicious" and "juicy" described about fatty foods. and look up stories about the disgusting things people have found in the fast foods and convenience foods.as mushy. 3) Describe foods in a way that makes them appealing to you. This will make bad-for-your heart foods seem far less attractive. and other foods you are trying to avoid during the next 30 days. 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. greasy.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. watch out for negative words. Try to do the same thing as advertisers .

If your kitchen is an enticing place to cook.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. but prevent fruit flies. give it away. if you can. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to reach for them when you are hungry. 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. and other temptations around. you are more likely to turn to them when you are feeling hungry. If you have a deep-fryer. Hang up some nice curtains or at least get rid of the clutter. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Invest in parchment paper. Replace your foods with lowerfat or healthier alternatives. advertisements. go through your home and get rid of the foods that you should be eliminating or cutting back on. For the next 30 days.and are less likely to cheat on your new eating plan. healthy foods over the next 30 days . If you make healthy foods more attractive and visible. If these things are not in your home. 2) Give them away to a friend or food bank. When you make your meals yourself. . If you keep cookies. no-stick cooking ware. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 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. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. fried foods. While you are cleaning out your kitchen. you can easily reduce how much fats and sodium goes into each meal. as you work to lower your cholesterol. you are far less likely to be tempted by them. Also get rid of any fliers. That way you are far more likely to reach for low-fat.and for life! . 4) Get lots of appealing heart-healthy foods into your kitchen. or menus from take-out places and restaurants. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. a rice steamer. You do not have to invest a lot of money for this. you are more likely to cook at home rather than being tempted to eat out. wok. try to find ways to make cooking in your kitchen more appealing. 2) Make your kitchen a heart-healthy place. 3) Eat in.

so that there is no excuse to turn to convenience food. 7) Get help in the kitchen. . fear is a great motivator. or in your home rather than in restaurants or cafes that feature rich foods. then find some way to make cooking time more fun . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 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. once you learn to cook healthy and delicious meals.we meet friends at restaurants. If you have very high cholesterol. it can be too daunting to come up with a menu and then cook a meal from scratch. If you can't find someone to help you.5) Consider taking a heart-healthy cooking class. This is especially a problem since we so often equate social times with eating . Most of us plan our days and our finances. 9) Get motivated. Many of us take in excess calories and fats when we eat out with others. and pubs or we have movie nights that include take-out pizza. After a long day at work. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Meet friends at the gym. 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. but we often leave eating to chance. Whether you get help from a roommate. For many of us.listen to music or watch a movie on a portable DVD player as you cook. 8) Socialize without food. or spouse. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. child. cooking with someone else tends to be more fun. on hiking trails. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Over the next 30 days. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. coffee shops. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Or. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and have the opportunity to spend time with others who are concerned about heart health. This can make heart-healthy eating more difficult. The hard part is staying motivated to keep the diet plan up for weeks. make it a habit to meet friends at places that don't have food as a major entertainment. Find ways to get yourself motivated to eat well for life. Plus. You will learn many recipes and cooking tips for heart-healthy eating. 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 are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. sadness boredom. or meetings with your boss. On a paper. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. and beside each item. Make sure that you eat different fruits and vegetables . fiber. 13) Make cholesterol-friendly eating easier. types of fat. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. and cholesterol in each of your foods is causing you stress. list the times you are more likely to want to eat. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives.no larger than a pack of cards. 12) Figure out your eating dangers and find ways to overcome them. and other healthy meals easier. simply make sure that most of your plate is taken up by fresh fruits and vegetables." 11) Make heart-healthy food more interesting. Most of us have specific emotions and events that may make us turn to comfort food. sodium. salads. If counting fat grams. fruits. If you can make low-fat alternatives easier to reach for than fast food. When you prepare a meal. Post your list in your planner or other visible place so that you will see it. 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. Whether it is general stress. this is very simple. Sometimes. The portion size of grain should be smaller and the portion size of animal proteins (meats. If Tuesday work meetings leave you reaching for cookies in your office desk. milk products) should be smaller still . vegetables. and you will reach for these foods rather than turning to high-fat. If your walk home from work takes you past a favorite restaurant you find hard to resist.10) Make heart-healthy food more convenient. and other low-fat foods are among the most convenient foods out there. 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. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Luckily. Sound too simple? Not at all. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. list ways you can avoid the situation or at least make better choices when you are faced with it. high-sodium "fast foods. then you may need to find a different route home.

There are thousands of supplements on the market. and convenience or restaurant meals entirely. This will not make your cravings for less-than-healthy meals go away. lower your cholesterol by making sure that reaching for lowfat. this simple formula will be a snap to follow and will actually lower your cholesterol. If you are considering supplements. minerals. egg yolks.do your cooking with the olive oil. amino acids. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. as well as concentrates. or give you more energy. or easily digested by all. metabolites. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Nor are supplements a substitute for regular exercise. Eliminate foods such as organ meats. Use olive oil as your main source of fat and refuse other dressings or sauces . but it will go a long way towards ensuring that you don't give into the cravings. and extracts of these substances. There is no one magic pill or powder that you can take that will make you stronger. you must weight the purported benefits against the potential risks . this may not be enough. skinnier. Over the next 30 days. Supplements include vitamins. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Eating a variety of foods on a regular basis is the most important step toward this goal. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. 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. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. constituents. but for most people interested in lowering their cholesterol. If you are on a very strict low-cholesterol diet. botanicals.each day so that you get a variety. Variety is still important because bars and powders are not always low fat. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. full-fat dairy products. Supplement product labels must include the words "dietary supplement". inexpensive.

Giving your body the nutrients that it needs to make it through the day is essential to your well being. if you have a need to lose weight. find a good quality multi vitamin and take that as directed.(and cost) before deciding to use any product. It's like always giving your car premium gas and oil to do its job even better! . Don't assume that any information that you find is reliable. But. 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. you are probably still missing out. In addition to this. look for supplements that can offer weight loss benefits. If you have heart problems. even if you think that you can do this through the foods that you eat. Another source for information is the web. Information is key. start by finding a health food store or a vitamin supplier. Again. While a diet that's full of nutrient rich food should not be replaced. First off. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. it sometimes needs additional supplementation to take it to the best level it can be at. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. the claims probably are too good to be true. you can probably find a supplement or several that can address those problems for you. There are two routes to take. These individuals can also help provide you with the information you need regarding improving your conditions. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. make sure that you have a reliable source. First. Quality is very important if you want to see benefits from supplementation. quality is essential to success here. what do you take? First off. For example. If a product makes claims that sound too good to be true. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Therefore. But. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. problems with gaining weight or other conditions. find out what type of supplements you can take for your individual needs and problems. How do you know how much to take? That's a trickier question.

ATP.There are thousands of different supplements on on the market. Some of which perhaps are not particularly useful. When a muscle is required to contract. without oxygen. mainly found in red meat. There are many different varieties of whey protein. This phosphate portion bonds to the ADP. or adenosine triphosphate. and replaces that amount through dietary intake and fabrication within the body. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is a natural constituent of meat. is the "power" that drives muscular energetics. This process takes place in the kidneys. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Approximately 40% of the body's creatine stores are free creatine (Cr). There are several methods by which the body rebuilds ATP. For the majority of the population. The fastest method. and methionine. When ATP is depleted within the cell. Once CP stores within the cell are depleted. Creatine works by increasing the water volume within your muscle cells. the cell can no longer contract. Creatine phosphate is "split" to yield the phosphate portion of the molecule. is through CP. Creatine is also a very good supplement for gaining muscle mass. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Creatine is the most popular and commonly used sports supplement available today. The energy released by breaking this bond powers the contraction of the muscle. Creatine is used for the resynthesis of ATP. yielding ADP (adenosine-diphosphate). turning it back to ATP. The typical male adult processes 2 grams of creatine per day. I can gain 5 kg of muscle in just two weeks using creatine. There are several though that are very useful. 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. Another important supplement is whey protein. . liver. the bonds in the ATP molecule are split. while the remaining 60% is stored in form of creatine phosphate (CP). There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. and pancreas. arginine. the body must use other methods to replenish ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years.

Glutamine . Creatine is safe for most everyone to take with the exception of people with renal issues. 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. Essentially. so you would require 2. Follow along closely. you should be consuming . In other words. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. The periods are brief because the ability of a cell to store CP is limited. the formula would look like this: 1 lb divided by 2. Many people like to take their creatine in a shake as it most often comes in the form of powder. You can also calculate creatine dosage according to body weight and mass. However. 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.2 kg multiplied by . In the "loading phase" which is where you begin adding creatine to your diet.7 grams in the maintenance phase. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. it's recommended that you stick to 5 grams per day. your weight is multiplied by .3 = 27 grams of creatine per day After the loading phase. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity.3 grams of creatine per kilogram of body weight. allowing further capacity to regenerate ATP. therefore the body will quickly move to other methods of replenishing ATP. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. the dosage is 20 grams a day for five to seven days. So if you weight 200 pounds.Supplementation with creatine increases Cr and CP within the muscle. There are two way to decide what dosage of creatine you should take. you must use your creatine regularly instead of sporadically for it to be effective.03. After that. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. though. Experts say in the "loading phase". Creatine is also thought to increase the body's aerobic abilities. It can also delay fatigue during repeated workouts. this could get confusing! Not really.

This two to three gram dosage used post workout builds protein. promote healing. increasing protein through weight gainers or protein powders is necessary. but if you really want to grow your body mass. If you have too little glutamine in your system. our body can produce more than enough. and stomach tissues. Protein The importance of protein to a body builder is a no-brainer. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Under normal conditions. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Glutamine is also thought to prevent sickness. You have to have a positive nitrogen balance in order to gain muscle mass. However. liver. Again. brain. This includes stress that the body is under during periods of exercise. Over 60% of our amino acids come in the form of glutamine. If you want to build a ripped body. Sixty percent of glutamine is found in the skeletal muscles. Protein is what makes up and maintains most of the stuff in our bodies. and speed up growth hormone production. Protein has been shown to have the best effects on the body when combined with carbohydrates. It is the single most important nutrient in a body building regimen. Glutamine is a nonessential amino acid that is produced naturally by the body. . Two to three grams has been found to help symptoms of queasiness. Of course. so you'll want to take it with milk or in a shake. during times of stress. it usually comes in powder form. glutamine reserves are depleted and must be replenished through supplementation. repairs and builds muscle and can induce levels of growth hormone found in the body. Research shows levels of supplementation from 2 to 40 grams daily. The remainder is in the lung. it can result in muscle loss.5 to 7 grams of glutamine daily which is found in animal and plant proteins. you'll need both creatine and glutamine alike. prevent sore muscles. Much of your protein will come from your diet.Another popular supplement among body builders is glutamine. The typical American diet provides 3. Many people are choosing to supplement daily due to the long growing list of benefits.

which is the muscle pump we are familiar with. Nitric Oxide is present for a brief moment. sparing hard-earned muscle protein and glutamine stores within the body. so you can take it in a shake just like with other powdered supplements. It also signals muscle growth. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and should be taken in the manufacturer's recommended dosage. It often comes in pill form. low-fat milk. Unfortunately this pump is only temporary. Whey is the best investment because of its capacity as a postworkout recovery supplement. when a muscle contracts and blood vessels dilate. The release of nitric oxide creates surges of blood flow. Many body builders take nitric oxide for a variety of reasons. As we said before. causes vasodilation (an expansion of the internal diameter of blood vessels). which in turn leads to increased blood flow. Nitric oxide also comes in powder form as well. and olive oil. speeds recovery. ice cream. especially on a diet. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. a key molecule manufactured by the body. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. and increases strength along with stamina. and will dissipate shortly after you complete your workout. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. You can also add in some fruit for flavor. So whey is the best protein. . oxygen transport. the best time to take your protein supplement is post-workout. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Whey protein is the only choice when on a diet however. Its unfortunate high cost however makes me advise you to use it sparingly. It also supplies the most amino acids that bodybuilders use. Nitric Oxide. 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. Nitric oxide promotes extended ability to life weights. If not. When on low-carb diets whey can function as an alternate source of energy. it's good to combine your protein with some form of carbohydrate for maximum results.The best type of protein supplement on the market is whey protein because it is the highest yield. Combine the powder with some eggs. As with creatine.

Both of these substances are highly controversial. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. They are used in treating a variety of health problems including AIDS. and other serious diseases. a decrease in libido. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Ginko is great for circulation. general energy and well-being. Steroids do have some advantages. you can take. complexion. and low sperm count. especially if you use them together synergistically. . Steroids increase testosterone production which can lead to overly aggressive behavior. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. However. and in many places. so it's good for your brain. All steroids eventually change to estrogen which causes feminization in men. They also enhance performance making a person stronger and extending their stamina. cancer. But those are the only ones I prefer to take apart from ginko biloba. They help the body fight the ill effects of these diseases and promote healing. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. 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. Using the supplements mentioned you'll see some results quickly. but they are used by body builders all over the world. steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure. That causes an enlargement of the breasts along with an increase in fatty deposits. they are illegal. However. which is known as stacking .There are many other supplements.

Following is a list of recuperation techniques and a description of them. but more and more women are getting interested in it as well.Growth hormones stimulate the elements in the body that make muscles grow. They can be dangerous. They can make you bigger quicker. though. It controls the way that you perform each action. a massage or soak in a hot pool will reduce the feelings of fatigue. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. it still takes time. perhaps it's better to cut down on the workouts and allow for your body to recuperate. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. MENTAL TRAINING Mind Fitness. Body building has long been thought of as a man's sport. as well. 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. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. You can get huge. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but many body builders take them to basically tell their muscles to get bigger. At these times a good sauna. 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. Even using various methods to help your body recover. They are naturally produced by the body. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. . So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. your mind is a powerful tool and it helps you through each step of your day. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about.

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. should something emotionally troubling happen to you. your body's health is directly related.Yet. there is evidence that says that you can actually push off the onset by some time if you do the right things. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. several key things must play a role. the importance of having a healthy brain is very evident. For example. you need to be fully capable of thinking clearly. for many people living in today's hectic lifestyle. including the simple fact that you may have to battle illnesses more often and with greater intensity. performing mental tasks and you need to be able to conquer problems effectively. there are many ways that your mind's fitness may not be the right level that it should be. In addition. believe it or not. In fact. There are many different ways that this can happen. challenged and attentive is essential to your well being and this fight. 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. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Although you may be wondering just how you can control your minds fitness. A Healthy Brain With the onset of Alzheimer's happening to more and more people. While life affects each one of us. such as a death or deception. 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. Emotional health is an important battle that everyone must strive to improve. Keeping your mind active. What's Healthy? For your mind to be in a healthy state. plays a significant role in the quality of life and the longevity that you have in your life. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. The mind's health is quite an important aspect and. you need to exercise your mind. First. it's anything but easy to make it through the day without dealing with some type of stress or pressure. There are many various ways that you can improve your emotional state by learning how . For this particular battle. you need to be able to effectively deal with it and then to move on. When you are emotionally or mentally unfit.

Where Are You Now? When it comes to determining how mentally fit you are. . Spiritual Well Being Spiritual well being is yet another consideration that you need to take. learning to effectively manage stress is important.to react to critical situations. but that's not a common occurrence. It can help you to tackle even challenging tasks with more ease and with success. mentally unstable and unfit. But. you may think that you have nothing to worry about. During these times. Indeed. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Not only does it pull you down through causing large amounts of emotional trauma. too. but it also causes all types of physical problems for those struggling with it. Sometimes it may be important to remove the stressors from your life. mental turmoil and even times when they are so stressed that they can not function properly. of course. most people go through stages of depression. and you. the right social activity is one way to improve your emotional health. Believe it or not. After all. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. you can consider them. Spiritual well being is a critical factor in maintaining your health. This is a personal decision. Those that are spiritually fit. you do all that you need to do and there's nothing limiting you. 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. too. While you can't take away everything in your life that causes stress. While there isn't always a need to be religious or spiritual. It can lead to various health issues physically. 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. it can often play a role in the way that you see your life as well as in your emotional state of mind. For those that do believe in a Higher Power.

then you should be considering the vast number of mind fitness needs you may have. While you may not want to do this. or are eating whenever you feel like it. 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. For example. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life.Yes. For many millions of people. Do you struggle to make the goals that you set for yourself? 4. To determine where you stand in mind fitness. Do you hate the life that you are leading. now. While food never used to be so readily available. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Emotional eating is eating when things go bad. Be honest. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. . For the most part. although you may not realize it. consider this scenario that happens over the span of time. It's easy to go to the food to get the satisfaction that you need. Do you feel anxiety. 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. 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. Yet this is a dangerous situation. ask yourself these questions. your mind can be struggling at the same time. it hurts to hear but just like your body goes through illness. stress and angry often? What does it feel like and how intense does it get? 5. Improving the fitness of your mind not only improves your daily life but increases your longevity. this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you have physical pain that is not the result of an injury? This could be stress related! 2. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. 1. If you have trouble sleep. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. too. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have.

You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Emotional eating is one of the hardest cycles to break. A health self esteem is one that's confident but not overly macho. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You decide you need a big. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Now.. You become upset at yourself. you hate your job so much that the only thing that makes it feel better is eating something bad for you.these are all things that people end up saying to themselves when they are emotionally depleted.. though. and you'll see differences in the way that you feel and the way that you see the world. The first step in fighting the way that food makes you feel. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. which includes emotional eating. fatty lunch. you find yourself in even more problems. Just look at you. your self esteem drops. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods.. Soon. yet if left intact. . you are not fitting well into your clothing. You aren't any good. As your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. Incorporate as many of these things into your life as you can.You begin by getting stressed at work. In fact. it's also one of the worst things you can do for both your physical and your mental health state. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. In just a bit we'll talk about some of the ways that you can have good mind fitness. you didn't do the job right. You then find yourself dealing with pressure from the boss. You can't make the right decisions. you almost purposely make the situation worse by eating bad. the pounds are creeping onto your hips. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You are a failure. Soon.

how can you build a social network of people that you can rely on? Make time for those that you already have. working through them and then letting them go. Build A Social Network A social network is a very important to your well being. Getting down on yourself because someone doesn't like the job you did isn't okay. Those that have people around them to support them do well in many more aspects of their lives. If you are married. Then. Getting away or even just finding time to play a board game is essential. That means taking on the challenges that come up between people. you need to be able to say. even when you don't pay attention to them otherwise. Don't take friends for granted because they won't be there when you need them the most. Just putting on a beautiful outfit can make you feel good about yourself. work on improving them if you can and then do the best job that you can overall. at least one time per week. "Hey. take care of the way that they look and those that do things for themselves are the most confident people out there. Let's face. 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. Relationships take time and work. 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. Don't assume that they will always be there when you need them. both physically and mentally. In part of that comes the fact that if you want to have family and friends you . Although challenging. In addition. You should always strive for a lifestyle that's positive with those in your family and your friends. learn how to accept compliments and to take criticism. If your boss says that the job wasn't good enough. Commit to going out and having fun. that relationship alone will be one that you have to work on. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. ask what you could have improved on for next time. its fun to have people around too! But. whatever way is fun to you. This allows your mind to repair damage and it allows you to improve your network of friends. Learn to take criticism positively. Those that dress well.Accept those.

Managing Stress Its not easy job. Asking questions. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. A hobby. always keep yourself learning. Learning new things keeps the mind active and that means health. it is important for you to find solutions to those problems. but mentally you do! For starters. by relieving stress. For starters. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. but you have to do it! Stress is one of the largest problems in health today. You'll feel good about life and your social network. Stress affects your ability to function properly. 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. . physical risks and puts your entire well being at risk for emotional breakdown. getting the answers and working at it helps to improve the brain's function. Your Overall Mental Fitness Plan So. You need to find something that you love to do. If the situations that you are in provide you with high levels of stress.need to be a friend. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. now you have it! You know what to do to make your lifestyle improved through these changes. You should also use challenges to help power you through your day and your life. allowing you to fend off Alzheimer's and other conditions like it. there are many things that you can do. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. To help remedy stress. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. find an outlet. It hinders you throughout your life by causing unhealthy living situations. 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. a physical activity. too. or some other thing that really brings you happiness is necessary to have. use your brain power! You don't have to do any type of exercise with your brain physically of course.

Unlike the other chapters. but feeling good about yourself is a must for overall health. Smoking. Keep your self esteem positive. continuous learning and through challenges of all types. 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. Working on this is hard. Although each of these other elements that we've already talked about is very important parts of your lifestyle. is a problem for your health and your ability to make it through the life you have. Too Your lifestyle is the way that you live your life. . It also helps to make it through difficult times when you have someone by your side. Each decision you make throughout the course of the day plays a role in your fitness. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. drinking and drugs. 3. For example. learn something new. Improve your stress levels and see physical. smoking will eat away at your lungs and will cause cancer. Do things that are enjoyable to you. There are no ifs about it. If you can't think of anything. this one will be structured a bit different. Drinking And Drugs Each of those three things. 2. Make changes like these today and see results today. Improve your social network to reduce stress and to improve your quality of life. but you may not realize the extent at which it takes to improve them. smoking. Improve your brain's fitness by challenging it through new adventures. Lifestyle Fitness.1. 4. and physical fitness increases. mental and emotional benefits right away. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. You Are What You Do. You probably already know the risks of what these things can do to your life. they are not everything. It will cause cancer eventually in your lungs. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Improve them. 5.

but the . Sleep Do you sleep ? No. This can only happen if you stop soon enough. To improve your lifestyle and to extend your life. You kill brain cells. even if it is one of the hardest things you will have to do. It's the way that your mind works through problems. find a method to stop smoking and do it. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. sleep is the body's time to relax and to recoup what it's done all day. Stress hurts more. It's the time that your body heals from the exertions of the day. To improve your fitness. you put your life at risk and you destroy the organs in your body. Drinking and drugs are just as bad. Those that don't get enough sleep are not capable of performing at their best physical or mental level. There may be an underlying medical condition that could be causing it. It's a time to restart. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. then you aren't getting the right amount of sleep for health. refresh and give yourself the best chance at improving tomorrow. Your lifestyle fitness requires that you get quality sleep each night.But. talk to your doctor about it. you destroy your body slowly and methodically. your stress levels DO go down and you can feel better about the life you are living. For one. When you quit early enough.Rest is one of the most overlooked parts of an exercise regimen. others can't. They aren't able to improve the level at which they can function and they make bad mistakes. your energy increases. physical ailments hinder you more when you don't get enough sleep. Smoking and drugs are simply a no no. your body can repair the damage that you have done to your lungs. Why is sleep so important ? There are actually several reasons. Some damage can be fixed through healing over time. smoking is something that you can stop. you need to remove these problems from it. You will find that your health increases. If you are facing problems with insomnia or are struggling to get to sleep. You need this time for your mind to. though.

you should never work out after not sleeping the night before. According to the Journal of Applied Sports Science. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. As your body temperature lowers. During the suspended state of animation you are in. Working out in this state has its obvious downside. You're better off waiting until the next day when your body has been given proper rest. .096. If you work up a sweat before trying to sleep. • Try having a light snack before bedtime. Try having some white noise in the room like a fan running. though. it can distract from your ability to fall asleep. your lack of muscular coordination places you at a much higher risk for injury. Just as you'd never head to the gym after drinking a few beers at your local tavern. For starters. This will help you signal your body that it's time to think about resting. especially tea or coffee. Some people disagree with this theory. • Get at least eight hours of quality sleep per night. Body temperature has a huge effect on our ability to fall asleep. you start to feel sleepy. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Don't drink a lot of fluids before sleep. Lack of sleep can have an intoxicating effect on your body. Make sure this snack is light.reality is it is actually a quite important principle. but if you go to bed on an empty stomach. Muscle adaptation and growth often occurs at night. your body is doing exactly what you have been asking it to do during your workouts .build muscle. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. but you'll have to use the bathroom more often as well which will disturb your sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. • Keep your bedroom dark and cool. which is above the legal driving limit in most states. Not only will the caffeine keep you awake.

While your body is sleeping. Money is one of the largest causes of stress in people every single day. • Don't do stimulating things before bed such as watching television or working on a project. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Your body can recover and repair any damage you did during the day while you are at rest. stress causes a wide range of health concerns for your body. but it is something to make part of your overall guide to living a long. Just think of the role that money plays in your everyday life. This is what makes you grow. your marriage. As you know. A majority of growth hormones are also released when the body is in the sleep state. growth hormones are also released. If you are having problems with sleeping. healthy lifestyle. but the majority of this happens while the body is at rest. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. . your home life. Just as sleep will give you more energy. You worry about money and end up facing financial hardships that move into your work life. it is also vital in helping your body recover and ultimately grow like you want it to. During a workout. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your body's synthesis of protein increases. at least two hours beforehand. Growth hormones are very important in increasing muscle mass. Financial fitness isn't something that we'll stress for too long here. but it really can be. • Don't eat before bed. there are many ways that you can overcome them. and even your physical health.

Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.

Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been

doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion

The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.

It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!

YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.

Here are a few you should really check out: • www.abcbodybuilding. but it's free.com This is another super website where you can find tips and tricks about how to maximize your workout. 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. You will find a whole new world opening up around you! . You will get the most information by joining their website. this author depended on several of these websites for information. Ask around when you are in the gym. • www. or network with others in social settings. The Internet is another invaluable resource for body building information. and ways to prepare yourself for competition.Nothing can really compare to personal advice and guidance. sample workout plans.bodybuilder. • www. contest schedules and results. These are only a few resources you can check out as you begin your body building quest. In researching this book. You will find more information than you could have ever hoped for on this website including tips on nutrition. and it will open you up to all sorts of insights into this great sport.getbig.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. Look around you and find what works for you.com This site is nothing less than amazing. as well as pictures of people who have made amazing transformations through a body building program. where to find supplements.

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