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.

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

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

For adults. • 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. the more prone to health risks you are. You need to use them to understand exactly where you stand right now. You need this number to be there. Its important to do this to more firmy establish and prioritise your fitness goals. 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. this is generally 120 to 139/80 to 89. but it needs to be in a certain range to be healthy. You can find calculators for many of these available to you free of charge on the web. . Experinced athletes should also do a realistic self review .this is part of the goal setting process. 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.Here are some questions for you beginners to ask to determine where you stand right now. The higher this number is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. Ask your doctor where your blood pressure is. You need to begin by understanding that change needs to happen.

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

to improve on. Measure your waist. You need this to see just how unhealthy you are currently. Do it the same time and same way every time you weigh yourself. Calculate your BMI. suck in your gut and measure at your belly button all the way around using a tape measure. Set your goals. 3. Get your weight. Do this at home on a well programmed scale. Stand up straight. not at your doctor's office. 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. Determine what's important for you to maintain. 2. Determine that you are healthy enough physically to begin improving through diet and exercise. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Pull up your shirt. Write them down and post them in several locations in your home. This will be your indication of your weight loss and health improvement. It's going to come down and that will be quite rewarding! 4. Ask him for measurements of your blood pressure. 5.1. . and to work on first.

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

The best substitute for a bad habit is a good one so fitness training is a wonderful cure. 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. for example. But giving up serious vices is not easy and you are well advised to get professional medical advice. With lifestyle fitness. Since your body is likely to be your largest factor impacting your life. Emotional stability is critical to overall health. . though. When i was in the army they were very keen on sleep deprivation. Most of us need 7-9 hrs sleep everyday. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. we'll tackle what the healthy standard is. we'll teach you how to improve your life through easy. Remember. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Namely alcohol. While your body must be maintained as much as possible for health.Each of these aspects is very important.some say they only need 4-6 hrs. we mean making sure you are emotionally and mentally fit. Sure you can function on less or more. Throughout each of these aspects. I normally need 9 if I'm training and eating heavily. each aspect is just as important as the next. The longest i went without sleep in the army was 5 days and 4 nights . I know your situation. 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. Losing weight. smoking or drug use. we will start there. General Health: First things first. 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. Those with eating disorders can also benefit from physical conditioning. the goal is to improve your stress level. GET ENOUGH SLEEP !!! Sleep . 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. it doesn't do much good if you don't eat the right foods. With your mind fitness. Its simply not true. especially of course if you are too fat. I say hogwash and current medical research says the same. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. and even fun. Many of you will be fighting with some bad habits. ways.

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

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

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

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

then there is anerobic which is great for muscle and bone growth and strength. But its a nerve reflex that prevents you. Deeply tied in with all of this are your biocemistry and your nervous system. Your body works with a natural cyclic rythym. Well guess what. Nothing else. After a while you will develop a natural sense for this. By training. and other activities and still have enough energy left over to handle any emergencies which may arise. 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. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The three things of most interest to us in biochemistry are nutrients.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.can you do the splits ? Probably not. consider this . The nervous sytem is quite remarkable. By balancing your training and recuperation you can optimize your biochemistry. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. If you can do it with one.Exercise Physiology Lets cover some basics about physical training. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. The nervous system prevents this from happening (thank heavens). Diet also has a significant influence over biochemistry. The components of physical fitness are as follows: Cardio respiratory endurance . . Your workout routines. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. If done in the right way the two are complimentary. hormones and waste products in the blood such as lactic acid. Especially with the training and recuperation. 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. Components of Fitness Physical fitness is the ability to function effectively in physical work. diet. training. Aerobics can improve muscle function and growth. Anerobics can aid the cardio system and reduce fat.

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

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

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

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

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

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

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

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

) Step 3. (2:00 minutes . Using a 2-mile-run time of 1600 minutes as an example. 52 seconds long (1:56 + 1:56 = 3:52). In interval training. Using the work-interval time for each 440-yard lap from Step 3. will be 3 minutes. He does this repeatedly with periods of recovery placed between periods of fast running. therefore. 56 seconds to 1 minute. This type of intermittent training can also be used with activities such as cycling. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. the energy systems used are allowed to recover. each 440-yard lap should be run in 1 munute. bicycling. twice the length of the work-interval periods. rowing. 56 seconds (1:56) for each 440-yard run.) Thus. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using the time from Step 1. 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. 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. Step 2. In this way.mile run time. hiking. If a athlete's actual 1-mile-race time is not known. Recovery periods. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. it can be estimated from his last APFT by taking one half of his 2-milerun time. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. the pace for an interval training workout is calculated as follows: Step 1. 2.1 to 4 seconds = 1:59 to 1:56. These recovery periods. Determine (or estimate) the actual 1-mile-race pace. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. (8:00 minutes/4 = 2:00 minutes per 440 yards. swimming.relatively short time and increase his running speed. . and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 59 seconds during interval training based on the athlete's 16:00.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Weight training develops both strength as well as the size of skeletal muscles. The speed of movement for PREs should always be slowand controlled. The longer the partners work together. and foods are consumed with the intention to build the body's metabolism and increase mass. increased caloric intake. It is achieved through muscle conditioning. 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. Following are descriptions and illustrations of several PREs. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the second half of each repetition as the exerciser returns to the starting position). More than one exercise per muscle group may be used. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. and rest. It uses the force of gravity to oppose the force generated by muscles through contraction. This section will focus on weight training for body builders. As a general rule. the more effective they should become in providing the proper resistance for each exercise. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the negative part of each exercise should take at least as long to complete as the positive part. weight 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. When your muscles are resisting a weight. tempo. Most gyms offer the services of a personal trainer that comes with the membership fee. While they are not exactly the same. you should not just "jump right in". Equipment used in weight training include barbells. I find I can concentrate better working out by myself. If you want to undertake it yourself. Another form of weight training is resistance training. and weight moved to cause desired increases in strength. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. sets. they are both similar to each other. the overall tone of that muscle will grow over time. First. or shape. Strength training focuses on increasing muscular strength and size. Some of your muscles might be naturally stronger than others. size. Different weights will give different types of resistance. exercise types. endurance. Weight training is one type of strength training using weights as the primary force to build muscle mass. EXERCISES . we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Building up slowly allows muscles to develop appropriate strengths relative to each other. Some people refer to weight training as strength training. You need to build up your strength and over-working your muscles can cause more harm than good.groups and movements. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Personally I have never used a personal trainer or even a training partner. we'll define some common exercises for clarification. pulleys. sets. The basic principles of weight training are pretty much the same as those of strength training. If you don't use good form in weight training. These trainers can suggest specific workouts for you to begin with. dumbbells. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. If you are a beginner at weight training. exercises. The specific combination of reps. and weight depends upon the desires of the body builder. It involves a manipulation of the numbers of reps. you risk muscle injury which could hinder your progress.

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

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

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

but not quite locked. 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. 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. With a smooth. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand.Stand with a dumbbell in each hand. controlled motion. so that both arms are in motion at the same time. . palms facing backward. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Then slowly lower them back down to your side again. Make sure you are lifting the dumbbells up rather than swinging them up. 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. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight.

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

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

then switch legs and repeat.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Keep your back tight and your chest out throughout the entire exercise. or alternate legs for each rep. At this point. Your foot should be far enough in front of you so that when you bend your right knee. Pause briefly in this position. leading with your head and chest. your knee should be directly over your toe. sit your hips back (like you are going to sit in a chair). 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. lowering your hips so your rear knee just clears the floor. and straightening your leg. Lift your chest up and look straight ahead. Lunges Place a barbell on your upper back. your shoulders should be directly over front foot. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Complete a full set. Stand up straight. Keep your head and neck in line with your torso so that you are looking forward. Reach one foot back and place your toe on the box. Position your right leg forward in a long stride. Your shoulders should be directly over your front foot. Grasp the barbell with both hands with a wider than shoulder width grip. and your chest should be directly over the middle of your thigh. At this point. your hips should be sitting back. Keeping your front foot flat on the floor. and lean forward slightly at the waist. Slowly bend your knees. the more difficult the exercise. lower yourself until the knee of your front leg is bent 90 degrees. bend your knee (of your front leg). Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far. Now. raise yourself by pushing your hips slightly forward and up toward the ceiling. Keep your opposite foot flat on the floor and point your toes forward.the higher the box. your thigh and lower leg form a right angle. then slowly straighten your legs and raise your body back up to a standing position. Return to the starting position. Place a barbell behind your head at the base of your neck.

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

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

12 reps each • Chin ups (get assistance if necessary) . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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 .Lower Body and Abs Again. 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.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 .

Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. and Abs Do three sets of 12-15 reps each. . Day 1 . Here is a sample three day workout. • 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 . Chest. 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. but if you need to start out slowly. it can still be effective.• 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 .Back.Rest If a four day workout plan is too much for you.

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

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

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

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

Imagination and fun are important elements in developing circuits that hold the interest of athletes. calisthenics. However. and guerrilla drills described in this section. Arrange the Stations A circuit usually has 8 to 12 stations. the designer must decide how to arrange them. For example. in a strength training circuit. The six steps below cover the most important pects of circuit development. grass drills. while muscular endurance work may be secondary. improving cardiorespiratory endurance may be the top priority. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. in a circuit for strength training. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. the same muscle group should not be exercised at consecutive stations. but it may have as many as 20. increasing muscular strength may be the primary objective. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. For example. conditioning drills. After deciding how many stations to include. exercisers may follow . He can choose from the exercises.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. On the other hand. he should not limit the circuit to only these activities. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s).

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

One of the most important would be carbohydrates.If you need to lose weight. they both look and feel full. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. While you may love food. If you're not eating enough carbohydrates. Food supplies us with calories. Glycogen is the principal form of energy that is stored in muscles. Carbs Carbohydrates are the body's main source of glucose. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. To have enough energy to perform your workout. the foods you eat can make a huge difference in the effectiveness of your program. while making changes at first is a challenge. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. your body will start breaking down muscle tissue for glucose. Calories are tiny bits of energy that your body uses to perform work. When your muscles are filled with glycogen. Food is a requirement to living and a healthy diet is an essential part of living a long life. Glucose can be made from protein. Remember. Glucose also provides energy for your brain and making blood in your body. but that requires the breakdown of body protein from muscle. But food is very important in a body building program. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. then you need to consider a calorie reduction. you'll need a lot of different nutrients. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. 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. Glucose is a simple carb that is stored in your muscles and liver as glycogen. convenience or habit. Dropping just a small amount of weight means that you need to eat less and do more physically. . you will get into the habit and will eventually love the differences you have made. Many people don't pay enough attention to the types of food they eat.

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

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

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

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

That includes alcohol as well. 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. you will want to pay close attention to the foods you are feeding your body. phosphorus. It has no nutritional value but it does contain high caloric content. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Because your cells aren't holding as much water. it dehydrates your muscle cells. In fact. you will not be as intense in your lifting and weight training. iron and potassium. Having higher levels of testosterone can help with your workouts by making you more aggressive. relaxation and growth including calcium. instead of topping with chocolate or candies. For one. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. hydrated and even over hydrated muscles allows for a much higher anabolic environment. Alcohol contains nothing but empty calories. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only will having a hangover lower your workout intensity. There are several reasons why it does this. As many know. Alcohol consumption also hurts muscle growth. alcohol can have a detrimental effect on your progress. Not only that. it slows down your metabolism hindering your body's ability to process foods. magnesium. so when those levels are down. but drinking actually lowers protein synthesis by twenty percent. Many people like a drink or two or even three to help them unwind and relax. . you must be careful not to overdo on the fats. About a 1/2 cup is a good amount. • Use olive oil in salad dressings and when cooking • When baking. it becomes much harder to build muscle. But when you are a body builder.

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

• 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

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

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

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

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

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

and so on). (2) An improved self-image.. 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 . anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (2) Get motivated. b.. Compare the benefits of a sound nutrition with the consequences of crash diets.a. unhealthy. (1) Make a decision to lose weight and shape up. (4) Carry out the strategy. (3) A sense of accomplishment. (4) A feeling of pride. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. dehydration. Enjoy the payoffs:. Invest in yourself. exercise routine. and too strict and will lead only to temporary weight loss. (1) A healthy appearance. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (3) Develop a strategy (diet. Stay away from food fads they are usually boring. You can even lose weight while improving performance. lifestyle changes. Making nutrition work Improving your nutrition will increase your mileage in many ways. headaches.

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)

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

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

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

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

Don't be angry that you have to lose weight. This is important if you plan on being successful at losing weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. c. Get motivated. it will be easy to give up these typical excuses. I haven't weighed 180 pounds since I was 15 years old. but you want to strive to be the best. Forget those old excuses: But I've got a large frame you know. cream cheese 106 1 oz. . natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. If you're serious about losing weight. anger. Try not to be food centered. Dieting is up to you if you are willing to try. loneliness. beef bologna 237 Lean ham 103 1 oz. You may be a good athlete now. think of it as something you have chosen to do. Make up your mind to control food instead of letting food control you. so why lose weight? b. or Gosh. or discouragement. Occupy your time with other activities not related to food. big bones.3 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. or Everyone in my family is big it's hereditary. or I can still workout OK. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz.

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

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

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

An apple is a better choice than applesauce. and . or lean meat. Your pattern of eating is also important. A baked potato is a better choice than mashed potatoes. Sometimes extra sugars are added to low-fat muffins or desserts. Choose them wisely. Try fruits. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. For example. and cheese from the milk group. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. poultry. walnuts. Food processing tends to remove vitamins. In contrast. Choose natural or less processed foods whenever possible. and they may be just as high in calories. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. High-fat foods contain more calories than the same amount of other foods. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. whole milk. increase the risk for coronary heart disease by raising the blood cholesterol. and carotenoids. Fats supply energy and essential fatty acids. but choose sensibly. and fiber and add undesirable or questionable additives. D. CHOOSE SENSIBLY The carbohydrates. and proteins in food supply energy. a sandwich may provide bread from the grains group. or a cup of low-fat milk or yogurt for a snack. or a favorite dessert. butter. berry jams. fiber. cream. but most people still eat too much saturated fat. which is a better choice than potato chips. which is a better choice than apple juice. fats. choose small portions of foods. whole grain foods. If you choose fish. ask that it be grilled rather than fried. Eating lots of fat of any type can provide excess 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. These foods include high-fat dairy products (like cheese. turkey from the meat and beans group. and sodium. molasses. notice that many of the meals and snacks you eat contain items from several food groups. which is a better choice than apple pie. and K. Some kinds of fat. especially saturated fats. and they help absorb the fat-soluble vitamins A. so they can make it difficult for you to avoid excess calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. low fat doesn't always mean low calorie. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. which is measured in calories. Also. However.Top choices from this group include olive oil. vegetables. minerals. When eating out. You need some fat in the food you eat. E. for example.

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

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

presweetened cereals. You may be able to reduce your chances of developing high blood pressure by consuming less salt. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. cakes and cookies. Salt is found mainly in processed and prepared foods. At present. and fruit drinks and fruitades are also major sources of added sugars. Eating less salt may decrease the loss of calcium from bone. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. consuming less salt or sodium is not harmful and can be recommended for the healthy. also are high in vitamins and minerals. High salt intake also increases the amount of calcium excreted in the urine.Sweets and candies. Choose and prepare foods with less salt. you need to go into it with as much information as you can. However. but when you do decide to switch to a meatless diet. The reasons for switching to a vegetarian lifestyle are many. 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. Only small amounts of salt occur naturally in foods. Intake of a lot of foods high in added sugars. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. like chocolate milk. normal person. Some people add salt or a salty seasoning to their food at the table. Some recipes include table salt or a salty broth or sauce. is of concern. 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. the firmest link between salt intake and health relates to blood pressure. Not all foods with added salt taste salty. and sweetened canned fruits. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. . and some cooking styles call for adding a very salty seasoning such as soy sauce. You will face no nutritional deficiencies. Salt (sodium chloride) is the main source of sodium in foods. Some foods with added sugars. like soft drinks. 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. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . cheese or peanut butter sandwich. Many plant proteins are low in one of the essential amino acids. Vegetarians and vegans eating a well-balanced diet based on grains. As such. and in some cases better. it has been thought that protein complementing needed to occur within a single meal. such as meat. seeds. 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. Combining plant proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. This is why plant proteins are sometimes referred to as low quality proteins. and rice with peas or beans are all common examples of protein complementing. muesli with milk (soya or cow's). 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 is not surprising that animal proteins. which is regarded as the ideal. Soya is a high quality protein on its own which can be regarded as equal to meat protein. This means when two different foods are combined. milk and cheese tend to be of a higher protein quality than plant proteins. grains tend to be short of lysine whilst pulses are short of methionine. This is known as protein complementing. Beans on toast. Previously. the amino acids in one protein can compensate for the one lacking in the other. However. such as a grain with a pulse. pulses. than protein from animal foods. For instance. This does not mean that vegetarians or vegans go short on essential amino acids.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

and place in an oiled baking dish. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Set aside to cool. and roll up. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Meanwhile. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Bake in the preheated oven for 20 to 25 minutes. Fill tortillas with potato mixture.Potato and Bean Enchiladas • 1 pound potatoes. and 1/2 cilantro. and spread remaining cheese over sauce. salt. Once cooled. In a bowl. boil tomatillos and chopped onion in water to cover for 10 minutes. husks removed • 1 large onion. Bake for 20 minutes.5 ounce) can pinto beans. or until tender. Spoon tomatillo sauce over enchiladas. and ketchup. chopped • 1 bunch fresh cilantro. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. or until hot and bubbly. coarsely chopped. chili powder. toss diced potatoes together with cumin. Place seam side down in an oiled 9x13 inch baking dish. Mix potatoes together with pinto beans. Fry tortillas individually in a small amount of hot oil until soft. puree with half of the cilantro until smooth. divided • 2 (12 ounce) packages corn tortilla • 1 (15. 1/2 cheese.

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

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

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

Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. chopped • 3 cloves garlic. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. cayenne. sliced • 3 pounds carrots. Stir in vinegar and cook for approximately 3 minutes. season with salt and serve. garlic and shallots in olive oil and set on low. Using a extra-large stock pot sauté onions. nutmeg. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . It works well when using a 3 millimeter slicing disk. Sprinkle flour over onions and cook for 1 minute. pepper. thyme and sliced artichokes and cook for 25 minutes.• 3 pounds thinly sliced shallots • 3 small red onions. mashed • 3/4 cup white sugar • 1 egg. Stir in water. slice thinly and set aside. in order for vinegar to evaporate. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. vegetable base. lightly beaten • 1/3 cup butter. Add dried mushrooms along with the water they soaked in. Cook for 15 minutes. Let cook for 15 minutes. softened in water • 3 pounds fresh mushrooms. salt. fresh mushrooms and carrots. Stir in capers and parsley.

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

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

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

just to make it a little bit more cheesy!). vegan cream cheese 2 Tbsp. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.end of pan. Continue until all tortillas filled. at 375 degrees. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add olive oil to a large skillet. Remove from heat.. and lemon juice. sliced . place over medium-high heat until hot. Bake at 350 until brown. use your own judgment. Add carrots and veggie broth. spread carrot mixture over top. Place 3 lasagna noodles in bottom of 11x7 baking dish. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.. stir well. set aside. herbed tofu 8 oz. sauté for 1 minute. keep warm. vegan cream cheese. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Usually lasagna takes about 45 minutes to cook thoroughly. 30-45 minutes. simmer uncovered for 5 min. Uncover and bake an additional 20-30 min. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Add herbed tofu... nutritional yeast at this step. Add parsley and garlic. repeat process until all noodles are used up. Cover and bake 15 min. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. until it is thoroughly heated. top with spaghetti sauce. Stir in nutmeg (possibly you could add some about 1/4 C.

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

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

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

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

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

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

Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. or until the bottoms are just lightly browned. and a knife inserted into the center comes out with chocolate. Bake for 25 to 30 minutes or until golden on top. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. then carefully remove with a spatula to plates to cool. . optional Preheat the oven to 350 degrees. Bake for 10 to 12 minutes. optional Preheat the oven to 350 degrees. sugar. Stir in the chocolate chips and optional walnuts. then use a whisk until the mixture is smooth. but no batter. Make a well in the center of the dry ingredients and add the applesauce and oil. Stir together until the wet and dry ingredients are completely mixed. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. baking powder. Pour into the flour mixture and stir together until fairly well blended. Let stand for a minute or two. then cut into squares or wedges to serve. rice milk. Stir in the chocolate chips and optional peanuts. and peanut butter in another bowl and whisk together until smooth. 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 salt in a mixing bowl and stir together. Allow to cool to room temperature or just warm.• 1/2 cup natural style peanut butter. Combine the applesauce. 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. Pour into a lightly oiled 9-inch round or square cake pan. preferably cane juice sweetened • 1/2 cup chopped walnuts.

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

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

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

flour 1/2 tsp salt 1/2 tsp. Let it cool down. Feta Cheese. Combine oil & lemon juice (for salad dressing. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. butter Preheat oven to 350 degrees. pepper 2 tsp. Boil pasta until al dente. pepper. Season the tomatoes for taste (salt. 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. cottage cheese 4 eggs 6 tbsp. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.Rigatoni With Tomatoes. . and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Let it cool. etc. pkg. Mozzarella. frozen chopped spinach 1/2 lb. Cut each tomato in fours.) Place tomatoes on baking tray. Bake tomatoes for 45 minutes until wrinkled & shrunken. crumbles 1 pt. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish.

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

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

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

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

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

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

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

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

Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. In response. women require at least 1. final mixture will be a little lumpy. it loses fat at a slower rate. since weight lost through these practices is mostly water and lean muscle tissue. 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. Be creative and use your imagination. In other words. it tries to conserve its fat reserves by slowing down its metabolic rate and. many more recipes out there for vegetarians. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. There is no quick and easy way to improve body composition. it helps the body maintain its useful muscle mass. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. and it may also help keep the body's metabolic rate high during dieting. . with the calories distributed over all the daily meals including snacks. Prepare a medium-hot skillet. Athletes must consume a minimum number of calories from all the major food groups. There are many. lightly oiled. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. one should eat less and exercise more. This can negatively affect his physical fitness. Losing fat safely takes time and patience. not fat. as a result.• 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. This is just a start for you. Not only does exercise burn calories. This ensures an adequate consumption of necessary vitamins and minerals. Dieting alone can cause the body to believe it is being starved. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.200 calories.500. Athletes should avoid diets that fail to meet these criteria.

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

while participating in archery. Another dietary guideline is to consume enough calories to meet one's energy needs. as shown in Figure 6-4.each group./lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types./min. a person running at 6 miles per hour (MPH) will burn 0. and a typical. You will need still more calories if you are more than moderately active. has been associated with high levels of blood cholesterol. when the number of calories used equals the number of calories consumed. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. x 0. CAD.079 cal. the state of energy balance (positive. Thus. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.1 calories/ minute) or about 305 calories/hour.85) or about 710 calories in one hour. 150-pound male will burn 11. The result is a rough estimate of the number of calories you need to maintain your present body weight. and durations.034 calories/minute/lb. 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. progressive disease. a 150-pound person would burn 5.034 calories per pound per minute. balanced. especially saturated fats and cholesterol. they should eat three meals a day. 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.1 calories per minute (150 lbs. = 5.079 cal./lb. Keeping a daily record of all foods eaten and physical activity done is also helpful. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. = 11. For example. . To estimate the number of calories you use in normal daily activity. results from the clogging of blood vessels in the heart. a slow. 14 if somewhat active. Similarly.85 calories/minute (150 lbs. multiply your body weight by 13 if you are sedentary. as shown in Figure 6-3./min. intensities. or negative) can be determined. Good dietary habits help reduce the likelihood of developing CAD. A high intake of fats. Weight is maintained as long as the body is in energy balance. x 0. and 15 if moderately active. that is. The blood cholesterol level in most Americans is too high. By comparing caloric intake with caloric expenditure. A well balanced diet provides all the nutrients needed to keep one healthy. a person will burn 0.

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

one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. 1. who have a high proportion of lean body mass. 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. nausea. and after exercise to prevent dehydration and help enhance performance. one's need for protein might be somewhat higher (for example. On the other hand. are helpful under certain circumstances. The recommended dietary allowance of protein for adults is 0. it is necessary to first understand what cholesterol is. these drinks should be used with caution during intense endurance training and other similar activities. to the total energy requirement of heavy resistance exercises. . LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During periods of intense aerobic training. too much cholesterol in the body has damaging effects. This can improve endurance.5 grams per kilogram of body weight per day). as do regular soda pops and most fruit juices. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. drinks that exceed levels of 10 percent carbohydrate. these beverages can provide a source of carbohydrate for working muscles.should drink water before. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. The primary functions of protein are to build and repair body tissue and to form enzymes. Weight lifters. Cholesterol is a fatlike waxy substance and is produced by the liver. if any. During intense training. during. Sports drinks. Protein is believed to contribute little. Therefore. During prolonged periods of exercise (1. Many people believe that body builders need large quantities of protein to promote better muscle growth. and diarrhea.5+ hours) at intensities over 50 percent of heart rate reserve.0 to 1.8 grams per kilogram of body weight. can lead to abdominal cramps. Although cholesterol has purposes and is important to overall health and body function. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.

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

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

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

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

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

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

and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you do not have to worry as much about eating too many fruits and vegetables. To put it simply. fish. vegetables. The white "marble" is fat that can increase your cholesterol. If you have always felt deprived while following low-fat diets in the past. chicken. and grains are healthier . Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Select fish such as cod that has less saturated fat than even chicken or other meats. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. not poached. Consider all the vegetables you may not have tried yet (please note that this list is not . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . With vegetables and fruits.When selecting meat. and cuts that have less white "marbleized" texture. white meat.and have lower cholesterol levels as a whole. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Increasing your intake of fresh (not canned. choose leaner cuts.that North Americans face.not to mention the higher rates of obesity . Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. there is no such worry. While you do not want to overeat. As an added bonus. you can avoid this in the future simply by eating more fresh fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. In fact. those nations that eat more fruits. Even the leanest cuts of meat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. but some fruits and vegetables have been linked to lowering cholesterol in patients. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. When most of us think of "veggies" we think only of a few. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol.

lima beans to azuki beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. green beans. not just the seeds. kidney beans. mung beans.there are too many vegetables to list here . navy beans. soy beans. chickpeas. sugar snap peas. These may include snow peas.complete . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. there are many delicious brands of peas. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . runner beans. borlotti beans. from black beans. red beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. and many others) Bean sprouts Lentils Peas (again. many which you likely have not tried before. broad beans.

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

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

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

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

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

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

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

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

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

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

5) Consider taking a heart-healthy cooking class. 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. or spouse. on hiking trails. Meet friends at the gym. then find some way to make cooking time more fun . child. If you have very high cholesterol. Plus. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. it can be too daunting to come up with a menu and then cook a meal from scratch. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. coffee shops. After a long day at work. . For many of us. This is especially a problem since we so often equate social times with eating . Over the next 30 days. or in your home rather than in restaurants or cafes that feature rich foods. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. make it a habit to meet friends at places that don't have food as a major entertainment. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. If you can't find someone to help you. Most of us plan our days and our finances. Or.listen to music or watch a movie on a portable DVD player as you cook. so that there is no excuse to turn to convenience food. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. Many of us take in excess calories and fats when we eat out with others. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and have the opportunity to spend time with others who are concerned about heart health. The hard part is staying motivated to keep the diet plan up for weeks. 8) Socialize without food. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. 7) Get help in the kitchen. but we often leave eating to chance. cooking with someone else tends to be more fun.we meet friends at restaurants. 9) Get motivated. Whether you get help from a roommate. and pubs or we have movie nights that include take-out pizza. once you learn to cook healthy and delicious meals. Find ways to get yourself motivated to eat well for life. fear is a great motivator. You will learn many recipes and cooking tips for heart-healthy eating. This can make heart-healthy eating more difficult. Getting started on a low-fat diet to lower your cholesterol is often not the hard part.

either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. If your walk home from work takes you past a favorite restaurant you find hard to resist. fruits." 11) Make heart-healthy food more interesting. and cholesterol in each of your foods is causing you stress. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and other low-fat foods are among the most convenient foods out there. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sound too simple? Not at all. types of fat. If you can make low-fat alternatives easier to reach for than fast food. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. If counting fat grams.10) Make heart-healthy food more convenient. On a paper. high-sodium "fast foods. simply make sure that most of your plate is taken up by fresh fruits and vegetables. 12) Figure out your eating dangers and find ways to overcome them.no larger than a pack of cards. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. fiber. list the times you are more likely to want to eat. vegetables. and beside each item. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. When you prepare a meal. Whether it is general stress. salads. Post your list in your planner or other visible place so that you will see it. list ways you can avoid the situation or at least make better choices when you are faced with it. milk products) should be smaller still . and you will reach for these foods rather than turning to high-fat. or meetings with your boss. sodium. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Make sure that you eat different fruits and vegetables . and other healthy meals easier. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. this is very simple. Most of us have specific emotions and events that may make us turn to comfort food. Luckily. Sometimes. then you may need to find a different route home. sadness boredom. Keep low-fat yogurt and other low fat foods around for fast snacking. 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. 13) Make cholesterol-friendly eating easier.

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

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

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

Creatine is also thought to increase the body's aerobic abilities. It can also delay fatigue during repeated workouts. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. it's recommended that you stick to 5 grams per day. Many people like to take their creatine in a shake as it most often comes in the form of powder. So if you weight 200 pounds. Experts say in the "loading phase".3 = 27 grams of creatine per day After the loading phase. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Glutamine . The periods are brief because the ability of a cell to store CP is limited. your weight is multiplied by . the formula would look like this: 1 lb divided by 2.2 kg multiplied by . Doctors are even beginning to endorse creatine which is generally unheard of with supplements. therefore the body will quickly move to other methods of replenishing ATP. Creatine is safe for most everyone to take with the exception of people with renal issues. the dosage is 20 grams a day for five to seven days.3 grams of creatine per kilogram of body weight. 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.03. 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. 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. this could get confusing! Not really. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Follow along closely. you should be consuming . Essentially. In the "loading phase" which is where you begin adding creatine to your diet. you must use your creatine regularly instead of sporadically for it to be effective. You can also calculate creatine dosage according to body weight and mass. allowing further capacity to regenerate ATP. so you would require 2. though. In other words. There are two way to decide what dosage of creatine you should take.7 grams in the maintenance phase.Supplementation with creatine increases Cr and CP within the muscle. After that.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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