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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
because it's a habit. Fitness is a term that is used to help define the ability to stay in the best physical shape. you cut several years off the life of the car. Others may need a certain level of fitness for their employment. Others may be recovering from an illness or injury. once you learned how to do it. and even years off of your life when you don't take care of your machine (your body. is well maintained for many years. everything but so long as I am still fit and strong and healthy . all of my friends. You'll learn many things that you'll be able to implement immediately to start experiencing success. If a car. When each part of the machine is cared for. this will be something different. When you were three you were probably taught to brush your teeth. For most. Your body is designed to work as a machine. you are shaving away days. When you were learning how to do them. Fitness is not something that you have to struggle with. "What am I staying in shape for?" To each person. then the machine won't run well and eventually won't run at all. Fitness is an essential part of life. then. the entire machine works the best that it can. Well I can go on about the benefits of fitness and will do so later in this book. You may ask. but when you look at this as your body. Imagine having a greatly increased sex drive. But. That's costly to you.Imagine walking alone at night and really feeling safe because you are physically strong. then. . it can be that simple to be healthy. trust me on this from a guy that used to smoke two packs of cigarrettes per day. for example you don't change the oil in it. it is a matter of staying healthy as long as possible. When the machine is neglected either in part or in the whole. That's what we want you to think of when you think of fitness.) Fitness is about SURVIVAL. but remember that fitness is something that you can get into the habit of doing which makes it easy. for example. weeks. it became something that you didn't think twice about. Really. Sorry if I sound overly patronising. You could take all of my money. You learned to put your clothes on. you likely hated it. Let's make fitness fun.That's what gives me the POWER to SUCCEED. Do you worry about brushing your teeth today? No. it will last many years longer. If it isn't taken care of.
if you have the will power to save your life by sacrificing for just a few weeks. this is painless. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. Granted. chances are good that area of your body is bothering you because it's an unhealthy area. the first weeks of learning to be fit and staying healthy will be the hardest. You just can't give up what you love. Don't worry. In fact. IT WONT BE EASY AT FIRST. You'll dread it. Our first goal is to determine where you stand right now. What do you see? If you are unhappy about any part of your body or training. but it may hurt your ego a bit to do it. it's an important first step.such as a weight lifter adding cardio to beat belly fat. Nevertheless. You will be sore and tired. That's not true. You'll find excuses about not doing it. It's just something that you do. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll claim that getting fit is just too hard. For me it's a bit of belly fat. you'll see that fitness can be easily mastered by you. .Overcome the initial procrastination.
Experinced athletes should also do a realistic self review .this is part of the goal setting process. You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. You need this number to be there. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. Its important to do this to more firmy establish and prioritise your fitness goals. but it needs to be in a certain range to be healthy. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. the more prone to health risks you are. The higher this number is. Ask your doctor where your blood pressure is. There are several tools that you need to use to determine your health level currently. For adults. . You need to use them to understand exactly where you stand right now. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You can find calculators for many of these available to you free of charge on the web. this is generally 120 to 139/80 to 89.
Your kidneys. your lungs and even your heart are suppressed.• Ideal Weight: In comparison to your height and body structure. In effect. Your waist is important because it is the indication on your body of your potential health risk. But. The fat that is here will push into your body. the fat here is likely to be what kills you. ideally. 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. your ideal weight is the weight that you should be. there's much more for you to consider. .What To Start With To get started with fitness. These three things are critical elements for you to take into consideration when considering where you stand right now. This is an important piece of information because of how vital it is to your health. causing difficulty for each organ there. Those that have a larger midsection are most prone to health risks. if you are overweight. Beginners . Those that have a large midsection are the most prone to heart problems. start by getting through these basic first steps.
suck in your gut and measure at your belly button all the way around using a tape measure. Measure your waist. not at your doctor's office.1. 2. You need this to see just how unhealthy you are currently. Meet with your doctor to talk about your overall health. to improve on. Stand up straight. This will be your indication of your weight loss and health improvement. Do it the same time and same way every time you weigh yourself. 3. 5. Ask him for measurements of your blood pressure. Do this at home on a well programmed scale. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine what's important for you to maintain. your heart rate as well as any other important factors he may be interested in you improving. Get your weight. Determine that you are healthy enough physically to begin improving through diet and exercise. Set your goals. Write them down and post them in several locations in your home. and to work on first. Calculate your BMI. Pull up your shirt. It's going to come down and that will be quite rewarding! 4. .
For many that will mean losing weight. But. I was very ill and thin. you can begin to improve your health. People with some experience under the belt will need to examine their flexibility. If you don't think that you need to lose weight. Throughout this book. For others. that's great! You are one step closer to being healthy. There's much to learn and improve on for most of us. Cardio Vascular fitness level. By understanding where you stand on these factors above. strength etc. For others it will be less dramatic. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. I got into it because I was a drug addict. that's not to say that you don't have health problems beyond that level.Now that you have this done. Many people are still at risk for high blood pressure. Therefore. With fitness everyday is a new beginning so you can always review your progress and set new goals. I'll point you in the direction of improving your overall health. fitness is not just about weight loss. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . What You Will Learn So. that will mean improving other qualities of your life. or giving up some addiction or bad habits. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. high cholesterol as well as other concerns even though they aren't technically overweight. Although many people start looking into fitness because they want to lose weight. inflamation syndrome. For me the impression made in the initial months was very strong because I made much progress in this time. you need to take into consideration the fact that overall health is in fact important to improve.
help you to understand where you are and then help you to get to the goals that you have. Most of us need 7-9 hrs sleep everyday. Emotional stability is critical to overall health. When i was in the army they were very keen on sleep deprivation. I say hogwash and current medical research says the same.some say they only need 4-6 hrs. we'll teach you how to improve your life through easy. Its simply not true. With your mind fitness. While your body must be maintained as much as possible for health. They used to tell us alot of bull that 6 hrs is sufficient. for example. I normally need 9 if I'm training and eating heavily. . each aspect is just as important as the next. we will start there.Each of these aspects is very important. Because each plays a role in your overall health. But giving up serious vices is not easy and you are well advised to get professional medical advice. Losing weight. Since your body is likely to be your largest factor impacting your life. it doesn't do much good if you don't eat the right foods. The longest i went without sleep in the army was 5 days and 4 nights . GET ENOUGH SLEEP !!! Sleep . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we mean making sure you are emotionally and mentally fit. 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. Sure you can function on less or more. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Those with eating disorders can also benefit from physical conditioning. and even fun. though. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. That means insuring that your overall life is healthy in regards to the life that you lead. 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. Many of you will be fighting with some bad habits. ways. smoking or drug use. With lifestyle fitness. General Health: First things first. I know your situation. especially of course if you are too fat. the goal is to improve your stress level. but 7-9 hrs is optimal. isn't enough if you aren't eating the right foods even if you are losing weight. we'll tackle what the healthy standard is. Namely alcohol. Throughout each of these aspects. Remember.
if its unhealthy. Not only will you feel great but you will have medical proof. . This is so you can see the improvements in coming weeks and months.So. get 7-9 hrs sleep every night. give up the vices like drink and smoking. the time has come to improve the way that machine is working. I cover diet in another section because its very important. delivering fuel to it so that it can perform its duty. I recommend you go to a good doctor and just get a general check up. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing. Your lungs supply your heart with the necessary oxygen. This means physically. Your heart pumps oxygen rich blood to each cell in your body. Each part of your body functions well because of the support that other parts play. actually. Stress and recuperation are also critically important and are covered in another section of their own. Your body is a well designed machine. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your brain keeps everything working.
While your diet is something for the a later section. chances are good that your heart has been affected by it. not to sit idle. If you have problems with your legs. it goes further than this. too. You may not physically be able to exercise . these fat reserves could be used. Your body is used to providing your muscles with the fuel that they need to work hard. You shouldn't skip this step. you should address these specific concerns. this could be a potential problem that needs to be considered. Well back in the time of the cave man. your neck. you can improve your overall health and then improve upon your situation by knowing how to. the body had to do what it needed to so that you could stay alive. too. to know what level of fitness your body is in. Your muscles are necessary for functioning but they have been built to be used. If you don't work hard.Go to the library and read as much as you can on health and physiology. Your job is to give your body what it needs to continue to perform correctly. Keep a log of this information so that you can see your progression. you need to take into consideration the vast number of measurements that we've already taken. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. What some people don't realize is why their body has developed as it has. It would store food in fat so that when there wasn't enough food available. Yet. it's important for you to know where you stand health wise. You should weekly weigh yourself. That way. Your weight. That means taking the measurements that we've listed. You should understand how well your body is working. the same day at the same time each week. your arms or anything else. your body can't maintain a healthy muscle mass. we need to address your body's ability to do what it needs to through being physically capable. your blood pressure and your body mass index are good indications of your overall health. You cant do that without the information in your head and I cant teach you everything in just one book. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Where Are You at? As we've mentioned. 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. If you are overweight.
How Can You Improve ? Improving your body means improving your body's ability to move and function. one step at a time. Understanding where you are is difficult for many at first. In the late 19th century. pains or weight problems. He became so successful. he was credited with the invention of the first exercise equipment marketed to the masses. its going to improve. but it will get easier. This competition was the basis for many . that's a great sign. he created several businesses around his fame and was among the first people to market body building products bearing his name. the man known as the "father of bodybuilding". Its not easy thing to do at first. personal trainers are making a tidy living helping people stay fit. In actuality. look at your body in other manners to determine what you can improve on. It's a hard realization. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Exercise is something that some people hate and others love. but remember your body is built to be used. Using your muscles and strengthening them are vital to improving health and fitness. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. If you aren't having any physical limitations. not to sit in a chair at a desk all day. even if you aren't overweight. Now. coupled with the other fitness elements later throughout this book. Again. it's not the permanent solution. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. chances are good that you aren't getting enough exercise and fitness into your life anyway. the sport of body building has been around for quite some time. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. As he became more popular. Gyms are big business.to a certain level. Our overall plan to improving your body's fitness level is through exercise. But. Even an overall fit person can often improve their body's fitness through improving their body's makeup. and body building supplements are at an all-time level of performance.
When World War II broke out. but you'll need some information first. body building has just grown in popularity becoming almost an obsession for many people. 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. Training techniques were improved. you heard of him right ? Through the years. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Women have started to take an interest in honing their bodies. nothing will compare to actually getting to the gym and lifting those weights. Olympia competition that remains the most popular body building contest to date. nutrition was focused on more than ever. and more aggressive in their behavior. This book will guide you through some of the basics to get you started.others to follow including the Mr. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and the sport has evolved into a real competitive arena. and body building equipment evolved into an effective means for working muscles in ways never thought of before. In 1970. . stronger. men around the world were inspired to become bigger in their physique. there can be a lot to learn.
Components of Fitness Physical fitness is the ability to function effectively in physical work. 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. Aerobics can improve muscle function and growth. By balancing your training and recuperation you can optimize your biochemistry. Nothing else. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The three things of most interest to us in biochemistry are nutrients. Especially with the training and recuperation. The nervous system prevents this from happening (thank heavens). If you can do it with one. training. If done in the right way the two are complimentary. supplimentation and recuperation should all fit in with your optimal body routine. There is aerobic training which is best for cardio respiratory improvement and fat loss.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. diet. After a while you will develop a natural sense for this. But its a nerve reflex that prevents you. hormones and waste products in the blood such as lactic acid. and other activities and still have enough energy left over to handle any emergencies which may arise. The nervous sytem is quite remarkable.Exercise Physiology Lets cover some basics about physical training. consider this .can you do the splits ? Probably not. The components of physical fitness are as follows: Cardio respiratory endurance . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Your workout routines. By training. Your body works with a natural cyclic rythym. 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. then there is anerobic which is great for muscle and bone growth and strength. Anerobics can aid the cardio system and reduce fat. Diet also has a significant influence over biochemistry. Well guess what. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Deeply tied in with all of this are your biocemistry and your nervous system. .
Flexibility . from the Olympic-caliber athlete to the weekend jogger. and Type. Regularity is also important in resting. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. "FITT" Regularity. and negatively affects one's health. Factors such as speed. Progression.the amount of body fat an athlete has in comparison to his total body mass. sleeping. Time. eye-hand coordination.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. detracts from appearance. To achieve a training effect. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. .Muscular strength . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.and following a good diet. reduces performance. Infrequent exercise can do more harm than good. knee) or any group of joints through an entire. Body composition . muscle power. The principles of exercise apply to everyone at all levels of physical training. normal range of motion. progressive training.the greatest amount of force a muscle or muscle group can exert in a single effort. Appropriate training can improve these factors within the limits of each athletes potential. One should strive to exercise each of the first four fitness components at least three times a week. a person must exercise often. Intensity. Muscular endurance . agility. elbow. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. and eye-foot coordination are classified as components of "motor" fitness. Excessive body fat detracts from the other fitness components.the ability to move the joints (for example.
Specificity. time. muscle endurance. . Another way to allow recovery is to alternate the muscle groups exercised every other day.since overemphasizing any one of them may hurt the others. You will find that you can experiment and find the optimal routine for your metabolism.Intensity. To be effective. athlets become better runners if their training emphasizes running. at least three exercise sessions for cardio fitness. Overload.Balance. especially when training for strength and/or muscle endurance. Variety. Thus. Although swimming is great exercise. Recovery. and flexibility training will not improve any of these three components. muscle strength. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. athletes should have at least three strength-training sessions per week. to obtain maximum gains in muscular strength. For optimal results. For example. it does not improve a 2-mile-run time as much as a running program does. and Type. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Ideally. and flexibility should be performed each week to improve fitness levels. Providing a variety of activities reduces boredom and increasesmotivation and progress. however.you must strive to conduct 5 days of physical training per week. These factors are Frequency. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Time. goals and motivation. Personally I have a cardio workout at the warmup stage. a program should include activities that address all the fitness components. The acronym FITT makes it easier to remember them. for example. 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. Training must be geared toward specific goals. Three physical activity periods a week. with only one session each of cardiorespiratory. then I do my weight training and perform stretches between my weight exercises. strength.
It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. For example. Unfortunately. you may also choose to run on Tuesday and Thursday. and cardio fitness is trained on Tuesday and Thursday. and Friday. By training continuously in this manner. Wednesday. The more energy expended per unit of time. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. However. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. However.and Friday are devoted to cardio fitness. During the second week. The following training program serves as an example. 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). if you have a hard run on Monday. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. will help keep you super fit. the greater the intensity of the exercise. . and Tuesday and Thursday are devoted to muscle endurance and strength. INTENSITY Intensity is related to how hard one exercises. Monday. Such programs. In the first week. it is the factor many units ignore. Stretching exercises are done in every training session to enhance flexibility. when coupled with good nutrition. Depending on the time available for each session and the way training sessions are conducted. Wednesday.With some planning. all components of fitness can be developed using a three-day-per-week schedule. a five-day-per-week program is much better than three per week. Wednesday. and Friday. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. and those that exceed 90 percent HRR can be dangerous.
if he is in reasonably good shape. One's ability to monitor the heart rate is the key to success in cr training. at 60 percent HRR. For example.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. If a athlete knows his general level of cardio vascular fitness. at 90 percent MHR. a person who is in poor shape should exercise at 70 percent of his MHR. one can be sure that the intensity is enough to improve his cardio fitness level. and. one must compensate for its built-in weakness. and. if he is in excellent physical condition. For example. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. With this information. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. graphic$$$$$$ Percent MHR Method With this method. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. . graphic$$$$$$ When using the MHR method. By determining one's maximum heart rate. resting heart rate. he can determine which percentage of HRR is a good starting point for him. an appropriate THR or intensity can be prescribed.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). the THR is figured using the estimated maximal heart rate. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in relatively good shape. a 20. at 70 percent HRR. Thus. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. the group run will be too intense for some and not intense enough for others.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. and relative conditioning level. As a result. To compensate for this. if he is in excellent shape. at 80 percent MHR. if he is in poor shape. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. A athlete determines his estimated maximum heart rate by subtracting his age from 220. he could start at 85 percent of his HRR.
7 BPM is rounded off to give a THR of 161 BPM. then multiply this by six to get his heart rate for one minute.) Yet another way is to place the hand over the heart and count the number ofheart beats.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. the athlete should get a count of 27 beats (161/6= 26. muscles. In this case.) During aerobic exercise. To determine the RHR.7 results.second period. an adequate level of fitness. or maintain.70 and 131 is 91. These arteries are located to the left and right of the Adam's apple. particularly if they cannot find more than 20 minutes for cr exercise. the percentage (70 percent in this example) is converted to the decimal form (0. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. During the 10. At this time. He should count his pulse for 10 seconds. the body will usually have reached a "Steady State" after five minutes of exercise. and immediately after exercising.70) before it is multiplied by the HRR. Thus. 160. (See Figure 2-1 C. he should know his THR (the heart rate at which he needs to exercise to get a training effect). For example. and the heart rate will have leveled off. the product obtained by multiplying 0.83 or 27) if he is exercising at the right intensity. Exercising at any lower percentage of HRR does not give the heart. When 91. the athlete should monitor his heart rate. Before anyone begins aerobic training. In summary. The result is then added to the resting heart rate (RHR) to get the THR.7. or to see if one is within the THR during and right after exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck. As shown. as in the example. This will let him determine if his training intensity is high enough to improve his cr fitness level. .7 is added to the RHR of 69.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. and lungs an adequate training stimulus. If his pulse rate is below the THR. the value is rounded off to the nearest whole number. he must exercise harder to increase his pulse to the THR. (See Figure 2-lB. use the THR of 161 BPM figured above. When the calculations produce a fraction of a heart beat. (See Figure 2-1A. a THR of 160. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.
then start with a basic program. talk to your doctor. For example. He should check his exercise and post exercise pulse rate at least once each workout. • Start with basic aerobics and work up as your tolerance increases. during aerobic 70 percent HRR. Another way to gauge exercise intensity is "perceived exertion. he should do it five minutes into the workout. since one missed beat during the 10-second count. Walking is a great place to start. the shorter the time needed to produce or maintain a training effect. He should count as accurately as possible. To find out if you have any limitations. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. refers to how long one exercises. TYPE First we will discuss aerobic training. Here are some tips for you to get in aerobic training. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. It is inversely related to intensity. your body will work to improve its function by improving how much work your heart can do. In this type of training. The more intense the activity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. A athlete who maintains his THR throughout a 20. the longer the required duration. an athlete can easily find his own THR just by knowing his age and general fitness level. multiplied by six. . If he takes only one pulse check." This method relies on how difficult the exercise seems to be. If not. or duration. TIME Time. a 40-year-old athlete with a low fitness level should. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. To improve cr fitness. the less intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. Using this figure. gives an error of six BPM. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.If his pulse is abovethe THR.
bike riding. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. SECONDARY (Done with partners or opponents of equal or greater ability. . . elliptical machines. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . They must also be of sufficient duration and intensity (60 to 90 percent HRR). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. .Running. playing your favorite sport. Your goal is to start with 10 minutes of continuous aerobics three times a week.Rope skipping.Bicycling (road/street). -Tennis (singles). as soon as your body allows for it.Exercising to music. .Rowing. .Jogging. . -Basketball (full court).Walking (vigorous).Road marching. -Handball (singles). . running.Stair climbing. . though.) -Racquetball (singles). Swimming. . .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Skiing (cross-country). .Swimming. You should try to increase this to 30 minutes three times per week. • Move on to more aerobic style exercises. and other physical activities are perfect for aerobics.Bicycling (stationary).
help prevent injuries. I prefer the rowing machine as It can avoid injuries associated with running. and. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Proper warm-up and cool-down. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. the faster the arm action. ankles. he should do two things: 1) gradually buildup to running that frequently.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. athletes need information on ways to prevent running injuries. 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. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Besides learning running techniques. The arms swing naturally from front to rear in straight lines. to do this safely. and legs. and the feet strike on the heel and push off at the big toe. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. but can also be a major cause of injuries. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. A well-conditioned athlete can run five to six times a week. knees. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The elbows are bent so the forearms are relaxed and held loosely at waist level. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. However.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. (cross-body arm movements waste energy. The faster the run. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The most common injuries result from running and occur to the feet.
determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. each 440-yard lap should be run in 1 munute. bicycling. swimming. 56 seconds (1:56) for each 440-yard run. 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. Using the time from Step 1. In interval training. 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. 2. The athlete's 2-mile-run time is 16:00 minutes.mile run time. and his estimated pace for 1 mile is one half of this or 8:00 minutes.) Thus. therefore. This type of intermittent training can also be used with activities such as cycling. will be 3 minutes. Recovery periods. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Using the work-interval time for each 440-yard lap from Step 3. These recovery periods.) Step 3. . Determine (or estimate) the actual 1-mile-race pace. hiking. Using a 2-mile-run time of 1600 minutes as an example. the energy systems used are allowed to recover. He does this repeatedly with periods of recovery placed between periods of fast running. If a athlete's actual 1-mile-race time is not known. 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. (2:00 minutes . Step 2. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.relatively short time and increase his running speed.1 to 4 seconds = 1:59 to 1:56. In this way. 56 seconds to 1 minute. 52 seconds long (1:56 + 1:56 = 3:52). the pace for an interval training workout is calculated as follows: Step 1. it can be estimated from his last APFT by taking one half of his 2-milerun time. (8:00 minutes/4 = 2:00 minutes per 440 yards. twice the length of the work-interval periods. rowing. 59 seconds during interval training based on the athlete's 16:00.
56 secons by an easy jog of 440 yards for recovery. 3:52). Run six to eight 440-yard repetitions with each interval run at a 1:56pace. For each second of work. Because the heart rate is not the major concern during interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any other new training method. the heart rate usually falls to around 120 to 140 beats per minute. refer to Table 2-1. another type of cardio vascular training sometimes called speed play. with at least one recovery day in between. During the recovery interval. Each 440-yard jog should take twice as much time as the work interval (that is.This can be done on a 440-yard track(about 400 meters) as follows: 1. interval training should be introduced into his training program gradually and progressively. If he responds well. It shows common 1 -mile times and the corresponding 440-yard times. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 2. monitoring THR and using it as a training guide is not necessary. 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. there are two seconds of recovery. As the athlete becomes more conditioned. Because of the intense nature of interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down. his recovery is quicker. the athlete varies the intensity (speed) of the running during the . After a athlete has reached a good cardio vascular fitness level using the THR method. He may also do recovery workouts of easy jogging on off days. he should do it once a week.rest ratio is 1:2. he may do it twice a week at the most. he should be ready for interval training. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As a result. Follow each 440-yard run done in 1 minute. FARTLEK TRAINING In Fartlek training. Thus. At first. As with any workout. the workto.
many runners prefer Fartlek training to interval training. When ready. athletes should start slowly and progress gradually. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. At this time he recovers by jogging at an easy pace. and the running is not done on a track. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. they may use other activities as supplements or alternatives. 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. neither the running nor recovery interval is timed. he runs hard for a few minutes until he feels the need to slow down. Instead of running at a constant speed. It can be used as both a physical conditioning activity and a competitive event.workout. Those who add non-running activities to their training may not improve running ability as a consequence. the distance should be one mile or less. he starts with very slow jogging. However. It consists of running a certain distance on a course laid out across fields. bicycling. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. or on any other irregular terrain. Alternate Forms of Aerobic Exercise Some athletes cannot run. It should then be gradually increased to four miles. The object is to cover the distance in the shortest time. and they can accommodate large numbers of athletes. At first. through woods. For these reasons. In Fartlek training. over hills. Each group starts its run at the same time. 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. The unit is divided into ability groups using 2-mile-run times. the athlete varies the intensity (speed) of the running throughout the workout. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. As with all exercise. Their drawback is that they require special equipment and facilities that are not always available. Swimming. In such cases. .
athletes will help to ensure that they are working at the proper intensity. Thus. After five minutes. They can also do calisthenics in the water. compare it with his THR and. Together these activities combine walking and running with moderate resistance work for the upper body. he should stop to check his pulse. adjust the intensity. which minimizes lower body stress in overweight athletes.g. For example. Non-swimmers can run in waist-to chest-deep water. in order to effectively train the cardio vascular system during swimming. tread water. Partial support of body weight by the water. This is because. and do pool-side kicking for an excellent aerobic workout. By modifying their THRs in this manner while swimming. walking. if needed. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cycling. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury.) in swimming alone. one's THR should be lower than while doing the other forms of aerobic exercise. CYCLING . etc. Compared with all the other modes of aerobic exercise presented in this manual (e. in swimming. Body position that enhances the blood's return to the heart.. It is used to supplement running and develop upper body endurance and limited strength. a athlete should set his THR about 10 bpm lower than while running. the heart does not beat as fast as when doing the other types of exercise at the same work rate. rope jumping. The swimmer should start slowly with a restful stroke. Some advantages of swimming include the following: Involvement of all the major musclegroups. For injured athletes. cross-country skiing. running.SWIMMING Swimming is a good alternative to running.
the athlete can vary the speed and resistance and use periods of active For swimming. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. However. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). He can increase the intensity by adding hills or stairs. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. . 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. requires no equipment. 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. For interval training. Dis. WALKING Walking is another way to develop cardiorespiratory fitness. As the walker's fitness increases.Cycling is an excellent exercise for developing cardio fitness. A simple way to increase walking speed is to carry the arms the same way as in running. The heart rate should be monitored to determine the intensity. After about three months. athletes can bicycle outdoors or on a stationary cycling machine indoors. Athletes can alter the cycling intensity by changing gears. and increasing velocity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. It is enjoyable. a athlete recovery at low speed and/or low should set his THR at resistance. adding hill Cycling should be work.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. he should walk 45 to 60 minutes at a faster pace. and causes few injuries. it will not produce any significant cardio vascular conditioning. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace.
Some of movement of the arms the highest levels of aerobic fitness and legs. A beginner should select a jump rope that. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and the time spent jumping should be increased as the fitness level improves. Some runners use it as a substitute for running during bad weather. may be done almost anywhere. Equipment is reasonably priced. 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 cross-country or Nordic skiing is another excellent alternative to the usual cr activities. boots. developing ever measured have been found in muscular and cr cross-country skiers. squash. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. the pace. one form or another of crosscountry skiing can be done almost anywhere . may be stressful to the lower extremities and therefore should be limited to no more than three times a week. reaches to the armpits. The action is similar to that used in brisk walking. Cross-country skiing is easy to learn. and the frequency and duration of rest periods. They should attain and maintain their THR to ensure a training effect. endurance. golf courses. when doubled and stood on. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. Rope jumping. these . open fields.on country roads. However. and racquetball) involve bursts of intense activity for short periods. and poles often obtainable from the outdoor recreation services. and in parks and forests. with skis. and is not affected by weather. The work load is determined by the difficulty of terrain. It requires little equipment. Although some regions lack snow. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. is easily learned. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. however. and the intensity may be varied as in running.
If strengthening exercises are included. they may be an adequate substitute for lowlevel aerobic training. It is a motivating. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. If played vigorously each day. In addition to cardiorespiratory fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Warm-up and cooldown stretches should be included in the aerobic workout. jumps. and duration. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. the workout addresses every component of fitness. Because running increases endurance. it helps improve performance in racket sports. and it can be totally individualized to every fitness level by varying the frequency. bodybuilding athletes need a high level of muscular endurance and strength. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. challenging activity that combines exercise and rhythmic movements. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. they are closely related. Progressively working against resistance will produce gains in both of these components. There is no prerequisite skill. One can move to various tempos while jogging or doing jumping jacks. but the reverse is not necessarily true. Workouts can be done in a small space by diverse groups of varying fitness levels. Although muscular endurance and strength are separate fitness components. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. hops. intensity. or many other calisthenics. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. .
Muscular Contractions Isometric.Strength Training Along with aerobic training. as when pushing against a wall. movements or even in accidents. sit-ups. too. With strength training. while not precisely controlling the speed of movement. They are able to be used easier. you will be able to move flabby muscles and fat into lean muscles. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. To achieve a constant speed of movement. They are described here. Common examples are push-ups. you do want to develop lean muscles that are strong and therefore healthy. You don't have to have bulging muscles. you also need to consider adding strength training to your workout. with less likelihood of being strained or hurt through your daily exercises. Isometric contraction produces contraction but no movement. strength training is a very essential aspect of making sure that happens. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you don't have to be a body builder here. 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. Force is produced with no change in the angle of the joint. Strength training is essential because it allows you to improve the way that your body works. Isokinetic contraction causes the angle at the joint to change at a constant rate. Now. for example. at 180 degrees per second. There are other resistance-training machines which. This requires the use of isokinetic machines. and the lifting of weights. Muscles that are strong are less likely to become injured. But. isotonic. allowing you to lose weight faster.If you need to lose some weight. Muscle burns through fat faster. .
while in the eccentric phase (elongation) the muscle returns to its normal length. As a result. makes the muscle and connective tissue more susceptible to damage. the muscle may be able to handle more of an overload eccentrically. This is an eccentric (negative) contraction. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. or isokinetic contractions. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. it is important to know the following strength-training terms: Full range of motion. To understand the principle of overload. on the upward phase of the biceps curl. Each type of contraction has advantages and disadvantages. Isotonic and isokinetic contractions have two specific phases . For example. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. isotonic. To obtain optimal gains.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. Actually. The nature of the eccentric contraction. may produce greater strength gains. in return. This is a concentric (positive) contraction.the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. During the lowering phase of the curl the biceps are lengthening. it adapts by becoming stronger. When a muscle is overloaded. whether by isometric. so there is more muscle soreness following eccentric work. however. In the concentric phase (shortening) the muscle contracts. and each will result in strength gains if done properly. the overload must be applied thoughout the full range of motion. the biceps are shortening. Exercise a joint and its associated muscles through its complete .
it adapts by becoming stronger. one repetition has been completed. Similarly. A 10-RM is the maximum weight one can lift correctly 10 times. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. When a muscle is overloaded by isometric. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development. isotonic. or isokinetic contractions.
he momentarily cannot correctly do another repetition. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to develop both muscle endurance and strength. progression.70 = 140 pounds] to get 70 percent of the 1 -RM. regularity. For example. after doing from 8 to 12 repetitions.Principles of Muscular Training To have a good exercise program. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. For a muscle to increase in strength. multiply 200 pounds by 70 percent [200 X 0. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. However. balance. This weight is the 8-12 RM for that exercise. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. For example. If one cannot do at least three repetitions of an exercise. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The weight should be heavy enough so that. The weight should also not be too heavy. and variety. This weight is the 3-7 RM for that exercise.) A better and easier method is the repetition maximum (RM) method. to achieve enough overload. (For example. recovery. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. an effective range is a 3-7 RM. the muscle must be overloaded. Although the greatest improvements seem to come from resistances of about 6-RM. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. . specificity. if a athlete's 1 -RM is 200 pounds. In other words. the weight selected should be heavier and the RM will also be different. These principles are overload. the resistance is too great and should be reduced. OVERLOAD The overload principle is the basis for all exercise training programs.
.Reducing the rest time between sets.Using any combination of the above. . An overload may be achieved by any of the following methods: . (Good form is more important than the speed of movement. the greater the number of repetitions per set. PROGRESSION When an overload is applied to a muscle. when an athlete trains with a 25-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. To optimize a athlete's performance. . With continued training. it adapts by becoming stronger and/or by improving its endurance. most athletes will benefit most from a resistance training program with an 8-12 RM. When a athlete can correctly do the upper limit of repetitions for .Increasing the resistance. Whichever RM range is selected.Increasing the speed of movement in the concentric phase. To develop muscular endurance.Athletes who are just beginning a resistance-training program should not start with heavy weights.) . However. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. If the workload is not progressively increased to keep pace with newly won strength. the greater will be the improvement in muscle endurance and the smaller the gains in strength. there will be no further gains. the athlete must always strive to overload his muscles. For example. but the gain in strength will not be as great.Increasing the number of sets. his RM should be determined from an analysis of the critical tasks of his sport. gains in muscular endurance will be greater than when using a 15-RM weight. . This is his 12+ repetition maximum (12+ RM). The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of repetitions per set. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.
12 RM). In this way. if his goal is to do three sets of eight repetitions of an exercise. He continues to work with that weight until he can complete all eight repetitions in each set. Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. this upper limit should be 12 repetitions. he feels the muscles on each side of the joints where motion occurs. it is usually time to increase the resistance. For example. then increases the resistance by no more than 10 percent. the principle of regularity is violated and gains in strength are minimal. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. If the athlete's performance of a task is not adequate or if he wishes to improve. strength training for the identified muscle(s) will be beneficial. if his plan is to do 12 repetitions in the bench press. at the same time. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. he ensures maximum carryover value to his chosen sports. RECOVERY . The principle of regularity also applies to the exercises for individual muscle groups. Sporadic exercise may do more harm than good. These groups can be identified by doing a simple assessment. A athlete can work out three times a week. To improve his muscular endurance and strength. REGULARITY Exercise must be done regularly to produce a training effect. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. in a given task. The athlete slowly does work-related movements he wants to improve and. the athlete must do resistance movements that are as similar as possible to those of doing the task. but when different muscle groups are exercised at each workout. In a multi-set routine. He then should increase the weight by about 5 percent but no more than 10 percent. but three workouts per week are best for optimal gains. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. For most athletes. He should continue with that weight until he can do 12 repetitions correctly.
There should be at least a 48-hour recovery period between workouts for the same muscle group. so that the same muscle or muscle group is not exercised on consecutive days. The recovery time between different exercises and sets depends. For beginners. the arms. This is because when you train the primary muscle groups you also train the secondary ones. There are also secondary muscle groups. you're also training secondary muscle groups at the same time. MUSCLE GROUPS There are three main muscle groups. For example. Recovery is also important within a workout. I recommend that you remain at this level for at least three months. Following this you would have a day off. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. It's important to note that when training the primary muscle groups. the primary muscle groups should always be trained first in the workout. Wednesday. the legs. you begin training different sections of your body in each workout. and it's okay to work out all three muscle groups in each workout. When exercising in this fasion. Normally. 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. at this level. . the upper back and the thighs. you may train your legs. Someone at beginners level should work out all three main muscle groups. You can move on to a four day routine. then you simply repeat the sequence once again. Sample workout routines are provided for someone at this level of training. The chest. in part. The muscles must be allowed sufficient recovery time to adapt. and Friday and the upper body muscles on Tuesday. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Consecutive days of hard resistance training for the same muscle group can be detrimental. but they should allow at least one days recovery and between workout days. So for example.the neck and the midsection. Thursday. the legs can be trained with weights on Monday. Strength training can be done every day only if the exercised muscle groups are rotated. on the intensity of the workout. Beyond this basic level of training. you will be training your shoulders and arms to some extent as well as the chest. the recovery time between sets should be 30 to 180 seconds. There should be at least a 48-hour recovery period between workouts for the same muscle groups. For example. when doing bench press. and Saturday.
follow an overhead press with a lat pull-down exercise. Activating one muscle results in a pulling motion. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. Split routines can also be used to integrate cardio training with weight training. If you do use too much weight. . For this reason. while activating the opposing muscle results in the opposite. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Sequence the program to exercise the larger muscle groups first. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Most muscles are organized into opposing pairs. It is important to do exercises that work all the major muscle groups in both the upper and lower body. Examples of these workouts are given later. For example. As a result. It's always important to judge by the feeling in your muscles and your general energy level. they may not benefit very much from the workout. or pushing. then the smaller muscIes. When planning a training session. for example then the following day. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown.Beyond the four-day routine are five and six day routines. followed by the muscles of the upper back and chest. There's little point in exercising at all if you only intend to do it for three months. as a result. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. I have seen this happen many many time's. For example. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). movement. you can train your upper body. BALANCE When developing a strength training program. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. If you go for a run on one day. do not hesitate to take a rest and spend some time recuperating. The latissimus dorsi muscles will not be overloaded and. When you are ready for a day off. This technique helps ensure good strength balance between opposing muscle groups which may. reduce the risk of injury. If curls are done first. Personally. 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. in turn. 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. But training at this level is not recommended for basic or intermediate level athletes.
The athlete should periodically substitute different exercises for a given muscle group(s). As long as all muscle groups are exercised at the proper intensity. Also. exercise selection. namely. for variety or due to necessity (for example. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Lifting too much weight forces a compromise in form and may lead to injury. abdominal. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. and phases of conditioning. However. safety. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. who can observe his performance as he exercises. Breathing should be constant during exercise. Each athlete must understand how to do each lift correctly before he starts his strength training program.then the arms. when in the field). As a general rule. Using different equipment. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . and neck. low back. The athlete should never hold his breath. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. The weight lifter should always do weight training with a partner. as this can cause dizziness and even loss of consciousness. both should know how to use the equipment and the proper spotting technique for each exercise. A poorly designed strength. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. For example.training program can be very boring. and they may also produce better results. There are also other factors to consider. or spotter. A natural tendency in strength training is to see how much weight one can lift. Correct breathing is another safety factor in strength training. and altering the volume and intensity are good ways to add variety. improvement will occur. changing the exercises. To ensure safety and the best results. he can do squats with a barbell instead of leg presses on a weight machine. he can switch to partner-resisted exercises or another form of resistance training.
especially beginners. The exercise should provide movement at more than one joint. 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. an exercise like concentration curls for the biceps muscles of the upper arm. EXERCISE SELECTION When beginning a resistance-training program. 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. For example. Power lifting is probably safer than an Olympic lifting. This will help him train a greater number of muscles in a given time. although an effective exercise. most of the exercises in the program should be "multi-joint" exercises. They should include those for the muscles of the leg. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. only involves the elbow joint. increasing strength is only secondary to someone that is serious about body building. The concentration curl. and not for . For most people. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. but are good for developing strength. only works the arm flexor muscles. On the other hand. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. Usually eight wellchosen exercises will serve as a good starting point. and inhale during the negative (eccentric) phase as the weight returns toward the floor. shoulders. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. and so forth. Also. This is because the exercises have been selected purely for for their strength properties. the pull-down exercise produces motion at both the shoulder and elbow joints. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. low back. These exercises will be detailed in a following section. For example.the floor. however.
P. the weight should be increased. he should increase the weight until he can again do only 8 to 12 repetitions. Also less rest is taken between sets during the workout. the weight must be reduced. During this phase. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and with higher repetitions usually between 12 and 20 reps. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. joints. Power lifting exercises will also be explained in detail in their own section. H. if he can do more than 12. This is very important. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. . By the end of the second week (4 to 6 workouts). If he can do only seven repetitions of an exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. A training is one particular form of circuit training. and ligaments. and maintenance. Circuit training is done with lighter weights. conditioning. because the beginner must concentrate at first on learning the proper form for each exercise.any traditional reason. he should use progressively heavier weights. Several different circuit training routines will be given in this book. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. When he can do more than 12 repetitions of any exercise. During the second week.
This process continues indefinitely. recovery period. one can maintain them by training the major muscle groups properly one or two times a week. The maintenance phase should be continued throughout his career and. The use of timed sets. Maintenance Phase Once the athlete reaches a high level of fitness. unlike exercises performed in cadence or for a specific number of repetitions. 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. . and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. and so on. It does not hold back the more capable performer by restricting the number of repetitions he may do. is required to reach and maintain peak fitness levels. however. ideally. Although training three times a week for muscle endurance and strength gives the best results. As time goes on and he progresses. the maintenance phase is used to maintain that level. Three sets per exercise is the maximum most athletes will ever need to do. third. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. After an appropriate period of rest. More frequent training. set of that exercise is done in an equal or lesser time period. As long as he continues to progress and get stronger. Instead. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed.This usually involves an increase in weight of about five percent. a second. 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. throughout his life. he does not need to do more than one set per exercise. As with aerobic training. If he stops making progress with one set of 8 to 12 repetitions per exercise. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. The exercise period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. The emphasis in this phase is no longer on progression but on retention.
a muscle endurance or strength training workout should not be designed to work exclusively. feet-elevated. different types of push-ups (regular. This ensures continued gains and minimizes boredom. Below. close-hand. abdominal twists. the best procedure to follow when doing a resistance exercise is as follows. several of these will be given. by decreasing any rest period between timed sets. When . when a athlete performs a workout geared to develop muscle endurance and strength. and vice versa. or give priority to. do timed sets to improve push-up and sit-up performance. here is a very time-efficient way of conducting push-up/sit-up improvement. As the athletes' levels of fitness improve.Timed sets can be applied to improving athlete's sit-up and push-up performance. Thus. This is because the muscles worked by those two exercises will already be pre-exhausted. and so forth) and sit-ups (regular. Then. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. For this reason. the difficulty of the activity can be increased. This is done by lengthening the time period of any or all timed sets. those muscle groups worked by the sit-up or pushup event. wide-hand. Thus. abdominal curls. and so forth) can be done. This having been said. and to be assured that all emergencies can be met. In this way. 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. At the same time. a training regimen which exercises all be developed and followed. 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. by increasing the number of timed sets performed. as a general rule. perform a workout to strengthen all of the body's major muscles. To add variety and increase the overall effectiveness of the activity. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. First. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. To meet this goal. or by any combination of these. Following this sequence ensures that all major muscles are worked. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery.5 minutes. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied.
because of the nature of the situp.performing this type of workout. athletes must set goals for themselves. However. balanced workout. With this approach. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. rest intervals must be placed between timed sets.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. Major Muscle Groups In designing a workout it is important to know the major muscle groups. To ensure a good. athletes can before doing the other. or vice versa. and their primary action. The exercises should be done in the order presented. for the beginner. and biceps curl. It is a good program for beginners and for those whose time is limited. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. During a timed set of push-ups. this program may overwork some muscle groups. several timed sets of push-ups can be done followed by several sets of situps. as in any endeavor. This applies when doing each timed set. and make adjustments accordingly. This program also includes exercises to strengthen the neck muscles. Thus. pay attention to how the athletes are responding. In the same way. an athlete may reach temporary muscle failure at any time before the set is over. where they are located. for the more advanced lifter. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. It has some duplication with respect to the lat pulldown. If this happens. major muscle groups. When using timed sets for push-up and sit-up improvement. The beginning weight-training program will work most of the important. For example. the times listed in the chart above may prove to be too long or too short for some athletes. graphic 3-6@@@@@@ . Finally. For example.
• Consider working with a physical trainer. • Change up the exercises that you do so that the process is easy and fun. the intensity of the workout. you should add in ten minutes per day three times per week at least. Do not twist.Here are some tips for exercising through strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Exercise the large muscle groups first. and return the weight to the starting position in a controlled manner during the eccentric phase. 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. With strength training. or arch the body. and inhale during the eccentric (negative) phase. and more effectively. Perform all exercises through their full range of motion. or with the correct equipment training alone is OK too. Begin from a fully extended. and end the concentric phase in a fully contracted position. Otherwise you can have a training partner to help with spotting. you'll want to increase this number over time to at least 30 minutes per day three times per week. Exhale during the concentric (positive] phase of contraction. 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. You'll enjoy it and you'll see improvement in the tone of your body quickly. Always use strict form. Always breathe when lifting. Again. lurch. lunge. and safety. relaxed position (prestretched). • Work with a low amount of weight first. This can cause serious injury. Accelerate the weight through the concentric phase of contraction. . then the smaller ones. This helps to increase motivation.
Although many towns have excellent strength-training facilities. athletes should warm up. Sandbag exercises are very effective in strength-training circuits. For example.Allow at least 48 hours of recovery between workouts. it is unreasonable to expect that all folks can use them on a regular basis. situps. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. The weight of the bags can be varied depending on the amount of fill. Never increase the resistance used by more than 10 percent at a time. follow triceps extensions with biceps curls. Alternate pulling and pushing exercises. Progress slowly. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. safety is a critical factor. or partners. but the rest of the body must also be trained. Train the whole body. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. sandbags. . As with all training. to progressively overload his muscles. All that is required is for the athlete. Exercise Programs When developing strength programs for people. Whether the training uses expensive machines. and follow the principles of exercise previously outlined. The availability of facilities may vary. cool down. but not more than 96 hours. Sandbags may seem unusual but have some advantages. there are limits to the type of training that can be done. dips. Concentrating on weak areas is all right. and single-leg squats are examples of exercises which use a person's body weight. three times a week. not just specific areas. Ensure that every training program is balanced. to let the body recover and help prevent over training and injury. They can improve an untrained athlete's level of strength. Pull-ups. the development of strength does not require expensive equipment. the result is largely the same. However. pushups.
More than one exercise per muscle group may be used. the more effective they should become in providing the proper resistance for each exercise. Weight training develops both strength as well as the size of skeletal muscles. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Following are descriptions and illustrations of several PREs. weight training. and rest. and foods are consumed with the intention to build the body's metabolism and increase mass. It is achieved through muscle conditioning. 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. Workouts are designed to focus on certain muscle categories. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. 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). the negative part of each exercise should take at least as long to complete as the positive part. increased caloric intake. Weight training uses a variety of specialized equipment designed to target specific muscle . 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 speed of movement for PREs should always be slowand controlled.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance.
Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight. If you want to undertake it yourself. If you are a beginner at weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. It involves a manipulation of the numbers of reps. you risk muscle injury which could hinder your progress. Different weights will give different types of resistance. Personally I have never used a personal trainer or even a training partner. The basic principles of weight training are pretty much the same as those of strength training. Another form of weight training is resistance training. Some of your muscles might be naturally stronger than others. and weight moved to cause desired increases in strength. Building up slowly allows muscles to develop appropriate strengths relative to each other. I find I can concentrate better working out by myself. Weight training is one type of strength training using weights as the primary force to build muscle mass. exercises. Equipment used in weight training include barbells. dumbbells. If you don't use good form in weight training. Some people refer to weight training as strength training. the overall tone of that muscle will grow over time. or shape. and weight depends upon the desires of the body builder. The specific combination of reps. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. they are both similar to each other. EXERCISES . you should not just "jump right in". we'll define some common exercises for clarification. size. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.groups and movements. These trainers can suggest specific workouts for you to begin with. exercise types. You need to build up your strength and over-working your muscles can cause more harm than good. pulleys. First. While they are not exactly the same. 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. Strength training focuses on increasing muscular strength and size. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. sets. tempo. sets. endurance.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
Lock your legs and hips and keep your elbows in slightly under the bar. military raise.Hold a barbell with hands a little closer together than shoulder width. side dumbell raise. dumbell press. Now that you know what exercises to do. The exercises listed above can be done either in a gym or in your home. 2 dumbbells. This exercise can also be performed with dumbbells or seated on a weight bench. . seated or standing or with 2 dumbbells and your palms facing in. front barbell raise. let's look at a couple of sample workouts. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. they will have many specialty machines that will work specific parts of your body. Lie on an incline bench and position your head at the top. front dumbell raise Standing Military Press For this exercise. Press bar overhead to arm's length. Employees at the gym can help you with proper use of the machines. you will use a barbell. Keep your upper arms close to your head. Return to the starting position. shoulders military press. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Stand with your legs about shoulder width apart and lift the barbell to your chest. If you are going to join a gym. This can also be done with straight bar. Press the bar to arm's length over your head.
. Keep your body and wrists straight. Pull the bar straight up towards your chin.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. depending on what you want to work most.
Then slowly lower them back down to your side again. controlled motion. Make sure you are lifting the dumbbells up rather than swinging them up. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. palms facing backward. . Hold a dumbbell in each hand with your palms turned toward your body. With a smooth. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.Stand with a dumbbell in each hand. Your feet should be about shoulder width apart. so that both arms are in motion at the same time. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. lower the weight while simultaneously lifting the weight in your right hand. but not quite locked. Don't lean forward while doing this either or you risk injury to your back.
Hold two dumbbells with your arms hanging at your sides. The dumbbell should end up roughly parallel with your torso. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. . Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. look straight ahead instead of at the floor so you can keep your back straight. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Concentrate on pulling your elbow back as far as it can go. Your left arm should be locked at the elbow so it will support the weight of your upper body. Switch arms after one set. Before starting. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
press the weight up back to the starting position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. . Keep your head up and your back completely straight. This can also be done holding a barbell. You can put your heels on a 1 inch block to further work the quads. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. or adapted for use without the machine. Standing Calf Raises This can be done with a specific machine found in a gym. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. You can also use a wider stance to work the inner quads even more. This can also be done with your knees slightly bent. Bend at your waist with your legs locked. Once you reach the bottom position. Stiff Leg Barbell Place a barbell on your shoulders. Firmly grip the bar with your hands almost twice your shoulder width apart. until your upper body is parallel to the floor. Return slowly to the upper position. not your neck. Keep your back as straight as possible and your chin up. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury.
then switch legs and repeat. Mid Section . your hips should be sitting back. Pause briefly in this position. Your shoulders should be directly over your front foot. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. lowering your hips so your rear knee just clears the floor. raise yourself by pushing your hips slightly forward and up toward the ceiling. At this point. Reach one foot back and place your toe on the box. bend your knee (of your front leg). Position your right leg forward in a long stride. Keeping your front foot flat on the floor. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your thigh and lower leg form a right angle. Keep your opposite foot flat on the floor and point your toes forward. Keep your back tight and your chest out throughout the entire exercise. Grasp the barbell with both hands with a wider than shoulder width grip. and straightening your leg.the higher the box. Return to the starting position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your shoulders should be directly over front foot. Keep your head and neck in line with your torso so that you are looking forward. the more difficult the exercise. If you have difficulty lowering yourself down this far. your knee should be directly over your toe. Lunges Place a barbell on your upper back. or alternate legs for each rep. Place a barbell behind your head at the base of your neck. Lift your chest up and look straight ahead. sit your hips back (like you are going to sit in a chair). Slowly bend your knees. then slowly straighten your legs and raise your body back up to a standing position. Stand up straight. 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. and lean forward slightly at the waist. and your chest should be directly over the middle of your thigh. lower yourself until the knee of your front leg is bent 90 degrees. At this point. Complete a full set. Now. leading with your head and chest. Your foot should be far enough in front of you so that when you bend your right knee.
Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench. and your lower back should remain on the floor. Begin to roll your shoulders off the floor. Focus on slow. 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 . Place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
This is what bodybuilding is all about – a continuous cycle of one-step-back. Again. This plan is just a suggestion. With any workout. It's a good thing for a bodybuilder to incur limited muscle damage. get sore but bounce back quicker since the muscular damage isn't as severe. don't worry. 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. You can progressively increase the amount of weight you lift as you get stronger. . You should also have an appropriate cool down period after you are done working out. You can adapt it as needed to suit your workout goals. Day 1 . two-steps-forward. it's important to start out slow and not push yourself beyond your limits. If the word "damage" makes you flinch. This can also be simple stretching exercises and deep breathing. A warm-up session prior to working out can not only help get your body ready for exercise. Beginners. repeated over and over on a weekly basis. on the other hand. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. you can work out more frequently than more advanced body builders. This can be simple stretching as you get your body ready to work. The reason is simple: as you get more experienced.Upper Body For the following exercises. you learn to push your muscles harder and inflict more damage that takes longer to recover from. As a beginner. but your mind will get prepared as well. you need to start out with some warm up exercises. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. begin with two sets of 10-12 reps each.
• 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. 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.Rest Day 4 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 . 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. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary) .
• 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 . but if you need to start out slowly. it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout. consider starting out with a two or three day plan.Back.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.Rest If a four day workout plan is too much for you. .• 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 . Chest. and Abs Do three sets of 12-15 reps each. Day 1 .
.Biceps. During training. • 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. Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Legs and Shoulders Do three sets of 12-15 reps each. By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. there is increased blood flow to the muscles. but you can choose whatever foods you want to get what you need. When you consume protein and carbohydrates prior to a workout. Triceps. 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. you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently.
flexibility. you want to build your body. These include cardio endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. 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. The goal is to add weight until it's difficult to complete 8-12 reps. Remember. 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. This is to get the blood flowing through the muscles. try more weight. coordination. and flexibility. and speed. not lift weights. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. On the second set. Usually that's around a minute or two. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuit training is a term associated with specific training routines. It describes calisthenic exercises for developing strength. If you find that it's just a bit too easy. endurance. Circuits can also be designed to concentrate on sports skills. 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. be sure to take note of how long it took you to get to that point. muscular endurance. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. This could be a little time on a treadmill or walking. athletes' . It's also a good idea to do your first set with very little weight. add a little weight and do the exercise again. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. strength. Circuits can promote fitness in a broad range of physical and motor fitness areas.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Be sure and rest between sets to allow your body to adjust and recover.
Increase the time per station along with the number of repetitions. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit.common tasks. and athletes rotate through the stations on command. number of times the circuit is completed. the quality and number of the repetitions done should be monitored. and any number of athletes can exercise for various lengths of time. the free circuit requires little supervision. number of stations. . In addition. athletes work at their own pace. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. These include the time. or any combination of these. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Free Circuit In a free circuit. Fixed Circuit In a fixed circuit. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. The time is monitored with a stopwatch. Almost any area can be used. Each has distinct advantages. a specific length of time is set for each station. doing a fixed number of repetitions at each station. These are discussed below. Aside from this. number of stations. and no signal is given to move from one station to the next. circuits can be organized to exercise all the fitness components in a short period of time. Progress is measured by the time needed to complete a circuit. there is no set time for staying at each station.Increase the number of times athletes go through the circuit. number of athletes. number of time. . it can provide both fun and a challenge to any athletes' physical and mental abilities. . and sequence of stations. but increase the number of repetitions.Keep the time for completion the same. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. At the same time.
Difficult exercises can be alternated with less difficult ones. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Number of Times a Circuit is Completed To achieve the desired training effect. respectively. As athletes become better conditioned. circuits to develop both strength and cr fitness may have as many as 20 stations. . athletes may run through the circuit three times. It is vital in a free circuit that no athlete stand around waiting for equipment. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. When a fixed circuit is run. developing lower-body strength) needs as few as six to eight stations. and poor results. Each station must then be equipped to handle four athletes. Further. The exercise time at each station may be reduced to 20 seconds the second and third time through. a circuit may have ten stations. exercise periods may be increased to 30 seconds or longer for all three rotations. On the other hand. Another option is to have four rotations of the circuit.Time One of the first things to consider is how long it should take to complete the circuit. the athletesm should be divided into 10 groups of four each. For example. slowdowns. Number of athletes If there are 10 stations and 40 athletes to be trained. A circuit geared for a limited objective (for example. and taking 15 seconds to move between stations. exercising for 30 seconds at each station. For example. the time at each station should always be the same to avoid confusion and help maintain control. The whole workout takes less than 45 minutes including warm-up and cool-down. athletes may have to repeat the same circuit several times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Having enough equipment reduces bottlenecks. in this instance a rope jumping station must have at least four jump ropes. Consider also the time it takes to move from one station to the next. After the warm-up.
After deciding how many stations to include. On the other hand. conditioning drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Arrange the Stations A circuit usually has 8 to 12 stations. calisthenics. grass drills. he should not limit the circuit to only these activities. However.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. For example. improving cardiorespiratory endurance may be the top priority. For example. in a circuit for strength training. but it may have as many as 20. 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. the same muscle group should not be exercised at consecutive stations. the designer must decide how to arrange them. exercisers may follow . in a strength training circuit. and guerrilla drills described in this section. For example. The six steps below cover the most important pects of circuit development. increasing muscular strength may be the primary objective. Imagination and fun are important elements in developing circuits that hold the interest of athletes. while muscular endurance work may be secondary. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives.
Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The choice of exercises for circuit training depends on the objectives of the circuit.the pushing motion of a bench press with the pulling motion of the seated row. they may run laps or run between spread-out stations if space is available. instructions for the stations are written on the signs. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. However. The necessary equipment is placed at each station. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. and all other useful information. athletes can alternate hard exercises with easier ones. he may do this in several ways. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. In the gymnasium. the number of stations. In some cases. If some exercises are harder than others. Outdoors. The choice of exercises depends on the objectives of the circuit. By not exercising the same muscle group twice in a row. Another approach might be to alternate between upper and lower body exercises. each muscle has a chance to recover before it is used in another exercise. #########show exercises . If the designer wants to include running or jogging a certain distance between stations. Select the Training Sites Circuits may be conducted outdoors or indoors. athletes may run five laps or for 20 to 40 seconds between stations.
following the directions written below will produce satisfactory results with a minimum risk of injury. and chin-up/pull-up. cardio and muscular endurance. Few exercises are inherently unsafe. and side-straddle hop can best be used in the warm-up and cooldown periods. Use good judgment before performing these exercises. When doing exercises at a moderate cadence. However. On the other hand. and strength. Exercises such as the push-up. and strength. and directions are provided below with respect to the actions and cadence. Finally. a conditioned athlete may use multiple sets of flutter' kicks with good results. athletes with low fitness levels. on the other hand. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Cardio Vascular and muscular encurance. may find certain exercises less safe than others. lunger. however. For example. parallel bar dip. flutter kicks are an excellent way to condition the hip flexor muscles. will derive the greatest benefit from many of these exercises. Also. The keys to avoiding injury while gaining training benefits are using correct form and intensity. SAFETY FACTORS While injury is always possible in any vigorous physical activity. These calisthenics are noted. . without support. sit-up. the possibility of straining the lower back increases. with the lower back properly supported. flexibility. some people. use 50 counts per minute unless otherwise directed. because of predisposing conditions or injuries. With a slow cadence. for the average athlete. few calisthenic exercises are really unsafe or dangerous. shouId not do the advanced exercises highly fit athletes can do. for the average athlete who is of sound body. They can help develop coordination. some of the calisthenics listed below may be done in cadence.Calisthenics Calisthenics can be used to help develop coordination. knee bender. such as trainees. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Nonetheless. Although calisthenics have some value when included in a cardio circuit or when exercising to music. However. flexibility. use 80 counts per minute. Poorly-coordinated athletes. calisthenics such as the bend and reach. squat bender. Calisthenics can be used to exercise most of the major muscle groups of the body.
The day after a "hard" training day. athletes can benefit from doing partner. slow stretching exercises. a certain level of muscular strength is needed to do them safely. ballistic (that is.Friday (M-W-F) training objective is cardio vascular fitness. progressive manner. The best technique is to train alternate muscle groups and/or fitness components on different days. not conditioning drills done to cadence. Programs that try to do too much too soon invite problems. For example. and follows the seven principles of exercise while. wheelbarrow. horizontal ladder. athletes should progressively train to build up to these exercises.The key to doing calisthenic exercises safely is to use common sense. However.resisted exercises followed by a slow run. These exercises are beneficial when the athlete is fit and he does them in a regular. Using such exercises for unconditioned athletes increases the risk of injury and accident. Therefore. If this type of action is performed. they should work them at a reduced intensity to minimize stress and permit recovery. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Some athletes complain of shoulder problems resulting from rope climbing. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Also. if athletes are working the same muscle groups and/or fitness components. athletes can do running at THR with some light calisthenics and stretching. The following are key points for ensuring safety during stretching and calisthenic exercises: . Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Such a program has variety. This is especially true if someone has had a previous injury to the back. and crab-walk exercises. To ensure balance and regularity in the program. Progression and Recovery Other important principles for avoiding injury are progression and recovery. develops all the fitness components. if the Monday-Wednesday. it minimizes injuries caused by overuse. should be used. at the same time. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.
you need to give it the physical movement that it needs. too. 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. This means feeding it the right regimen of movements.. head out for a walk with your spouse for a few minutes. You can even start doing these things at home. . • If you can't leave the television. Visit your local recreational center or community center. which will make the process easier and even more enjoyable. . This is a great way to get in some quality time away from the television. CALISTHENIC EXERCISES The following are some common calisthenic exercises. use only slow. To make it even better. take them with you.Stretch slowly and without pain and unnatural stress to a joint. • Do it with a pattern. During your favorite show. ballistic (bouncy or jerky) stretching movements. You get the exercise you need without missing your television program and time will fly by. ride the bike. . consider these easy and fun ways to get in the exercise that you need. Use static (slow and sustained) stretching for warming up. controlled movements with little or no extra weight. Start by working in exercise through aerobics and strength training into your day. However. if done. use a stationary bike. Your Overall Body Fitness Plan To improve the physical fitness of your body. cooling down.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. If you can't leave the kids.A combination of spinal rotation and bending should generally be avoided.
########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. climbing. Swimming. Flexibility is a component of physical fitness. However. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Stretching should not be painful. but it should cause some discomfort because the muscles are being stretched beyond their normal length. No one test can measure total-body flexibility. Because people differ somewhat anatomically. running. It involves the ability to move a part of the body through the full range of motion allowed by normal. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. For many it's a great stress relief and it can be a lot of fun. in part. Your overall body fitness means exercise and movement. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. martial arts. Yet. tests can be used to assess flexibility in the hamstring and low-back areas. Developing and maintaining it are important parts of a fitness program. Flexibility is the range of movement of a joint or series of joints and their associated muscles.• Do sports and other physical activities that you enjoy. comparing one person's flexibility with another's should not be done. A simple toe-touch test can be used. These areas are commonly susceptible to injury due. loading. People with poor flexibility who try to stretch as far as others may injure themselves. disease-free joints. Make it your goal to actually put together a workout that you enjoy. When you begin to add these into your day. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. you'll probably find every excuse not to do them. It will make all of the difference in how effective it is for you. and physical work with greater efficiency and less risk of injury. to loss of 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. you will come to enjoy exercising. . Good flexibility can help an athlete accomplish such physical tasks as lifting.
our muscles would be allowed to overextend and tear. not days. Every muscle is subject to the myotatic reflex. The athlete should feel slight discomfort. When a muscle lengthens beyond a certain point. passive. This is the tension you feel during stretching exercises. The longer a stretch is held. for best results. Set your stretching goals over a period of weeks or months. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. especially during a sudden or extreme change. and it prevents strains and tears. To counter the reflex. the easier it is for the muscle to adapt to that length. proprioceptive neuromuscular facilitation (PNF). It is a safe and effective method for improving flexibility. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. requiring a long slow recovery process. and ballistic. The athlete assumes each stretching position slowly until he feels tension or tightness. . by limiting range of motion and preventing the body from hurting itself. the myotatic reflex causes it to tighten and attempt to shorten. but no pain. stretching must be slow and deliberate. The reflex opposes changes in muscle length. There are four commonly recognized categories of stretching techniques: static. These are described here and shown later in this section. If you overstretch you can injure the muscle and end up decreasing your flexibility. He should hold each stretch for ten seconds or longer. This lets the lengthened muscles adjust to the stretch without causing injury. Stretching Techniques Using good stretching techniques can improve flexibility. Static stretching should not be painful. Although an important safety feature. You may weaken the muscle.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. it can be an obstacle to athletic development. When pain results from stretching. Without it. This lengthens the muscles without causing a reflex contraction in the stretched muscles.
• Don't bounce or jerk when you stretch. Other key points include: • Consult your doctor before starting any exercise program. Stretch gradually. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. pole. it often forces a muscle to stretch too far and may result in an injury. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. This is especially important if you've suffered a previous injury that may be affected by flexibility training. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Gently stretch to a point of tension and hold. or dynamic. or rubber tubing. such as a towel. Safety Guidelines Stretching is only beneficial if done properly. jumping jacks etc. 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. and with proper form to avoid injury. BALLISTIC STRETCHING Ballistic. for five to ten minutes before stretching to warm up the body. This produces a safe stretch through a range of motion he could not achieve without help. including one increasing your flexibility. • Devote several minutes to stretching three to five days a week. and as part of a warm up for any athletic activity.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. Bouncing causes the muscles to tighten and increases the risk of injury. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. . to help him stretch. bike riding. Individuals and units should not use ballistic stretching. • Complete a large muscle warm-up such as brisk walking.
Frequency: Do flexibility exercises daily. blood pressure. .Slow joggin-in-place or walking for one to two minutes. it took years to get tight. Stop if you feel any pain. • Hold each stretch with a feeling of lengthening the targeted muscles. not pain. and increases the temperature of the active muscles. Remember. Do them during the cooldown to help maintain flexibility. • Don't overstretch. A mild sensation of pulling should be felt in the target area.• Don't hold your breath. allow some time to see results. Athletes should do these for five to seven minutes before vigorous exercise . If you do. Type: Use static stretches. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. assumed slowly and gradually. This causes a gradual increase in the heart rate. . circulation. FITT Factors You should include stretching exercises in all of your workouts. Be patient. start slow & don't over do it. then stretch further and hold that new position for 20-30 seconds. • If you're a beginner. breathe normally and deeply with a feeling of relaxing the body. A recommended sequence of warmup activities follows. • Hold the furthest point of any stretch for a few seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • You should never feel pain in your joints during stretching exercises. as well as passive stretching and/or PNF stretching. stop immediately and consult your health care provider. The following FITT factors apply when developing a flexibility program.
knee/ankle rotations) to gradually increase the joint's range of motion. and stretching exercises should be a major part of both. thereby reducing blood flow to the heart and brain. lift a lighter weight to warm-up before lifting a heavier one. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. Stopping exercise suddenly can cause blood to pool in the muscles. thus helping reduce the risk of injury. Hold each stretch position for 10 to 15 seconds. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. as this can be very dangerous.Slowly mimic the activities to be performed. . . . and do not bounce or bob. to increase the intensity level before the activity or conditioning period. It also increases the joint's range of motion and positively affects the speed of muscular contraction. arm circles.Calisthenic exerciese. After running. .. This helps prepare the neuromuscular pathways.Do not stop suddenly after vigorous exercise. static stretching of the muscles to be used during the upcoming activity. The following information explains the importance of cooling down and how to do it correctly.Slow. Work each major joint for 5 to 10 seconds. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. for example. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. The warm-up increases the flow of blood to the muscles and tendons. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. one should walk for one to two minutes. . as described in another section. For example.Slow joint rotation exercises (for example. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.
This may provide better movement and less friction in the joint. this method is very time-consuming and expensive and usually done only at hospitals and universities. The following exercises should be performed slowly. The muscles are warm from activity and can possibly be overstretched to the point of injury. Use partner-assisted or PNF techniques. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Athletes who are overweight should follow a fat loss program. if possible. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. . @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Such programs include sensible diet and exercise regimens. There are also height to weight and circumference ratio's but these are the least accurate. . Stretching is one form of exercise that takes very little time relative to the benefits gained. However.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. ligments.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Be careful not to overstretch. You may also work on it at home.. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. A more accurate way to determine body composition is by hydrostatic or underwater weighing.
with all of the comfort that you want and need. . Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. 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. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Yet. People always want to know if a particular food is good or bad for them. Losing one to two pounds a week is a realistic goal. and height. you may not necessary be over fat. open.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. If you don't fall into the well-muscled category. gender. it's time to starting making some changes to your lifestyle. You can do it even when you are in too much of a rush and don't have time. chips. here. Poor choices like a lunch of soda. only a small percentage of their total body mass may be fat. But. full of taste and adventure. dieting is something that is simple to do healthily even if you can't live without certain foods. However. Too many bad choices over time can accumulate into a poor diet. too. we aren't talking about a diet to lose weight. And. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. What you need to accomplish through a diet is to train your body to eat healthily. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Think of your diet as being free. you can do it with lots of favors that you AND your children will enjoy. Take a look at the weight allowed for your height as shown in Table 1. Don't think about a diet that's taxing. troublesome. No single food choice is necessarily a bad choice. not a temporary thing but a permanent thing. You Are What You Eat. Although that sounds even worse. limiting or boring. You need a diet that is actually a way of eating. We aren't talking about a diet that you will go on to lose weight and then come off of later. This exercise program meets the requirement to be physically active everyday. which is best accomplished by a combination of eating less and exercising more.
your heart rate increases to unhealthy levels. Unlike "white" foods. • Without nutrition. 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. In our machine look at the way that food works. healthy food is just as important. fats. the food that you consume is the fuel that your machine needs.What's Healthy? The foods that you need play a significant role on your health. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. 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. and sugars that can cause you health issues. • Your body does not heal as quickly from injury. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. But. They provide antioxidants to a high level that helps to heal your body. your body can become ill faster and with greater intensity. If you don't give it quality food. • Your blood pressure rises. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • You are more prone to limitations physically as well as mentally. All sorts of problems arise from not eating a healthy diet of food. whole grains give you so much more health. They don't cause you to gain weight like others. . 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 they are very low in calories meaning you can eat more. • Fruits are sweet so they can solve the sweet tooth. it won't perform the right way. • Whole grains are also an important product of a healthy diet. 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.
Where Are You Now? When it comes to improving your diet fitness. Dieting To Lose Weight Finally. Consuming enough water means that you'll system is hydrated. you need to take into consideration the location that you are right now.• Water intake is also important. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. All foods and drinks should be noted! . He or she may recommend a diet that is different for your specific health issues. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. Your doctor may have additional or different recommendations for your health. You need protein but you shouldn't want to get it from fatty meats. If you don't do anything else. Spend one or two days recording the foods that you eat in an average day on a piece of paper. too. The good news is that you don't often need a lot of work to make them happen. 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. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. take note of how a normal day or week goes for you. In addition. you need to reduce this amount to at 1500 to 1600 calories per day. If you are dieting and need to lose weight. Those that do not get enough fluids end up having a body that retains water rather than having less. you're eating less and that you aren't getting as many calories from other liquids. if you need to lose weight. causing you to keep in all that you can. improving these five areas is all you need to do. What do you eat for breakfast. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. The body goes into dehydration mode. too. • Meats are important parts of the diet. The average person should consume about 1800 to 2000 calories per day.
determine if there is a better way for you to get the foods that you like. 4. 3. sugars and calories in general. you may have an emotional attachment to the foods. find out why it is that you can't give them up. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . that's a different story. If you need apple pie to feel safe. there are several key things for you to address. they aren't all bad! First. anxious. 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. For most people this is as simple as tracking what they eat over the period of a few days to a week. Don't worry. sour cream and butter just because you love the taste. Being honest with yourself is important. though. Look at your list of foods and see how many of them are high in transaturated fats. If you just love the taste. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. For example. Figure out how many calories you are consuming in an average day. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. are you connected with that big slice of apple pie because it was your favorite growing up. If you love your mashed potatoes loaded with gravy. How often did you eat without actually being hungry but being instead bored.2. you can find ways to get much of the same taste without a lot of the calories. 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 need to address this emotional problem. Next. 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.
remember moderation is the key factor in real diet fitness health. 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. 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. If you can not commit to making changes here. Here are several key areas to make changes and exactly how you should make them. high cholesterol foods that you currently are eating. Yet. There are certain times in life that foods become prime suspects to leading to health risks. That's exactly what you need to strive for here. Indeed you may want that slice of apple pie. How Can You Improve? Okay.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. 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. Food isn't worth the risk of your life. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. and therefore you can improve your health overall. The awful. use it in a different way. instead of eating it every few days make it the reward that you get for a week of good eating. here is comes. One limit to this is when the food itself is detrimental to your health condition. If you don't know you should talk to your doctor about this. If you are a diabetic. This section of our book is long for a reason. now you need to consider how you will make changes that you can actually live with. your diet fitness can threaten your life through disease and even early death. if you give it a try you may find that you like these foods better than you do the high fat. Don't fret about the foods you love. limiting diet that's going to make your taste buds go permanently bland is up next. We've already talked about what foods you need to eat for a healthy diet. . For example. You should know what types of foods you can not eat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. But.
1. there are reasons why an investment in a bit more time here can literally save your life. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. For this. And. try other flavor additions to your dishes. 2. in moderation can improve your health. The darker. 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. For example. eat lean cuts of meat.Heart Health Improving your heart's health is essential. you are in a hurry and who has time to chop up vegetables? Well. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. Or take a supplement of fish oil. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. richer and brighter the color is. Yes. A good way to know if they are in the foods that you are eating is to look at the color of the food. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. the more antioxidants are in it. they help to remove toxins from your body which means a reduction in risks of cancer. Reducing the amount of sodium that you take in is also a key factor in improving health. In addition. Garlic is a great antioxidant for your heart too. there are various foods that can help you to improve your hearts health. Antioxidants can help to transform your health. Instead of using a lot of salt. 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 unclog your heart's arteries from cholesterol. replacing the vegetable oil in your diet with olive oil. .
It adds weight to your body and it causes all types of health risks later in life. cholesterol. no frozen entrees. but replace at least part of it with ground turkey or pork. Meats. butter or creams. Reduce the amount of fat. 3. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Reduce portion sizes. Replace white rice and pasta with whole grain. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Remember. chicken and pork over beef. we'll make it simpler for you. One good switch is with ground meats. The trick you should follow. 5. No food in one sitting should be a larger quantity than the size of your palm. can lead to increased health risks for cancer and they put the pounds on. Avoid the aisles and you'll improve your health overall. Look at labels. Some of these preservatives can clog up your heart. 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. Don't reach for beef.Many foods that are pre-made contain high amounts of preservatives. unhealthy foods with foods that are better for you. Try to look for ways to improve your current recipes through replacing butters. salts. eat a bit slower. 4. This single movement alone will improve your health considerably. To help you to not feel hungry. Start looking for leaner cuts of meat. eggs and other fresh products usually line the walls of the building. 6. and sugars in the foods that you eat. . Remove soda from your diet. or products that are placed in foods to keep them fresh and looking good. Eat more fruits and vegetables. The produce section is your friend filled with riches. Look at your grains. Eat more fish. Add one new recipe to your diet each week. 2. then. milks. Learn to read labels so that they tell you what's in the foods you eat. Visit the website of the American Heart Association to get heart healthy recipes. No boxed dinners. Replace white bread with whole grain bread. is to visit your grocery store and walk around the outside aisles only as much as possible. You won't notice the taste difference. meats that are high in saturated fat are clogging your heart.
convenience or habit. they both look and feel full. Many people don't pay enough attention to the types of food they eat. To have enough energy to perform your workout. . If you're not eating enough carbohydrates. Remember. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Food supplies us with calories. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Glucose also provides energy for your brain and making blood in your body. Glycogen is the principal form of energy that is stored in muscles.If you need to lose weight. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. you'll need a lot of different nutrients. When your muscles are filled with glycogen. But food is very important in a body building program. Calories are tiny bits of energy that your body uses to perform work. Carbs Carbohydrates are the body's main source of glucose. Dropping just a small amount of weight means that you need to eat less and do more physically. Glucose is a simple carb that is stored in your muscles and liver as glycogen. One of the most important would be carbohydrates. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. but that requires the breakdown of body protein from muscle. then you need to consider a calorie reduction. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. while making changes at first is a challenge. While you may love food. your body will start breaking down muscle tissue for glucose. Food is a requirement to living and a healthy diet is an essential part of living a long life. the foods you eat can make a huge difference in the effectiveness of your program. Glucose can be made from protein. Don't make sacrifices here for speed. you will get into the habit and will eventually love the differences you have made. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy.
sugar and refined foods such as white bread and white rice . Beans and oatmeal are two excellent sources of fiber.are digested quickly and easily. you must consume enough fiber in your diet. state. Divide your carb meals into six servings throughout the day. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. and besides your postworkout meal. oatmeal. it is also the best time to load up on carbs. A high carb intake at your post training meal will have less chance of being stored as fat. 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. This divide and conquer approach stimulates a steady release of insulin to create an anabolic.typical simple carbs . however. Eat about 25% of your daily carbs at this meal. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. the intake of simple carbs can stimulate fat storage. For men. and aiding in muscle glycogen formation and growth. potatoes. If you have not been working out. Your body must replenish these levels before stimulating the fat storing machinery in the body. it can prevent muscle catabolism while promoting anabolism. Breakfast is definitely the most important meal of the day. If you eat too many carbs in one sitting. . That number will be the amount of grams that should be consumed daily. Along with carbs.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. whole grain breads. After training. For example. or muscle building. Women multiply their body weight by two to get their carb gram intake. Eat some simple carbs after your workout and eat more of them. Honey. and brown rice. Focus on unprocessed complex carbs like sweet potatoes. the amount of carbs that should be taken in by multiplying their body weight by three. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.
injured. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). For body builders. Amino acids are the building blocks of protein. . You usually see this in people who are starving. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. your body will break down muscle tissue to get it. This is not good because the opposite is now happening. Protein intake exceeds output. or muscle building. and replacing tissues. If you lose more nitrogen than you consume. Your body is degrading muscle and other body proteins. Protein is involved in growing. The total carb intake is the same. If you eat carbs late in the day. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Watch out. so your body won't need as much. Obviously. and then increases insulin levels (ensuring no loss of muscle) on the final two days. If you are needing to lose some fat along with building your muscles. this is something that you want.As your day wears on. For example. This puts your body in what is called a catabolic state. then 50% more (900g) for the next two days. Protein Another important nutrient every body builder needs is plenty of protein. nitrogen balance is an important concept to keep in mind when talking about proteins. repairing. try varying the volume of intake. your body will store them as fat and increase weight gain instead of muscle mass. you will want to rotate your carb intake. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). if you consume more than you lose. and protein is retained in tissue as new muscle is added. That is made possible because proteins are the basis for body structures. Your energy requirements will also decrease at this time. On the other hand. or have a fever. if your protein output exceeds intake you would have a negative nitrogen balance. your carb intake should decrease. Eat 50% fewer carbs (300g) for two days. then the standard 600g for the next two days. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. state. burned. Glucose molecules make up carbohydrates just like amino acids make up proteins.
build muscle. cooked broccoli 1 c. you'll need to eat more protein to counteract this effect. concentrate on the complete sources of protein like meat. That way. . your body cannot break it down very well. While there are proteins in other foods. catabolic means muscle loss. you'll still need some fats in your diet. Ultimately. cooked 5 oz. Fats are the main source of energy in the body. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. fish. you need to focus on the complete sources rather than those that are incomplete. Fats Yes. Fat combines with glucose for energy in order to spare the breakdown of protein. but if you want to get ripped with your body building program. Because of the chemical composition of saturated fat. you'll need the amino acids in protein to work in your body. your protein intake should increase to 1 1/2 times your bodyweight. protein can do what it is supposed to do . therefore. In body building contexts. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. steak. A 200 pound body builder. When calculating the amount of protein you are eating. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The key to fat intake is to stay away from bad fats and only eat the good fat. The general rule is to consume daily the same amount of grams in protein as your body weight. Many diets have you cutting back on fat and carbohydrate intake. and eggs. would need to eat 200 grams of protein every day to put the body in an anabolic state. even when you are building the perfect body. If you are dieting while body building. 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. To compensate. Be aware of the amount of protein you are eating and make them work for you instead of against you. 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. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz.An anabolic state is when your body has a positive nitrogen balance. milk 2 T. Saturated fat is bad. These are the fats that contribute to heart disease and high cholesterol.
you should stay away from fats like animal lard and use oils such as olive oil or canola oil. as well as egg yolks. This type of fat is often used in commercially processed food because they are preserved longer. fat. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Fats are actually an important part of any diet. and even Type 2 diabetes. . and improve brain function. They play an important role in protecting the body's vital organs. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. whole milk dairy products like milk and cheese. seafood. fatigue. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Because they reduce inflammation in the body. saturated fats are hard and solid. heart disease. They can reduce inflammation. Elevated levels of LDL can clog arteries and cause heart disease. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. well. Fats keep the body insulated. 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. Trans fats cause an over activity in the immune system and are linked to stroke. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They are also more readily stored as body fat. These fats are most often found in fish and can have some significant health advantages. So basically.Saturated fats are commonly found in animal products such as meat. Omega 3 Fatty Acids can actually help combat conditions such as depression. These fats are found naturally in foods like nuts and avocados. so they should be limited. At room temperature. and diabetes. Unsaturated fats are easier for your body to break down. Unsaturated fats are in liquid form as in oils. joint pain. maintain healthy hair and skin as well as providing a sense of fullness after meals. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Trans fats should also be avoided. help prevent cancer growth.
The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. so when those levels are down. . 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. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. That includes alcohol as well. Alcohol consumption also hurts muscle growth. Having higher levels of testosterone can help with your workouts by making you more aggressive. you must be careful not to overdo on the fats. It has no nutritional value but it does contain high caloric content. About a 1/2 cup is a good amount. it becomes much harder to build muscle. it slows down your metabolism hindering your body's ability to process foods. iron and potassium. For one. Many people like a drink or two or even three to help them unwind and relax. As many know. magnesium. you will want to pay close attention to the foods you are feeding your body. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Not only will having a hangover lower your workout intensity. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. alcohol can have a detrimental effect on your progress. Alcohol contains nothing but empty calories. There are several reasons why it does this. but drinking actually lowers protein synthesis by twenty percent. Because your cells aren't holding as much water.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. phosphorus. • Use olive oil in salad dressings and when cooking • When baking. relaxation and growth including calcium. it dehydrates your muscle cells. you will not be as intense in your lifting and weight training. But when you are a body builder. In fact. instead of topping with chocolate or candies. Not only that. hydrated and even over hydrated muscles allows for a much higher anabolic environment.
When this happens. if you're training hard. Without enough water. Water flushes out toxins and other metabolic waste products from the body. This water is stored in extra cellular spaces. For this to work properly. Use artificial sweeteners instead. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. When water is in short supply. your skin starts looking soft and puffy. as it helps remove excess nitrogen. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work. then you need a basic mega-vitamin. and water unlocks the power of those vitamins. urea (a toxic substance). creating an anabolic environment needed for muscle growth. In addition. water can actually reduce feelings of hunger. the kidneys can't function properly. Supplements like creatine work in part because it pulls water in muscle cells. and ketones. Plus. If you're eating big to gain weight. but if your diet stinks. In other words. A good diet is essential to an effective body building program. water can help them work. Soda. but for body builders. the body. Water is good for you anyway. drinking water can actually help you shed excess water weight. • No regular soda! Diet is better for you anyway and doesn't contain sugar . you need plenty of water. coffee. and you should.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. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. some of the load is transferred to the liver. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. If you're going to be using supplements in your body building program. For body builders. you won't be doing yourself any good. and tea don't count either. Many vitamins are water soluble. You can workout with the intensity of a professional. Contrary to popular belief. Water is especially important when following a "high protein" diet. it can be especially important. it burns less fat. thinking there's a shortage. so you're not getting the hydration you need. The caffeine can increase fluid loss. then you need even more water to help your kidneys do their work. Water is part of every single metabolic process that the body undertakes. you'll need much more. begins hoarding it.
• 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
Cover with tomatoes and liquid. low-calorie Dijon mustard 1 clove garlic. Turn fish over. or put toothpicks through them. or until the fish easily flakes with a fork. Serve. cover and cook on low for 45 minutes. Put the all spice. salt and pepper in. Broil on top rack for 5 minutes. skinless chicken breasts. Serve over your favorite type of noodle. Bake at 350 degrees for 30-35 minutes. thawed and dried 1 egg lightly beaten 8 oz. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. slice in half and flattened Combine the onion. Optional: Garnish with lemon slices. Add the chopped onion and mushrooms. Sprinkle with paprika and capers. Can diced tomatoes w/ basil. spread with mustard/garlic mixture. low fat ricotta cheese Salt & pepper to taste 4 boneless. egg. Pan Broiled Fish 1 lb. frozen spinach. Serve. .15 minutes. garlic & oregano Arrange fish filets in a single layer in skillet. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine. In a separate bowl. stirring occasionally. Fish filets One 14 oz. Pour the spaghetti sauce in. minced or pressed 2 tbsp. spinach. Cover and cook over medium heat for 10-20 minutes. stir together mustard and garlic. drained capers Paprika to taste Rinse fish and pat dry. Serve plain or over brown rice. and cheese mixture in a bowl. Drizzle with lemon juice. Arrange fish and zucchini in a single layer in a large pan. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Add browned chicken. Top on whole wheat pasta or brown rice if desired. Ground Turkey Breast Sauce 1 lb. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Uncover and cook an additional 15 minutes. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp.
Cook tuna to desired doneness. mustard. low fat mayonnaise 1 tbsp. combine rice. black pepper. Chop egg whites and add to medium bowl. This is also good cold. and tuna. barbeque sauce In large bowl or Tupperware. Eat plain or on a bed of pasta. Add tuna with an amount of Worcestershire Sauce that you like. or just use more egg whites. 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. or over some brown rice. 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. Fiery Chicken Deluxe . Top with lettuce or spinach leaves and second slice of bread. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. You can eat this on some whole-wheat bread. Add mayo. Cook to desired texture. Microwave for approximately 1 minute when ready to serve. Add tuna and sprinkle with seasoning. plain.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Chicken. combine all ingredients and stir until well-mixed. Add cheese if you like and let it melt after turning the burner off. and chicken. Mix well and spread over bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Add barbeque sauce and stir together until well-coated. beans.
Snap off tough ends of asparagus and remove scales with vegetable peeler. Cover and cook 1 minute.10 hours (the longer. Add garlic and sauté 1 minute. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. rinsed and patted dry. Cut chicken into two to four thin slices. Pre-heat. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. You can grill rolls than for seven minutes on the electric grill at 375 degrees. depending on how thick you would like your roll to be. Dried parsley Juice of 1/2 lemon 1 lb. Makes 2-3 servings Garlic Roasted Vegetables . minced 1 tsp. Place one slice of turkey bacon on each slice of chicken breast. then let it sit in the refrigerator for 3 . 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. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. salt with chicken in a container and really roll the chicken breast around in the mix. Let it marinate for 25 minutes. Add parsley and lemon juice. cayenne pepper. Heat wine in a medium skillet over medium heat. the juicier it will be) This works best with a Foreman-style grill.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. and put the green beans in for 2 . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Fresh bay scallops. Put chicken slices in the container. 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. mustard and honey. Once the roll is ready. Place one asparagus stick on the top and start rolling it.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Give the asparagus a quick wash. or bake them for 25 minutes at 375 degrees. add the salt and pepper.
Great with meat. peeled and cut into 6-8 wedges 1 large garlic bulb. or 3 tbsp. Makes two servings Fish in Foil 1/2 lb. Repeat until mixture is used up. Bake for 15 minutes. celery. Top each piece of fish with tomato. chopped 4 small zucchini. Salt and pepper to taste. Combine with sunflower seeds. and pepper. skinless chicken. and place in mixing bowl. 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. boneless. sunflower seeds 2 tbsp. olive oil In the Oven: Preheat oven to 400 F. drizzle with olive oil and stir to coat. Salt and pepper to taste. Roast for about 1 hour 20 minutes or until tender. or 3 tbsp. green onion. peeled and quartered 6 parsnips. zucchini. dried thyme. chopped 1 tbsp. Combine all the vegetables in roasting pan. sealing with a pleat. On the Grill: Turn barbeque to medium. fresh 4 tbsp. julienne 1 cup dry white wine 1 tsp. square pieces of foil. Cut two 12 in.6 carrots. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. broken into cloves and peeled 1 tbsp. Serve immediately. peeled and halved 2 medium onions. Sprinkle each with wine. herbs. Fold foil edges together. julienne 1 carrot. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. dried rosemary. dried fruit bits 1/8 cup celery. peeled and quartered 6 shallots. Drink. Chicken Salad Roll-ups 1 lb. fruit bits. Spread a little chicken mixture on lettuce leaf and roll up tightly. Workout Energy Salad . cooked 2 tbsp. Place a piece of fish on each square of foil. chicken and fish. Combine all the vegetables into a tinfoil bag. halibut. Roast for about 30 minutes or until tender. and carrot. fresh. cut in two pieces 1 tomato. drizzle with oil and stir to coat. or wrap roll-ups in plastic wrap for later use.
cucumber. lemon juice. carrots. and sunflower seeds. torn into bite-sized pieces 1/3 cup spinach. The spin-off is less likelihood of developing heart disease.it's time to make the fitness connection In many cases fitness begins with weight reduction. mushrooms. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. . cooked and cut 1 stalk celery. spinach. Muscle Density Broccoli Salad 1/2 pound cooked steak. parsley. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. broccoli. basil In a medium-sized salad bowl. cooked and chopped 1 cup green beans. combine lettuce. green beans. tomato. torn into bite-sized pieces 1/3 cucumber. Weight control .1 cup lettuce. Shake vigorously. In a screw-top jar. and pour over salad. peeled and sliced 1/3 tomato. yogurt. and pepper. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. mustard. and diabetes. You don't necessarily have to be dieting. mix olive oil with lemon juice and herbs. The higher the fat. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. cut in strips 1 cup broccoli. sliced Fresh parsley In large salad bowl. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. sliced 1 green onion. 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. celery. combine the vinegar. and shake until thoroughly mixed for the salad dressing. Aerobic fitness is related to an individual's body fat. and onion. sprouts. sliced 1/2 cup mushrooms. combine steak. In a screw-top jar. high blood pressure. avocado. mushrooms. Nutrition is very important when you are trying to build up muscle mass. Arrange salad on a bed of lettuce leaves.
Enjoy the payoffs:. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Invest in yourself. Making nutrition work Improving your nutrition will increase your mileage in many ways. (4) A feeling of pride. (2) An improved self-image. b. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. 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 . and so on). dehydration. unhealthy. (3) A sense of accomplishment. Compare the benefits of a sound nutrition with the consequences of crash diets. (3) Develop a strategy (diet. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Stay away from food fads they are usually boring.a. headaches. You can even lose weight while improving performance. (4) Carry out the strategy.. and too strict and will lead only to temporary weight loss. (1) A healthy appearance. (2) Get motivated. exercise routine.. (1) Make a decision to lose weight and shape up. lifestyle changes.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
or simmer meat.a memo to the cook for cutting calories during food preparation a. (1) TRIM fat from meat. The urge to eat the whole thing becomes too great. Good cookin' for good lookin . and diet according to your plan. For them trying to eat just a cookie. you can include a favorite high calorie food item as a special occasional treat. Braise in covered pan on stove top or pan broil in a nonstick pan. sauces. bake. soups. or sparerib is too tempting. have a particular food obsession that must be recognized.5 liter = 17 ounces . Cook meats on rack so that fat can drain off. poultry or fish without adding fat. You have to make and follow your own rules according to your ability to control what you eat. poultry. (3) Remove skin from chicken or turkey. .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and add spices to enhance flavors. But if you plan your diet. The meat. fish.7 liter = 24 ounces .Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . and baked products. Many people. (2) Roast. The milk and cheese group. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. and dry beans group. (2) Substitute plain. Avoidance is one means of control. however. broil. (1) Use skim or lowfat milk in recipes when making puddings. b. piece of candy.
The bread and cereal group. Dining tips a. and margarine. d. or sour cream. sauces. butter. Substitute lower calorie ingredients. (2) Go easy on sauces. Starchy foods are not fattening when consumed in moderate quantities. steamed. c. or bake vegetables. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (5) Have boiled. avoid those prepared in cream . (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Avoid gravies. broil. The vegetable and fruit group. (2) Avoid recipes for baked products that require large amounts of fat and sugar. and deep-fried food. b. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Request diet salad dressing. schnitzel). most restaurants have them. boil.(4) Chill meat broth until fat turns light and solid on top. or lemon juice for your salad. vinegar. If the meat has been fried (southern style chicken. Some fruits may be broiled or heated with spices added for flavor. c. Check nutrition information label for total calories in each portion. However. (1) Steam. (3) Check ingredient labels for fat and sugar content. (1) Use less fat and sugar than called for in recipes. With a spoon or knife. (3) Try lemon juice or vinegar on salads. Remove all the visible fat from the meat. Cut way back on regular salad dressings. skim or peel fat off and discard. remove the coating and eat only the meat. or baked rather than fried potatoes. butter. Season with herbs and spices. d.
USE SPARINGLY. regular soda. b. jam. and mineral water add no calories to your diet. Avoid rich desserts. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Keep a food diary and monitor your own intake. candy. sugar. Carry individually packaged sugar substitutes to sweeten beverages. 11/2 oz. (1) Eat S-L-O-W-L-Y (2) Consume less fat. For example. if you must. pies. Try a slice of lemon or lime in a glass of ice water. Also. have fresh fruits. (1/2 cup) Hard liquor. .) Food Calories 160 250 165 110 200 300 Educate your appetite a. If you MUST have a snack. baked potatoes with a small amount of sour cream or margarine is a good choice.25 liter (8 oz. cakes. a few crackers or pretzels. honey.25 litre (8 oz. black coffee. c. rice. jigger Dry wine. (8) Plan snacks. cookies. 4. f. or spaghetti are good potato substitutes. gelatin. Low-calorie beverages. Alcohol calories American beer. pastry. ice cream. Lowfat milk is also a nutritious choice.) Sweet wine. Always check your intake for balanced nutrition and total calories. . g. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. noodles. macaroni. or delicious low-calorie raw vegetables.sauces or deep-fried.6 oz. unsweetened sodas. European beer. Plan your food intake and abide by your plan. 1/2 liter Cocktails. 12 oz. Follow these tips to lose weight and body fat. e. and other sweets. . jelly. (3) Take smaller portions (4) Consume less sugar.
1 ounce package 180 Chocolate candy. Lower in fat. 2 scoops 200 Potato or corn chips. 1 cup 223 Beer (European). Weight control . Lower in sugar. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 ounce 150 Grapefruit or orange juice. 12 ozs. 1/4 cup 340 Salted nuts: Peanuts. 1/2 liter 250 Creamy salad dressing. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. (Each teaspoon supplies an additional 45 calories). Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 25 nuts 252 Mixed. 2 tbs 170 Cashews. or sugared beverage.) 840 Coke.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . b. 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.d. creamed. 160 French fries. Each teaspoon supplies an additional 20 calories. Become aware of how many calories you're consuming. soda.especially in snack foods.
. loneliness. think of it as something you have chosen to do. beef bologna 237 Lean ham 103 1 oz.3 oz. 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. I haven't weighed 180 pounds since I was 15 years old. big bones. or Gosh. or discouragement. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. it will be easy to give up these typical excuses. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. anger. or I can still workout OK. Try not to be food centered. Get motivated. This is important if you plan on being successful at losing weight. Dieting is up to you if you are willing to try. Make up your mind to control food instead of letting food control you. 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. so why lose weight? b. c. Forget those old excuses: But I've got a large frame you know. but you want to strive to be the best. You may be a good athlete now.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. Occupy your time with other activities not related to food. Don't be angry that you have to lose weight. cream cheese 106 1 oz. If you're serious about losing weight. or Everyone in my family is big it's hereditary.
minerals. Choose the recommended number of daily servings from each of the five major food groups. pause halfway through meals and don't stuff yourself. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. unless fat is added in processing. Don't let this be wasted effort. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Different foods contain different nutrients and other healthful substances. and Pasta Group: Foods made from grains (wheat. Stick with it! f. and oats) should form the foundation of a nutritious diet. carbohydrates (starch and dietary fiber). so choose a variety of whole and enriched grains. Cereals. enjoy flavors. You are always responsible for what you are eating. remember. They provide vitamins.d. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. . To make sure you get all the nutrients and other substances you need for health. Don't cheat. You should consume at least 6-11 servings daily from the base of the pyramid. i. Eating plenty of whole grains. Your body is adjusting to your new eating habits and changes are taking place. rice. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Construct new habit patterns. and different whole grain foods differ in nutrient content. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. and other substances that are important for good health. h. in preparation. overeating hurts no one but yourself. For best results. Rice. Make meals as pleasant as possible even if you are cutting down on what you eat. e. Make your meals last longer. g. or at the table. Breads. Remember all the work it took to get you to your desired weight. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Grain products are low in fat. No single food can supply all the nutrients in the amounts you need. slow down.
Fruit Group: The fruit group. tomatoes. collards. Vegetables are nature's vitamins. and dried fruit. also provides fiber. Choose dark green. Two to four servings of fruits are recommended each day. iceberg lettuce. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. rye. The lighter colored vegetables. in addition to providing vitamins and minerals. To maximize the vitamin and mineral content of your vegetables. and yellow vegetables. One cup of leafy raw vegetables is also a serving size. or wok only until tender crisp. steamer. strawberries. spinach. or minerals. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cereal. whole grain muffins (bran. and celery are mostly fiber and water with very little calories. To ensure that you get essential vitamins and minerals. low fat bagels (pumpernickel. or winter squash are the best choices. kiwi. A 3/4 cup of fruit juice equals one serving. oat bran. cantaloupe. A 1/2 cup of cooked rice. orange. cauliflower. A 1/2 cup of vegetables is about the size of a tennis ball. canned. A 1/2 cup of fruit is about the same size as a tennis ball. Other good choices are citrus fruits. you should strive for 3-5 servings per day from this group. the more likely it is to have large amounts of vitamins and minerals. Cook in a microwave. bananas. Brussels sprouts. or a 1/2 cup of chopped. vitamins. If you choose fruit juice. A serving size of raw or cooked vegetables is only 1/2 cup. don't overcook.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. such as cucumbers. Juice that you can see through . carrots. or cooked fruit. whole wheat). whole grain breads and rice. corn and oat bran). The best choices from this food group are bran cereals. A 3/4 cup of vegetable juice also constitutes a serving from this group. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Breakfast is a good opportunity to eat some fruit. green peppers. or pasta is about the same size as your fist. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Broccoli. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. The darker the vegetable. and stoned wheat and whole grain crackers. and most people eat more.
Dry Beans. minerals. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Poultry. they are referred to as empty calories. For example. can also contain a large amount of fat. so you may not get your daily requirement for the essential nutrients. a 2 1/2 ounce soyburger. 2 tablespoons of peanut butter. Sweets add taste and flavor. A serving size of cooked fish. Two to three servings from this group are required each day. which can't be made by the body. and minerals. or 1/3 cup of nuts. milk. Fats. this group can contain large amounts of fat as well. Most people are at one extreme or the other by consuming too much or not enough from this group. One cup of milk or yogurt. Eggs. Most fats and sugars are nutrient poor. Many no-fat or low-fat dairy products are available. and minerals (fortified by law) especially calcium and riboflavin. peanut butter. 1 ounce of cheese is about the size of four dice. and is easily attainable. For this reason. and yogurt. The recommended number of servings per day for this group is 2-3. Like the milk group. The milk group. chicken. frying food in fat (cooking oil) once in a while is all right. vitamins. a 1/2 cup of cooked dry beans. This means that they provide nothing to the body except calories.(apple. or 2 ounces of processed cheese (American) is considered a serving size. . sour cream. however. however. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. The serving sizes typically consumed greatly exceed the nutritional requirement. Yogurt. or prune juice). water. and beans. Foods from this group are still an important part of a performance diet. peach nectar. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or grilling. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. A better food preparation choice is baking. Milk. fiber. Fish. it does not mean that you should never eat these items. Meat. roasting. and Cheese Group: These dairy products are a great source of protein. including cheese. a 1/2 cup of natural cheese (Cheddar or Swiss). Top choices are 1% or skim milk. However. poultry. 1 egg. Quick and easy choices include canned tuna. lentil soup. no vitamins. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). grape. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. vitamins. Oils. or protein. and yogurt. low-fat cheese.
In contrast. molasses. E. fiber. and . poultry. Sometimes extra sugars are added to low-fat muffins or desserts. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. increase the risk for coronary heart disease by raising the blood cholesterol. An apple is a better choice than applesauce. and carotenoids. whole grain foods. turkey from the meat and beans group. notice that many of the meals and snacks you eat contain items from several food groups. Eating lots of fat of any type can provide excess calories. butter. walnuts. However. so they can make it difficult for you to avoid excess calories. Choose natural or less processed foods whenever possible. D. ask that it be grilled rather than fried. for example. These foods include high-fat dairy products (like cheese. or lean meat. Food processing tends to remove vitamins. and cheese from the milk group. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. You need some fat in the food you eat. Your pattern of eating is also important. Try fruits. low fat doesn't always mean low calorie. minerals. choose small portions of foods. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. and they help absorb the fat-soluble vitamins A. and proteins in food supply energy. Also. which is a better choice than apple pie. berry jams. A baked potato is a better choice than mashed potatoes. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. cream. When eating out.Top choices from this group include olive oil. and K. and sodium. Fats supply energy and essential fatty acids. If you choose fish. and they may be just as high in calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. but choose sensibly. fats. whole milk. and fiber and add undesirable or questionable additives. Some kinds of fat. especially saturated fats. a sandwich may provide bread from the grains group. or a favorite dessert. which is measured in calories. vegetables. High-fat foods contain more calories than the same amount of other foods. but most people still eat too much saturated fat. which is a better choice than apple juice. which is a better choice than potato chips. For example. Choose them wisely. CHOOSE SENSIBLY The carbohydrates. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. or a cup of low-fat milk or yogurt for a snack.
and Nuts . Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and coconut oil. Unsaturated fats occur in vegetable oils. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. .Choose 2 to 3 servings of fish. lard. such as many hard margarines and shortenings. other lean meats. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . sunflower. or lentils often. shortening). decrease the amount of fat you use in cooking and at the table.Choose vegetable oils rather than solid fats (meat and dairy fats. and fatty fish like salmon. Fish. Trim fat from meat and take skin off poultry. avocados. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Some fish. Shellfish. salami. and peanut oils are some of the oils high in monounsaturated fats. Keep your intake of these foods low. lean poultry. and mackerel. or nuts daily. such as salmon.regular ice cream). shellfish. Poultry. canola. and other cold cuts. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and dairy fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. . Try the lower fat varieties (check the Nutrition Facts Label). taking care to avoid excess calories. Meat. the skin and fat of poultry. egg yolks. olives. These foods include liver and other organ meats. .If you need fewer calories. beans. peas. Vegetable oils such as soybean oil.Limit your intake of high-fat processed meats such as bacon. sausages. Olive. Eggs. tuna. These foods include those high in partially hydrogenated vegetable oils. Use moderate amounts of food high in unsaturated fats. bologna. corn oil. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. palm oil. most nuts. Beans. fatty fresh and processed meats. Choose dry beans.
some vegetables. Sugars and starches occur naturally in many foods that also supply other nutrients. Prepared Foods . .Choose fruits as desserts most often. fat-free or low-fat yogurt. Foods containing added sugars provide calories. and grains.Limit your intake of foods with creamy sauces. Foods at Restaurants or Other Eating Establishments .Choose fat-free or low-fat milk. and add little or no butter to your food. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. not the naturally occurring sugars in foods like fruit or milk. cereals. and low-fat cheese most often.Choose fish or lean meats as suggested above. Choose foods lower in saturated fat and cholesterol. . This decreases the saturated fat and calories but keeps all other nutrients the same. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.. In the United States.Limit your intake of liver and other organ meats. Dairy Products . Limit ground meat and fatty processed meats. Try switching from whole to fat-free or low-fat milk. Examples of these foods include milk. fruits. Sugars are carbohydrates and a source of energy (calories). The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Use egg yolks and whole eggs in moderation. but may have few vitamins and minerals. and cheese. During digestion all carbohydrates except fiber break down into sugars.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. . . breads. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. marbled steaks. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. the number one source of added sugars is nondiet soft drinks (soda or pop).
However. the firmest link between salt intake and health relates to blood pressure. Some recipes include table salt or a salty broth or sauce. Intake of a lot of foods high in added sugars. There is no way to tell who might develop high blood pressure from eating too much salt. Eating less salt may decrease the loss of calcium from bone. At present. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Only small amounts of salt occur naturally in foods. cakes and cookies. Not all foods with added salt taste salty. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Some people add salt or a salty seasoning to their food at the table. You may be able to reduce your chances of developing high blood pressure by consuming less salt. . Salt is found mainly in processed and prepared foods. normal person. You will face no nutritional deficiencies. Salt (sodium chloride) is the main source of sodium in foods. presweetened cereals. like soft drinks. also are high in vitamins and minerals. like chocolate milk. and sweetened canned fruits. High salt intake also increases the amount of calcium excreted in the urine. Choose and prepare foods with less salt.Sweets and candies. 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. Some foods with added sugars. and some cooking styles call for adding a very salty seasoning such as soy sauce. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. 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. is of concern. The reasons for switching to a vegetarian lifestyle are many. Never stop learning about your diet and what you put into your body. you need to go into it with as much information as you can. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. but when you do decide to switch to a meatless diet. consuming less salt or sodium is not harmful and can be recommended for the healthy. and fruit drinks and fruitades are also major sources of added sugars. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures.
becoming increasingly restrictive. You might be surprised to know that there are many different types of vegetarians. including sterols.000 different drugs. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. particularly saturated fats. . vegetables and fruit. A vegetarian does not eat any meat. • Macrobiotic: A diet followed for spiritual and philosophical reasons. I have included this section for your personal choice. game. eggs. The highest levels eliminate fruit and vegetables. seeds. Being healthier on a vegetarian diet means spending less on health care. though each level gradually eliminates animal products. The dangers herein. poultry or any slaughterhouse by-product such as gelatin. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Vegetarians live on a diet of grains. in secondary consumption of antibiotics. These drugs are consumed when animal foods are consumed. milk and milk products. eventually reaching the level of a brown rice diet. Whatever your reason for wanting or not wanting to become a vegetarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). herbicides. • Lacto-vegetarian: Eats dairy products but not eggs. animal foods contain far higher concentrations of agricultural chemicals than plant foods. The list can go on and on. grains and nuts. Vegetarian foods tend to cost less than meat based items. or slaughter by-products such as animal fats. with or without free-range eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. or any other animal product. • Fruitarian. fish. nuts.Animal foods are higher in fat than most plant foods. Being higher on the food chain. poultry. etc. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Plants do not contain cholesterol. including pesticides. growth hormones and other veterinary drugs that are given to livestock animals. A type of vegan diet where very few processed or cooked foods are eaten. antibiotics. fish. There are over 20. Consists mainly of raw fruit. • Vegan: Does not eat dairy products. shellfish or crustacean. This is the most common type of vegetarian diet. The diet progresses through ten levels. Not all levels are vegetarian. are well documented.
and pigs to provide food for their families. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. . Men would kill deer. 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. In fact. There really is no single vegetarian eating pattern as you can see from the definitions above. The women would grow huge gardens that would provide the rest of the nutrition. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. though their exact meaning can differ. many years ago. the food was pure and unprocessed. but not fish. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. cows. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. They were freaked out by the thought of consuming something that at one time could look them in the eye.Other terms can be used in describing various vegetarian diets. Somewhere along the way. but also how it was processed for human consumption. The term strict vegetarian may refer to a vegan diet. Persons consuming fish but no meat are sometimes called pescetarians. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. That includes chicken. big business began changing the way food was not only distributed. The meat was cleaned and cured without chemicals or preservatives. Many. Back then. because choosing to eat as a vegetarian is such a personal decision.
their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Then concern began to arise as to how safe these foods really were. Studies were conducted. It is a lot cheaper to buy vegetarian foods instead of meat. even before the animals are sent to a slaughterhouse. Plus.the way animals are killed and the preservatives put into the meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.Initially.for anyone! Many animals are also infected with diseases due to poor living conditions. Once they are killed. .are reason enough for some people to give up meat. Another good reason is that meat is expensive. In fact. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Some of us still don't have much concern over our processed foods. They have decided that eating pure and natural foods instead of processed foods are the way to go. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. elevated blood pressure. surveys were taken. Mad cow disease is a very real illness that causes dire circumstances even death. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. but others have taken a different turn. They are also often injected with artificial hormones to increase meat production. Meat . Let's look at some common reasons people give for eating meatless meals.especially red meat . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. 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. This can't be healthy . and results were published that indicated some of these processing procedures weren't as safe as originally thought. It's true that the way we process meats can begin in a not so pleasant way. people just accepted the fact that processed foods were a way of life.is often associated with higher risks of heart ailments. and other diseases. These two instances .
Certain components of food help our bodies not only operate more efficiently. Their immune system is stronger. provide a wider range of nutrients. calcium.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. 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. and thus smaller medical bills. Medical studies have proven that a vegetarian diet is easier to digest. A vegetarian diet is healthy because it is typically low in saturated and total fat. Vegetarians are less susceptible to major diseases that afflict present-day society. make less frequent visits to a doctor. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. and imposes fewer burdens and impurities on the body. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. their bodies are more refined. As a result. It's just a more productive and less invasive way to eat that gives way more benefits than not. This is simply not true. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. Vegetarians have fewer physical complaints. are healthier. and vitamins are all contained in our foods. they live longer. and enjoy very productive lives. most people choose a vegetarian diet for health reasons. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. They include: . There are six food groups in the vegetarian diet. and their physical appearance is better. Protein. Whatever the reason. there can be little doubt that eating a vegetarian diet is a healthier way to eat. fewer dental problems. but keep us from getting sick.
veggie burgers. • Fruit & vegetables.tofu. pasta etc). baked beans. proteins. Meat supplies protein. oats. zinc. • Nuts & Seeds . supplies vitamins A. etc. in addition to the above. • Seeds: sesame. barley. Fish. maize. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. . Carbohydrate. All are equally important to our well-being. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. almonds. rice. pumpkin. and E. peanuts. tempeh. fats (including oil). • Soya products: tofu. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. lactating or very active). potassium and phosphorous). millet. etc. All these nutrients can be easily obtained by vegetarians from other sources. tempeh. Nutrients are usually divided into five classes: carbohydrates. vitamins and minerals. brazils. pine kernels etc. • Dairy products or Soya products .wheat (bread & pasta). sesame seeds. rye. • Pulses .• Cereals/grains . walnuts. soya protein etc. Still. chick peas. D.kidney beans. Evidence suggests that excess protein contributes to degenerative diseases.almonds. sunflower seeds. lentils. barley. • Vegetable oils and fats . some B vitamins and minerals (mostly iron. hazelnuts. • Grains/cereals: wheat (in bread. and the mineral iodine. linseeds. We also need fiber and water. Most foods contain a mixture of nutrients (there are a few exceptions. although they are needed in varying quantities. Women need about 45g of protein a day (more if pregnant. rice. sunflower. soya milk. Potatoes are a useful cereal alternative. Protein is very important in the diet. flour. men need about 55g (more if very active). • Pulses: peas. oats. beans. fat.margarine or butter. maize (sweet corn). walnuts. it is worth remembering that everything you eat gives you a whole range of essential nutrients. textured vegetable protein. etc. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. lentils. rye. cashews.
• Free range eggs. Refined sources of sugar are best avoided as they provide energy without any associated fiber. complex carbohydrates or starches and dietary fiber.• Dairy products: milk. Single plant foods do not contain all the essential amino acids we need in the right proportions. but when we mix plant foods together. Adding dairy products or eggs also adds the missing amino acids. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. This is not as alarming as it sounds. It is a normal part of the human way of eating. buckwheat. they have to be provided in the diet and so they are called essential amino acids. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. we don't have to worry about complementing amino acids all the time. There are three main types: simple sugars. quiche. Complex carbohydrates are found in cereals/grains (bread. it can be made up from the body's own stores. vitamins or minerals and they are also the main cause of dental decay. barley. yoghurt (butter and cream are very poor sources of protein). macaroni cheese.g. rice. pasta. Amino acids are the units from which proteins are made. We can make many of them in our bodies by converting other amino acids. cheese. There are 20 different ones in all. It is now known that the body has a pool of amino acids so that if one meal is deficient. The unrefined carbohydrates. as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool. rye) and some root vegetables. Most of our carbohydrates are provided by plant food. Contrary to previous . milk and ordinary table sugar. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. whether we are meat-eaters or vegetarians. millet. The sugars or simple carbohydrates can be found in fruit. such as potatoes and parsnips. muesli. porridge. e. A few examples are beans on toast. but eight cannot be made. Because of this. We mix protein foods all the time. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Carbohydrates are the body's main source of energy. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. or rice and peas. oats. any deficiency in one is cancelled out by any excess in the other.
A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Fiber can be found in unrefined or wholegrain cereals. The one thing they have in common is that only small quantities are needed in the diet. B6 (pyridoxine). B2 (riboflavin). It is added to most margarines. are best used for frying as the poly-unsaturated fats. pantothenic acid and biotin. In fact starchy foods are very filling relative to the number of calories that they contain. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Mono-unsaturated fats. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). called fatty acids. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. leafy green vegetables and fruits like apricots and peaches. linoleic and linolenic acids. like sunflower or safflower oil are unstable at high temperatures. B12 (cyanocobalmin). B3 (niacin). as it is now termed. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Like proteins. folate.belief a slimming diet should not be low in carbohydrates. • B Vitamins: This group of vitamins includes B1 (thiamin). Too much fat is bad for us. Dietary fiber or non-starch polysaccharide (NSP). such as olive oil or peanut oil. pulses and green vegetables. fruit (fresh and dried) and vegetables. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. nuts & seeds. orange or yellow vegetables like carrots and tomatoes. This is no problem as they are widely found in plant foods. or in sufficient quantities. fats are made of smaller units. Two of these fatty acids. are termed essential as they must be provided in the diet. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. but a little is necessary to keep our tissues in good repair. . refers to the indigestible part of a carbohydrate food. for the manufacture of hormones and to act as a carrier for some vitamins. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. with the exception of palm oil and coconut oil.
the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. wholegrain cereals. Found in dairy produce. The very young. • Vitamin E: Vegetable oil. veggie burgers and some breakfast cereals. Vegetable sources of iron are not as easily absorbed as animal sources. salad vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Vitamin D helps calcium to be absorbed. all leafy green vegetables and potatoes. • Iron: Needed for red blood cells. tap water in hard water areas. Minerals perform a variety of jobs in the body. eggs. Vitamin B12 is added to yeast extracts. dried fruits. dried fruits (especially apricots and figs). cereals and bacterial synthesis in the intestine. cheese. leafy green vegetables. soya milks. • Vitamin K: Fresh vegetables. lentils and pulses. • Vitamin C: Fresh fruit. . Found in leafy green vegetables. nuts and seeds (especially sesame seeds). It is also added to most margarine and is present in milk. These sources are usually adequate for healthy adults. bread. cheese and butter. molasses. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. whole meal bread. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. eggs. but a good intake of vitamin C will enhance absorption. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight.
There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium can bind to a wide range of proteins altering their biological activity. In adults. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This causes bones to be brittle and liable to fracture. lentils and wholegrain cereals. activating clotting factors. This is finely controlled by hormones. This may be related to repeated pregnancy with lengthy breast feeding. sesame and pumpkin seeds. The main function of calcium is structural. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. increasing re-absorption of calcium by bones. This is important in nerve impulse transmission and muscle contraction. muscle contraction and nerve impulse transmission. but the quantity depends on how rich the soil is in iodine. This usually occurs after 35- .• Zinc: Plays a major role in many enzyme reactions and the immune system.2 kg of calcium. • Iodine: Present in vegetables. about 99% is in the bones and teeth where it plays a structural role. Of the body's total calcium. This involves loss of calcium from the bones and reduced bone density. The skeleton of a young adult male contains about 1. Calcium is also needed for blood clotting. Bone loss occurs with age in all individuals. Osteoporosis can be due to calcium deficiency. cheese. Sea vegetables are a good source of iodine for vegans. Found in green vegetables. CALCIUM Calcium is the most abundant mineral in the human body. Dairy products also have plenty of iodine. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. calcium deficiency may lead to osteomalacia (softening of bones). Metabolites of Vitamin D are important in this. Calcium also plays a role in cell biology.
Excess calcium in the blood can cause nausea. Calcium loss is reduced if dietary calcium is low. Most flour is fortified with calcium carbonate so cereals can also be a good source. Adaptation to both high and low calcium intakes occur. Calcium balance can be affected by a range of other factors. This usually results from excessive doses of vitamin D and can be fatal in infants. A number of substances can inhibit the absorption of calcium. vomiting and calcium deposition in the heart and kidneys.40 years and involves the shrinking of the skeleton. nuts and seeds (almonds. This is called tetany. and oxalic acid. urine and sweat. being underweight. Calcium is present in a wide range of foods. This involves sensations of tingling and numbness and muscle twitches. The risk of osteoporosis may be altered by factors other than diet. Postmenopausal women are particularly at risk from osteoporosis. oestrogen. This is due to reduced levels of the hormone. Hard water may also provide calcium. However. However. a component of dietary fiber. This is thought to be due to animal protein increasing calcium loss from bones. A low level of calcium in the blood and tissues can cause hypocalcaemia. found in certain fruits and vegetables can also bind calcium. other research has found no difference between vegetarians and omnivores. leafy green vegetables. and dried fruit are all good sources of calcium for vegetarians. whole cereals and raw vegetables is one of these. . Saturated fats can also lessen calcium absorption. Calcium loss is roughly equal to dietary calcium in adults. Lack of exercise. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Calcium is lost in the feces. Phytic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. diets habitually high in these acids are not thought to have a major effect on calcium absorption. sesame seeds). tofu. Dairy products. Uronic acid. Bone loss is greatest in women following the menopause. found in bran. brazil nuts. Meat is a very poor source of calcium. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. In severe cases muscle spasms may occur. In infants and children calcium is retained for new bone growth. Vitamin D is essential for absorption of calcium from the gut. Reduced intake leads to increased efficiency of absorption. Calcium is also lost during lactation in breast milk. smoking and alcohol can all increase the risk.
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. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. The building blocks of fats are called fatty acids. calcium absorption from the gut increases and no additional calcium is generally needed. Fats tend to be solid at room temperature whilst oils are liquid. The term lipids include both fats and oils. . monounsaturated or polyunsaturated. Nearly all the fats in our bodies and in foods are triglycerides. This depends on the type of chemical bonds present in the fatty acid. Fats and oils are essentially the same. The nature of fat depends on its constituent fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. Fats can be classed as either saturated. Pregnant adolescents are an exception to this. Foods rich in saturated fats are usually of animal origin. Cholesterol is present in animal foods but not plant foods. There are about 16 different fatty acids commonly present in foods. Fats consist of fatty acids and glycerol. being made up of three fatty acid molecules to one glycerol molecule. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. having particularly high calcium needs. monounsaturated or polyunsaturated. Saturated fat raises the level of cholesterol in the blood. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Therefore. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Vegetable fats are generally unsaturated. These can be either saturated.
However. They are widely present in plant oils such as sunflower.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. If there is more than one then it is polyunsaturated. Butter. The body can make its own cholesterol and so a dietary source is not required. This process is known as hydrogenation. Fats have a number of important functions in the body. Plant oils may be hardened by the addition of hydrogen atoms. . lard. Cholesterol belongs to the sterol group of fats. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. If there is just one double bond then it is monounsaturated. though fish oils may also be high in polyunsaturated fatty acids. For this reason. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Two fatty acids are termed essential fatty acids. These must be present in the diet as the body is unable to make them itself. fish oils are sometimes used therapeutically. As well as being a concentrated source of energy. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Saturated fats tend to be animal fats and are solid at room temperature. D. then it is unsaturated. 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. E and K. Fats are also essential for the structure of cell membranes and are precursors of many hormones. 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. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. They are usually of plant origin. Hydrogenated vegetable oils are often present in margarine and other processed foods. Because of this conversion. suet and meat fat are saturated fats. Unsaturated fats are liquid at room temperature. fats act as carriers for fat-soluble vitamins A. rapeseed and soyabean oils. converting double bonds to single bonds. These are linoleic acid and alinolenic acid.
stress and environmental pollutants can increase the generation of free radicals in the body. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Because of this high blood cholesterol is linked with heart disease. Polyunsaturated fats are usually from plant sources. Anti-oxidants such as vitamins A. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Olive oil is a monounsaturated fat.Cholesterol is transported in to various proteins. This can lead to atherosclerosis. Cholesterol may form plaques on artery walls if levels in the blood are too high. Lard and suet are saturated fats. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Fresh fruit and vegetables are rich in these anti-oxidants. It has been suggested that trans-fatty acids can increase the risk of heart disease. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Saturated fats are nearly always from animal foods. . It is the LDL cholesterol which has been linked to heart disease. Meat. Hydrogenation of margarine causes this to occur. These complex molecules are called lipoproteins. These are called the cis and trans forms. especially when exposed to heat or sunlight. There are four main types of lipoprotein involved in cholesterol transport. including alcohol. Egg yolks and highfat dairy products are high in cholesterol. Unsaturated fatty acids exist naturally in the cis form. Cholesterol is present in all animal foods but not plant foods. Polyunsaturated fats can also generate free radicals. saturated fat raising blood cholesterol. A number of factors. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids can exist in two different geometric forms. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. C and E offer protection against free radicals. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. eggs and dairy products all contain saturated fats. HDL cholesterol may help protect against the risk of heart disease.
1/3 suffering from severe deficiency and anemia. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron is essential for the formation of hemoglobin. However. headaches. Iron deficiency is the most prevalent nutritional problem worldwide. and iron deficiency in infants can result in impaired learning ability and behavioral problems. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. which acts as an oxygen store in muscle tissue. transporting oxygen in the blood to all parts of the body. IRON Iron is an essential component of hemoglobin. Symptoms of anemia include tiredness. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. The body contains between 3. In developed countries. . spleen and bone-marrow. Research has also shown iron deficiency to be associated with impaired brain function. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. people with low iron levels having lowered resistance to infection. A small amount is present as myoglobin. 2/3 of which is present in hemoglobin. Iron also plays an important role in the immune system. The remainder is stored in the liver. lack of stamina. between 10-20% of child-bearing age women are said to be anemic. It also plays a vital role in many metabolic reactions. loss of appetite and pallor. Dietary advice is to reduce this.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency can lead to anemia. and to use olive oil for cooking purposes.5 and 4. Vegetarian diets tend to be lower in fat than omnivore diets. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. the red pigment in blood. insomnia. Advice to vegetarians is to keep fat intake to a minimum.5g of iron. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. 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%. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. breathlessness.
Foods rich in vitamin C include citrus fruits. Fiber may also inhibit absorption. the amino acids in one protein compensating for the deficiencies of another. Good sources of iron for vegetarians include wholegrain cereals and flours. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. despite a high intake of fiber and phytate. amino acids and alcohol can also promote iron absorption. eight of which must be present in the diet. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. 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. Proteins are made up of smaller units called amino acids. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. a varied vegetarian diet means a mixture of proteins are consumed. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Iron absorption can also be influenced by the amount of iron in the diet. However. oxalates and phosphates present in plant foods can inhibit absorption. pulses such as lentils and kidney beans. Non-haem iron is less easily absorbed by the body than is haem iron. and some dried fruits. sugars. as can tannin in tea. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Vitamin C greatly increases the absorption of non-haem iron. Haem iron only exists in animal tissues. plant proteins may not contain all the essential amino acids in the necessary proportions. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Lowered levels of iron in the diet result in improved absorption. green peppers.Dietary iron exists in two different forms. whilst in plant foods iron is present as non-haem iron. Unlike animal proteins. These are the essential amino acids. . In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Citric acid. There are about 20 different amino acids. leafy green vegetables. blackstrap molasses. and fresh leafy green vegetables. The absorption of iron is influenced by other constituents of a meal. Excess dietary protein may lead to health problems. Phytates.
However. oats. soya milk and textured soya protein such as soya mince). histidine is also considered to be an essential amino acid. The eight essential amino acids required by humans are: leucine. Muscle contraction. Excess protein may also be converted to fat and stored. . and lysine. immune protection. each with their own unique amino acid composition. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. phenylalanine. and the transmission of nerve impulses are all dependent on proteins. The amino acid that is in shortest supply is called the limiting amino acid. soya products (tofu. oxygen. Most foods contain at least some protein. cheese and yoghurt). Different foods contain different proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. pulses. Proteins in skin and bone provide structural support. free-range eggs and some dairy products (milk. A typical protein may contain 500 or more amino acids. Good sources of protein for vegetarians include nuts and seeds. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. tryptophan. Amino acids are simple compounds containing carbon. Protein can also provide a source of energy. Certain amino acids can be made by the human body.Proteins are highly complex molecules comprised of linked amino acids. valine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. For children. isoleucine. Proteins are essential for growth and repair. hydrogen. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Amino acids link together to form chains called peptides. They play a crucial role in virtually all biological processes in the body. nitrogen and occasionally sulphur. the essential amino acids cannot be made and so they must be supplied in the diet. threonine. and rice). protein is used. All enzymes are proteins and are vital for the body's metabolism. Many hormones are proteins. There are about 20 different amino acids commonly found in plant and animal proteins. cereals (wheat. methionine.
A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and rice with peas or beans are all common examples of protein complementing. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.Protein quality is usually defined according to the amino acid pattern of egg protein. Combining plant proteins. such as a grain with a pulse. milk and cheese tend to be of a higher protein quality than plant proteins. This does not mean that vegetarians or vegans go short on essential amino acids. which is regarded as the ideal. grains tend to be short of lysine whilst pulses are short of methionine. This means when two different foods are combined. leads to a high quality protein which is just as good. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Many plant proteins are low in one of the essential amino acids. This is why plant proteins are sometimes referred to as low quality proteins. the amino acids in one protein can compensate for the one lacking in the other. seeds. muesli with milk (soya or cow's). Previously. it is not surprising that animal proteins. As such. than protein from animal foods. such as meat. it has been thought that protein complementing needed to occur within a single meal. Beans on toast. This is known as protein complementing. Vegetarians and vegans eating a well-balanced diet based on grains. For instance. pulses. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. cheese or peanut butter sandwich. However. 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 . and in some cases better. The limiting amino acid tends to be different in different proteins.
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. While vegetarian diets usually meet or exceed protein requirements. Vitamin B12 is necessary for the synthesis of red blood cells. can also occur. This results in anemia. If B12 deficiency occurs. There has been considerable research into proposed plant sources of vitamin B12. and algae such as spirulina have all been suggested as containing significant B12. Vitamin B12 neuropathy. DNA production is disrupted and abnormal cells called megaloblasts occur. and growth and development in children.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Because infants and children are growing they require more protein than adults (proportional to their body weight). they are typically lower in total intake of protein than non-vegetarian diets. and so is also known as cobalamin. the maintenance of the nervous system. eggs and dairy products. This is especially important in tissues where cells are dividing rapidly. Deficiency can cause anemia. particularly the bone marrow tissues responsible for red blood cell formation. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. It is exclusively synthesized by bacteria and is found primarily in meat. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. seaweeds. B12 is necessary for the rapid synthesis of DNA during cell division. 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. . involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Fermented soya products. It contains cobalt. 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. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Many vegan foods are supplemented with B12. However.
breathlessness. B12 is also important in maintaining the nervous system. Total body store is 2-5mg in adults. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Around 80% of this is stored in the liver. However. These cannot be utilized to satisfy dietary needs. Vitamin B12 can be stored in small amounts by the body. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Other symptoms can include a smooth. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Spirulina. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. including vegans and some vegetarians. However. shoyu and tamari. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. and nori. This is known as enterohepatic circulation. In comparison. miso. known as B12 analogues. Fermented soya products. When deficiency occurs. found no significant B12. pallor. including tempeh. dairy products and eggs. 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. The only reliable unfortified sources of vitamin B12 are meat. may be obtaining more B12 from re-absorption than from dietary sources. analysis of fermented soya products. seaweeds and algae have all been proposed as possible sources of B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. known as intrinsic factor. and poor resistance to infection. an algae available as a dietary supplement in tablet form. listlessness. There has been considerable research into possible plant food sources of B12. folic acid also being necessary for DNA synthesis. have both appeared to contain significant amounts of B12 after analysis. Anemia may also be due to folic acid deficiency. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. sore tongue and menstrual disorders. Assay methods used to detect B12 are unable to differentiate between B12 . a seaweed. it is thought that this is due to the presence of compounds structurally similar to B12.
and breakfast cereals. These include yeast extracts. Pregnant women are not thought to require any extra B12. Vecon vegetable stock.7 µg. 1/2 pint of milk (full fat or semi skimmed) contains 1. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. the bacteria produce B12 too far down the intestine for absorption to occur. In the past. B12 has very low toxicity and high intakes are not thought to be dangerous. Bacteria present in the large intestine are able to synthesize B12. A slice of vegetarian cheddar cheese (40g) contains 0. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. However. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A boiled egg contains 0. A range of B12 fortified foods are available. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Human feces can contain significant B12. Lactating women need extra B12 to ensure an adequate supply in breast milk. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. veggie burger mixes. It helps with the healing of wounds and is a vital component of many enzyme reactions.and its analogues. vegetable and sunflower margarines. as the B12 analogues can compete with B12 and inhibit metabolism. Fermentation in the manufacture of yoghurt destroys much of the B12 present. particularly in areas where hygiene standards may be low. Zinc is vital for the healthy working of many of the body's . Boiling milk can also destroy much of the B12. textured vegetable protein. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. B12 not being absorbed through the colon lining. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.2 µg. though little is known about this. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. soya milks.5 µg.
Particularly high concentrations are in the prostate gland and semen. in insulin activity. The recommended amounts of zinc for adult men are 1/3 higher than those for women. and in liver function. anorexia nervosa. As a component of many enzymes. fatigue. zinc is involved in the metabolism of proteins. 60% is found in muscle. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. a poor immune response and skin problems. wholegrain cereals. . seeds and wholegrain cereals. in the metabolism of the ovaries and testes. found in bran. It is always better to seek the advice of an expert before dosing yourself with supplements. yeast. prostate problems. nuts. 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. The first signs of zinc deficiency are impairment of taste. particularly in association with protein foods. and decreased growth rate and mental development in infants. carbohydrates. Other symptoms of zinc deficiency can include hair loss. inhibit zinc absorption. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. The more sexually active a man the more zinc he will require. delayed wound healing. Zinc has a range of functions.systems. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Good sources for vegetarians include dairy products. lipids and energy. 30% in bone and about 5% in our skin. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Only 20% of the zinc present in the diet is actually absorbed by the body. Our body contains about 2-3g of zinc. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. alcoholics and those suffering from trauma or post-surgery. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Zinc is found in all parts of our body. pulses and nuts. beans and lentils. It is thought that zinc supplementation can help skin conditions such as acne and eczema. diarrhea. Dietary fiber and phytic acid.
The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. phosphates. but it is thought that demands are met by increased absorption from the gut. particularly iron and copper. Zinc is lost via the feces. A deficiency of zinc in the diet means zinc absorption is improved. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Baking can destroy over half the phytic acid in whole meal bread. 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.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. A vegetarian diet makes you a healthier person. Too much zinc will interfere with the metabolism of other minerals in the body. . but also some common sense. skin. semen and also menstruation. urine. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Pregnant women do need extra zinc. Breast feeding mothers need extra zinc in their diet. Excess zinc is toxic. EDTA. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Various chemicals added to many processed foods can also reduce zinc absorption e. such as Iran and other Middle East countries. vomiting and fever. hair. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.g. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. You will have a larger chance of not succeeding if you do it this way initially. but getting started with this new lifestyle takes not only dedication. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. sweat.
We've given you most of what you need to know in the above chapters. Don't be put off by a bit of teasing or ill-informed scare stories. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. Be careful about hidden non-veggie ingredients in foods.Some people start out by eliminating red meat first. Buy a vegetarian cookbook (or borrow one from your local library). this can be difficult. then two or three days and eventually every day. As you get more confident about vegetarian food. Be prepared to take a little teasing or snide remarks. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. we'll give you some great veggie recipes. but always be a learner when it comes to your body and what you put into it. Educate yourself by reading labels or making all your food yourself. there are literally hundreds of vegetarian cookbooks around. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs.usually from people who know very little about their own health and dietary needs. Others eat vegetarian food one day a week. remember to let them know in advance that you are vegetarian. including meat alternatives like mince and sausages made from soya or Quorn(tm). You'll have to change your habits. . tofu. Vegetarians are sometimes the brunt of jokes and prejudices . A little later in this book. but you can learn to stay healthy by understanding what it is your body needs. then poultry. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. then fish. but investing in a cook book is a great way to start. Whether you need simple step by step instructions or gourmet dishes to impress your friends. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Try something new. The important thing is to work out what will suit you and stick with it. to avoid any embarrassment when friends are cooking for you. cous cous and all sorts of vegetables. Don't go it alone. Join The Vegetarian Society to make sure that you always have access to our expert advisors. And. pulses. If you've grown up eating meat. Learn as much as you can about nutrition and what your body needs to thrive and prosper.
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. Donate it to a church or local food pantry.will be suitable for vegetarians . but you don't need to buy everything! In fact. vegetable oil. 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. dairy products.g. frozen chips etc .bread. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. pumpkin. That includes anything made with animal products or preservatives. Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. free-range eggs. Many of the basics . sunflower and many others) The list looks long.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. flour. Most people keep a few stock items in their kitchen cupboard or freezer. Then you'll need to stock up on vegetarian friendly foods.
all have something vegetarian on the menu. It shows their talent. stir-fry and curries can be made with soya mince. can something special be prepared.Eating vegetarian is a real culinary adventure. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.html> are more than happy to whip something up. chili. well stocked salad bars.associatedcontent. Most chefs in quality restaurants <http://www. you will get a yes. ask your server what is available. you can break all the rules. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. call ahead and ask if they offer vegetarian entrees and if not. such as spaghetti bolognaise. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. .com/theme/609/restaurants. Most all of the better chain food restaurants have salad bars. Most often than not. Look at the soup bars also. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. baked beans. pizzas. pulses or just vegetables. feeds their ego and gets you an outstanding meal. Bean burgers. If you are going to a quality restaurant or one that is locally owned. that fear keeps them from accepting dinner invitations from family and friends. many cheeses and all sorts of ready meals. If you find yourself in that predicament. scrambled eggs. If not. pasta sauces and soups are all suitable for vegetarians already. If you know you are going to be eating in restaurant X on Saturday. Many have extensive. you will almost always be able to find a vegetarian friendly meal on the menu. jacket potatoes. Or worse. or stick with more familiar tastes if you prefer. If not. veggie sausages. Once you've broken out of the conventional meat-and-two-vegetable routine. ratatouille. DINING OUT For many new or wannabe vegetarians. many of the soups are bean based with no meat. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Many of your favorite dishes.
spicy lentil dish. Japanese. though. although not all cities have them. baba ganoujh (a delicious eggplant spread). At the big chain restaurants like Olive Garden or the Spaghetti Factory. called ghee . yogurt and fruit or a number of other meatless items off the menu.some dishes that sound vegetarian on the menu may contain meat or eggs. delightful little pastries stuffed with meat.try dal. Indian restaurants are terrific for vegetarians. spanikopita (spinach pie) and salad made with a grain called tabouli. as well. especially the ovo lactos.Italian restaurants are another great option for vegetarians. such as pasta fagioli. The Indian diet has a rich tradition of vegetarianism. And if the gang heads out for pizza. Plain cheese pizza. you can have gazpacho (a cold vegetable . get their protein from rice and beans (just make sure that they use vegetable broth. you have a delightful adventure ahead of you . Pasta with meatless marinara sauce is a staple menu item. dolma (stuffed grape leaves). Depending on the chain. Just take a moment to quiz your server about how the dishes are prepared . too. If you're new to Indian cuisine. Many Italian soups. If you thought you'd never dine again under the Golden Arches. are just as tasty as the meat-loaded kind. Order your salad with no meat and you're set to go. and they'll make sure your meal comes the way you want it. Other ethnic options are excellent choices for vegetarians. or even a cheese-less pizza topped with vegetables. a traditional. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. ovo lactos have lots of options. Chinese restaurants are great for vegetarians. be aware that many Indian dishes are prepared using clarified butter. don't fret . and not beef or chicken). which are an excellent source of protein (and delicious). as it pasta primavera. Tell your waiter that you don't eat meat. rice and noodles. or Mexican food. offering delicious vegetable entrees. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. If you like Mexican fare. and samosas. too. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy.Even fast food restaurants are getting into the healthy trend. Most fast food chains now offer garden salads in a wide variety of different flavors. which is loaded with vegetables. you can add a baked potato. you were wrong.just ask that your meal be prepared with vegetable oil instead. Hit a Greek restaurant and load up on hummus.
loved one that you are indeed paying attention to your health. Etiquette is. Here they are worrying about your health and you are worrying about hurting their feelings. If you're the host.burritos. remember that's it's just for one meal . you need to make the best of things. Assure the well meaning. enjoy the company and have a good time anyway! . dazzling your guests with such tasty choices that they'd be foolish to miss the meat. even if your hosts know that you're vegetarian. Or you may end up in a situation where your hosts simply have no idea of what your needs are. and you have the research to back it up. The choices are more diverse than what you think. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. fundamentally. the family member or friend that just will not accept that you've gone meatless. 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. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. about behaving well under challenging circumstances. Dinner parties . but often misguided. smile and say that they're so delicious that you're happy to enjoy them. books and magazines so they can learn more. If you're not comfortable with taking a chance on the veggie burger. That you feel. if you're questioned. Even if it's disappointing. In those cases. Offer to show them websites. Don't be afraid to ask questions when you are dining out. It's tough. This is one time. you can make sure that you have a tempting variety of delicious foods. simply order a salad or baked potato. enchiladas.can be problematic for people on special diets.both attending them and hosting them . tostadas and tacos. If all there is on the table that you can eat is bread and salad.and.chat with your tablemates. they may not know how to feed you. chiles rellenos (green peppers stuffed with cheese. do so . you really do have to stand firm. the breaded and fried) and bean-and-cheese versions of all the usual favorites .soup). Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. But what if you're the guest? Often.
Think about how you'd like to be treated when you go to dinner at a friend's home . Whatever happens. You can choose to prepare a separate meal in your home for your meat eating guests. Hide the meat under some lettuce. If someone asks. but you won't be suffering from hunger pangs throughout the evening. or your hostess sits a plate of animal food in front of you.If there's absolutely nothing on the menu that you can eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. When having people to your home for dinner.squish things around and mess up your plate.some are allergic to bell peppers. or peanuts. then eat a light meal before you leave the house. don't make an issue of your diet.how about offering the same courtesy to them? When you invite guests to dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. you can make them feel extra welcome in your home. tell them you're vegetarian and steer the conversation to something else. If you're headed to a big social event like a wedding or a family dinner. Even under the worst circumstances there will be something for you to snack on. You'll be surprised at what people have to say . or dairy. Part of being a terrific host is anticipating your guests' needs. stick to your choices and prepare a vegetarian dinner. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. or if there's anything they absolutely hate. To be blunt. You should only serve meat if you genuinely feel comfortable doing so. and you think there might be challenges finding something to eat. allowing guests to fill their plates only with what they want. If you're comfortable handling meat products and are doing it for the courtesy of your guests. but only do so if you won't be compromising your choices. do what children do . It helps them to feel comfortable if they don't want to eat something . eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. and leave some empty space so it looks like you ate something. ask them if they have special dietary needs. so you have more time to enjoy your guests. by all means do that.no one will be looking at their plate and wondering why there's still food there . no one is really interested in what you can't eat. most people won't notice how much you did.and it'll save you the effort of serving. or didn't. It's a choice only you can make! . If the conversation is compelling. One sure way to make everyone happy is to serve a variety of different dishes buffet style.
substances in breast milk that make it superior to infant formula.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. and when she takes a quart or more of a formula per day and still acts hungry. breast milk is the optimal food. as it can cause intestinal bleeding and lead to anemia. your breast milk is superior to that of meat-eating mothers . 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. Should you decide not to breast feed. In addition to the sugars and other nutrients. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. But don't give regular soy milk to a baby less than a year old. for most babies. This isn't necessarily true. scientists believe that there are other.you're not passing on any of the antibiotics. if you're a vegetarian. as it's not designed to meet their nutritional needs. The good news is. too . We all start out life as lacto vegetarians. 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.So you've decided to become a vegetarian. Whether or not you breast feed is entirely your decision but. as yet unidentified. choose a soybased formula . (And if you're a vegan and you breast feed. the alternative to breast milk. it's time to transition to solid foods. made just for us and full of all the nutrients we need. your child is still a vegan. . The timing varies from baby to baby . and it's all we require or should eat for the first four to six months of life. Cow's milk should never be fed to babies under one year old. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Also. At the four-to-six month mark. Out first food is our mothers' milk. pesticides or other contaminants that you would if you were eating meat. is made as close as possible to that of mother's milk.breast milk is a natural food for humans while cow's milk is not). Infant formula. it's time to introduce your baby to solid foods.soy is less likely to cause allergies than cow's-milk-based formulas.
Good choices are carrot sticks. preservatives and any other additives that your baby doesn't need. hot dogs and sandwich slices . you can start offering your child some vegetarian versions of classic kids' favorites. Once your baby eats cooked cereal. sharp.rice cereal is best. Vegetarian and vegan children are just like any other kids . Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Follow the same feeding schedules and advice that you would for any other baby. Adapt the guidelines in the baby books to the vegetarian diet. juice." take care that the foods aren't too hard. start introducing high-protein legumes to the baby's diet. As long as it's safe for the baby to chew. buy ones that are free from added sugars. starting with veggies that are easy to chew and unlikely to present a choking hazard. about a half-ounce per serving. large. regular soy milk or rice milk. except for not feeding them meat. bland flavor. It's smart to introduce new foods one at a time. When giving babies "finger foods. Most babies are very fond of lentils.they'll be a bit fussy sometimes. If you buy prepared foods. and lightly blanched and cooled broccoli. As you ease into the toddler/preschooler years (ages 1 to 4). so if your baby has sensitivity to a food you can easily identify it.once your child is old enough to transition off formula. Start with raw. Nut butters should not be fed until after 12 months. Slowly add tofu into their meals and snacks. or any other nutritious liquid. regular soy milk. which can be cooked until fairly soft and have a pleasant.You'll want to introduce solid foods slowly. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. so that their systems can get used to the change in diet. At seven to ten months. Start with cooked grains . as well as soy cheese and soy yogurt two servings per day. 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. as almost every baby can digest it easily and unlikely to cause an allergic reaction. begin to slowly introduce other foods. you can give him water. an vegetables that adults eat are fine for a child. Raw vegetables can be introduced then. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. lettuce and other leafy green vegetables. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. or round.
add avocado. So be generous with the snacks featuring grains. they sometimes don't get all the calories they require. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . but the other is neat. All marriages are about compromise. too. Very young children also need to eat more than three meals each day.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. He loves reality television. as time passes. when they were actually taller than average. to sandwiches. cookies and other baked goods Vegetarian diets feature a lot of bulky. One of you is messy. she adores opera. and weighed slightly less than children raised on an omnivorous diet. which is calorie-dense and full of good fats. and since small children have equally small stomachs. Peanut and almond butters are excellent sources of calories for kids. One partner may be a social butterfly but . filling plant foods. fruits and vegetables to add lots of necessary nutrients to their diet. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. Don't worry about a vegetarian diet affecting your child's growth . you often find yourselves negotiating to find a middle ground that you can live with.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. they caught up by age 10. 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 .a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. You choose someone to spend the rest of your life with and.
• Don't talk endlessly about your diet. and it has to be for them." 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 . appealing meals so that your partner can see that the diet isn't boring. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. . • Be a positive role model. veggie burgers and non-dairy cheese at home.but you can control how you behave towards them. to believe that your ideal partner will share all of your values. and the day-to-day struggle of paying bills. You can't control what your spouse eats . But that's unrealistic . you may be turning them off entirely. • Never attack your spouse's point of view. doing laundry. so that you can enjoy a fine meal together. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. so do the number of "mixed marriages" between meat-eaters and non-meat eaters.the other's happy to stay home every night with a good book. it isn't a choice designed to make your life unhappy or more complicated. As the popularity of vegetarianism increases.no two individuals are exactly alike. Cook a variety of tasty. whether it is based on ethical principles. • Try to get your partner to compromise on certain foods. Married couples figure out how to adapt to such differences. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. It's understandable. • Play an active role in shopping and preparing meals. especially in public. on convenience or on habit. when you're single and dating. See if you can get them to eat soy hot dogs. You and your spouse may agree on a lot of things. • Try to find restaurants where you can eat together. but still disagree on how to eat. The key to making it work is acceptance of each other's choices. Choose venues that offer both meat dishes and vegetarian options.but don't lecture. getting to work and raising children can sometimes make even the smallest difference seem enormous. If you judge your spouse harshly for not joining you in your vegetarian journey. If your partner eats meat. • Acknowledge that your spouse's diet isn't meant to hurt you. Try to respect their decision. Buy a few cookbooks and try new recipes to keep things interesting. No one likes to be told that they're "bad. too. closing the door to them making that step themselves in the future. Try to keep in mind that your choice to become vegetarian was a personal one. If your partner is interested. There are probably far more of those than there are issues on which you don't see eye-to-eye. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.
your parents. DEFENDING YOUR CHOICE Being new to vegetarianism. however .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. Again. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Even if they're supportive of your decision.and if they're not supportive. . any more than it's theirs to turn you back into a meat-eater. this is a huge issue.and not turning them off by lecturing them! Only you know the dynamic in your home. You may have to ask the others in your home to cook meat outside on a grill. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. you may find them ridiculing your food choices or even actively trying to sabotage you. If you can't stand to have meat around you at all.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 . Whether you live with a partner. it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. your children or roommates. Although vegetarians aren't looked down upon today as much as in the past.• If you've agreed not to eat meat at home. and dedicate a special section of the refrigerator to meat storage. Eating together is one of the great pleasures of any relationship. so only you can figure out the answers to these questions. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . that's great . and nagging doesn't help. asking that it's wrapped in such a way that you don't have to look at it. there will still be people who think that your new lifestyle is a weird one. One thing is certain. you can't control what they eat. If they want to change. accept that your spouse may eat meat sometimes when they're not with you. Negotiate a menu plan that's acceptable to both of you.
If your feelings aren't that strong. 3. so that nobody's beliefs will be violated. Becoming a vegetarian is an exciting change in your life. that all meals served by the Israeli military are kosher. Try out a few of these yummy recipes. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. but it doesn't have to be. Learning how to cook without meat can be a daunting task. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 4. If your partner has decided to go vegetarian and you don't embrace that choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. even though many Israeli soldiers do not normally keep the kosher laws. and when . you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Recognize that if you eat vegetarian food you are not compromising any principle or belief. here are some helpful tips to allow you to deal with your partner's choice: 1. Try to see the positive side of your partner's diet. and the compromises you and your family are willing to make. while your spouse would be doing so if she/he ate meat. Try to find some good vegetarian recipes that you find convenient and enjoyable. It all comes down to what your needs are.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Here are some great recipes for you to try.) 5. Consider. for example. and that you can share together. You don't need to be an expert. you may simply want to negotiate who cooks what. When family and friends begin to question your new meatless diet. 2. . (Vegetarian food is also available for Israeli vegetarian soldiers. A little compromise and understanding can go a long way. The vegetarian lifestyle will be most difficult for the non-vegetarian. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. and prepare your own entrée on the other nights.
toss diced potatoes together with cumin. chili powder.5 ounce) can pinto beans. Bake for 20 minutes. Mix potatoes together with pinto beans. Meanwhile. salt. Fry tortillas individually in a small amount of hot oil until soft. Spoon tomatillo sauce over enchiladas. Set aside to cool. In a bowl. 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. Once cooled. chopped • 1 bunch fresh cilantro. coarsely chopped. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and ketchup. and spread remaining cheese over sauce. and roll up. puree with half of the cilantro until smooth. 1/2 cheese. Bake in the preheated oven for 20 to 25 minutes. Fill tortillas with potato mixture. or until tender. boil tomatillos and chopped onion in water to cover for 10 minutes. Place seam side down in an oiled 9x13 inch baking dish. husks removed • 1 large onion. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and 1/2 cilantro.Potato and Bean Enchiladas • 1 pound potatoes. 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. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. divided • 2 (12 ounce) packages corn tortilla • 1 (15. or until hot and bubbly. and place in an oiled baking dish.
For each pancake. stirring occasionally. chopped 1 egg. and simmer for 20 minutes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Sauté onions. place on skillet and flatten with a heat-proof spatula. about 6 minutes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Bring to a boil. finely chopped • 1 egg. Stir in mushrooms. Season with cumin. press together about 2 tablespoons of the potato mixture with your hands. split . combine the potato mixture. and basil. rinsed and drained • 1 cup cooked brown rice • 1 small onion. peeled and coarsely shredded 1 medium onion. salt and pepper. green onions. heat skillet over medium-high heat. Potato Pancakes 4 medium baking potatoes. Serve hot. and garlic until tender. and chili powder. mix the potatoes and onions. and reserved potato starch. egg. until brown on both sides. and squeeze out the excess liquid into another bowl. The starch from the potatoes will settle into the bottom of the bowl . turning once. Cook until vegetables are tender.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Cook for about 8 minutes. and cook 4 minutes. carrots. celery. and reduce heat to medium. kidney beans. Stir in tomatoes. In a large bowl. and corn. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. oregano. Stir in green pepper. red pepper.pour off the water and save the remaining potato starch. Cover. coarsely shredded 4 green onions. lightly beaten • 6 tablespoons salsa. Wrap the mixture in cheese cloth or paper towels.
Sprinkle half of the Parmesan cheese over each tomato. combine sour cream and remaining salsa. and separate into 4 rectangles. In a small bowl. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . onion. Unwind the roll dough. thickness. Place a lettuce leaf. Add the rice. Flatten to 1/2-in. Cover each with remaining dough. Top each with 2 teaspoons tomato paste. mix well. Bake in the preheated oven 10 to 12 minutes. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. sour cream mixture and slice of cheese on bun. Place 2 rectangles on a 9x13 inch baking sheet. burger. sprinkle half of the cheddar cheese and cayenne pepper. Place 2 slices mozzarella on each rectangle. Press the edges firmly with a fork to seal. Tomato Cheese Melt • 1 onion bagel or English muffin. Sprinkle each with 1/4 teaspoon oregano. Broil 6 in.In a large bowl. Pinch together perforations to seal. Top with a tomato slice. Moisten edges of rectangles with water. 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). mash beans with a fork. or until golden brown. Cook over medium heat for 4-5 minutes on each side or until firm and browned. 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. from the heat for 4-5 minutes or until cheese is bubbly. egg and 2 tablespoons salsa.
stirring to coat. wine. chopped • 3/4 cup dry white wine • 3 tablespoons butter. melt butter. garlic. Remove from heat and stir in soda and vanilla. Stir in brown sugar. chopped • 1 (8 ounce) can garbanzo beans.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and bay leaf. Monterey Jack cheese. Cover. stir. Heat oil in a medium saucepan over medium heat. Stir heavy cream. sliced • 1/4 pound zucchini. for 1 hour. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Boil without stirring 4 minutes. Uncover. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and Romano cheese into the vegetable mixture. garbanzo beans with liquid. Remove from oven and let cool completely before breaking into pieces. In a medium saucepan over medium heat. zucchini. until cheeses are melted and bubbly. butter. mix onion. Bring to a boil. tomatoes with liquid. and continue baking 30 minutes. basil. and bake in the preheated oven 30 minutes. Place in two large shallow baking dishes and bake in preheated oven. Pour in a thin stream over popcorn. stirring constantly. and saute onion until tender and lightly browned. and continue baking 10 minutes. In a medium baking dish. stirring every 15 minutes. Place popcorn in a very large bowl. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. corn syrup and salt. 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).
• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. slice thinly and set aside. fresh mushrooms and carrots. nutmeg. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in. Stir in water. cayenne. in order for vinegar to evaporate. Cook for 15 minutes. season with salt and serve. It works well when using a 3 millimeter slicing disk. sliced • 3 pounds carrots. garlic and shallots in olive oil and set on low. chopped • 3 cloves garlic. thyme and sliced artichokes and cook for 25 minutes. Sprinkle flour over onions and cook for 1 minute. Stir in vinegar and cook for approximately 3 minutes. mashed • 3/4 cup white sugar • 1 egg. lightly beaten • 1/3 cup butter. pepper. 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. softened in water • 3 pounds fresh mushrooms. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Using a extra-large stock pot sauté onions. Let cook for 15 minutes. salt. Stir in capers and parsley. vegetable base.
mix together brown sugar. In a large bowl. Stir the banana mixture into the flour mixture just until moistened. 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 1 1/2 cups flour. egg and melted butter. combine brown sugar and cinnamon. room temperature • 1/3 cup margarine. Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). or line with muffin papers. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spoon batter into prepared muffin cups. Roll up dough and cut into 12 rolls. softened • 1/4 cup butter. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. Roll dough into a 16x21 inch rectangle. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. 2 tablespoons flour and cinnamon. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. In another bowl. press Start. baking powder and salt. Place rolls in a lightly greased 9x13 inch baking pan. sugar. Select dough cycle. cover and let rest for 10 minutes. Bake in preheated oven for 18 to 20 minutes. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. baking soda. softened • • 1 (3 ounce) package cream cheese. Cover and let rise until nearly . After the dough has doubled in size turn it out onto a lightly floured surface. beat together bananas. Lightly grease 10 muffin cups.
Add water and mix thoroughly. Meanwhile. move them to the sides of the pan and form an empty circle in the middle for your tofu. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Remove from heat and add mustard and margarine. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.com/products/censura. While rolls are baking. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. about 15 minutes. then add your drained. Sauté this for another couple of minutes. Stir Fry: Sauté onion and green pepper in oil. Add more oil to the middle of the pan. Heat on Med until thick and bubbly. When they are good and soft. crumbled tofu (don't use silken. You can add some turmeric for color if you like. Set aside. mix in the peppers and onion and keep frying. When it looks like you could eat it. Bake rolls in preheated oven until golden brown. Spread frosting on warm rolls before serving. confectioners' sugar. vanilla extract and salt. beat together cream cheese. use extra firm). add the yeast and sauce and mix it all in to coat until that becomes golden brown too. preheat oven to 400 degrees F (200 degrees C).doubled. about 30 minutes. When it starts to get golden. 1/4 cup butter.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .
Set aside 1/2 cup of cheese sauce in separate container. mushrooms. or just about anything. Add rest of cheese on top of that. zucchini. Spoon in filling. Add water and mix thoroughly. till crust is brown and delicious cheese and juice oozes out. drained 2 medium onions. cumin. add spices. You can add dairy free milk and use veggie bouillon cubes.A variety of veggies such as green beans. Meanwhile. Add slowly either cornstarch or flour till slightly thickened. olives. To make sauce. Heat on medium heat until bubbling and thick. tarragon. Add onion. Spoon in veggies and sauce. cilantro and salsa to sauce. layer 1/2 cheese on bottom of lower crust. chopped 1/4 cup chopped cilantro. Thaw pie shell and take 1/2 out of the tin. just keep it till later). Bake at 400 for about 45 min. combine flour. beans. or whatever you like. 1/2 cup salsa (optional) In medium-large saucepan. chopped 1 can olives. salt and garlic powder. 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. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. heat broth in large kettle. Place a tortilla in pan and cover in enchilada sauce. Add cooked veggies and coat them w/sauce. Meanwhile. and lower heat. then add spinach on top. black). Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. cook chopped veggies (NOT spinach. and close it up as best as you can w/ the torn top shell. nutritional yeast. pinto. Mix it up. Remove from heat and add mustard and margarine. Cook in microwave or oven till about 3/4 cooked. Roll and push to one .
until it is thoroughly heated. sliced . Add olive oil to a large skillet. Add herbed tofu. 30-45 minutes. Stir in nutmeg (possibly you could add some about 1/4 C. Continue until all tortillas filled. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. herbed tofu 8 oz.end of pan. Remove from heat. Cover and bake 15 min. top with spaghetti sauce.. place over medium-high heat until hot. Place 3 lasagna noodles in bottom of 11x7 baking dish. nutritional yeast at this step. keep warm. vegan cream cheese 2 Tbsp. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Add parsley and garlic. Uncover and bake an additional 20-30 min. repeat process until all noodles are used up. 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. simmer uncovered for 5 min. vegan cream cheese.. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.. set aside. Bake at 350 until brown. at 375 degrees. and lemon juice.. Add carrots and veggie broth. spread carrot mixture over top. use your own judgment. Usually lasagna takes about 45 minutes to cook thoroughly. stir well. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. just to make it a little bit more cheesy!). lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. sauté for 1 minute.
TORTILLA CASSEROLE One 16-ounce can pinto. Reduce heat to low and simmer. or until the top is golden brown and bubbly. Remove from heat and stir in basil. salt and sugar. seeded and minced. remove pan from heat. Stir together thoroughly. Heat the oil in a small skillet. combine the onion with the rice and all the remaining ingredients.• 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. water. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. wine. Allow pan to cool. Pour the mixture into a lightly oiled. Add the onion and sauté over low heat until lightly browned. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . 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. Bake for 35 minutes. or black beans. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Cook over medium-high heat and bring to a boil. In a mixing bowl. and add tomatoes. 1 1/2-quart baking casserole. covered. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. be careful not to burn. preferably organic • 1 to 2 fresh jalapeño peppers. Just as the garlic begins to turn brown. about 20 minutes. pink.
Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. then remove from the heat. Simmer gently until the sauce has thickened. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. drain them. Add the mushrooms and continue to sauté until the mushrooms are wilted. Combine the first 7 ingredients in a mixing bowl. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. finely diced • 2 to 3 scallions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. overlapping one another. Slowly pour into the saucepan. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. etc. stirring constantly. Mix thoroughly. then cut into squares to serve.2 cups frozen corn kernels. half of the bean mixture. cheddar. 2-quart casserole dish and layer as follows: 4 tortillas. Repeat the layers. Bake the casserole for 12 to 15 minutes. Lightly oil a wide. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Let stand for a minute or two. 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. half of the cheese. according to package directions. or until the cheese is bubbly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. In the meantime. and then return them to the pot.) • 1 tablespoon light olive oil • 3 medium celery stalks. Add the noodles and cook until just tender. Pour in the sauce. When the noodles are done. thawed 2 scallions. spelt. heat the margarine or oil in a medium-sized saucepan. Bring water to a boil in a large pot.
scallions and season to taste with salt and pepper. and then cut into squares to serve. Top generously with wheat germ. TORTILLA FIESTA • Flour tortillas. 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. black or green • Fresh mozzarella balls or very fresh tofu. cooked with a vegetable bouillon cube. warmed or taco shells. Allow to cool for 5 minutes. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. burrito. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. diced and sprinkled with vinaigrette . soy yogurt. or until the top is golden brown and beginning to get crusty. Cook some quick brown rice according to package directions. large shallow casserole dish. Transfer the mixture to an oiled. Bake for 30 to 35 minutes. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. black olives. Place everything on the table.or soft taco-size. drained • Cured olives. warm the refried beans in a saucepan with a little water to loosen.
the diced tomatoes). Warm up as needed. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Stir in the pasta sauce (and if you've used dry pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. prepare a platter or two of antipasto and slice the bread. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. soy.• 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. Scoop out the inside of each potato half. • 4 large baking potatoes • 1/4 cup organic dairy. MUSHROOM-STUFFED POTATOES. Pass around the Parmesan cheese for topping the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Add the remaining ingredients and stir well to combine. Stuff the mixture back into the potato shells. When cool enough to handle. or rice cream cheese . While bringing a large pot of water to a boil and cooking the pasta. leaving a sturdy shell. When the pasta is done. cut each in half lengthwise. green part only. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. drain it and return it to the pot. about 1/4 inch thick all around. and serve. Heat as needed in the microwave or in a preheated 400-degree oven.
Add the remaining ingredients and stir well to combine. Stuff the mixture back into the potato shells. liquid and all.• 1 tablespoon light olive oil • 1 large onion. soy milk. leaving a sturdy shell. Season with salt and pepper and stir well to combine. Stuff the mixture back into the potato shells. cover. cut each in half lengthwise. leaving a sturdy shell. stirring occasionally. and cook until they are done to your liking. about 1/4 inch thick all around. or rice milk • 2 cups finely chopped broccoli florets. Combine the mushroom mixture. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl. When cool enough to handle. Stir in the cream cheese. Add the onion and sauté over medium heat until golden. Add the mushrooms. chopped • 8 ounces white or cremini mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. and serve. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat the oil in a medium skillet. When cool enough to handle. cut each in half lengthwise. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Scoop out the inside of each potato half. about 1/4 inch thick all around.
and stir. thinly sliced Preheat the oven to 350 degrees. Broil in the oven or a toaster oven for 4 minutes. Transfer to a small saucepan and add the chocolate chips. oyster. Combine the first 4 ingredients in a mixing bowl and stir together. Just before serving. baby bella. then cut into wedges to serve. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Wipe the mushrooms clean. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. shiitake. Stir in the maple syrup. then refrigerate for at least an hour. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. If using shiitakes. Allow to cool completely. any variety (portabello. maple syrup. or brown rice syrup • 16 ounces fresh organic mushrooms. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Pour the mixture into the crust and bake for 25 minutes to 30 minutes. remove and discard the stems. or to taste • One 9-inch graham cracker crust • 2 medium bananas. until the chocolate chips have melted. Remove from the broiler and transfer to a serving container. Puree the tofu in a food processor or blender until completely smooth. or a combination) Preheat broiler (unless using a toaster oven). Broil until the mushrooms begin turning dark and are touched by charred spots. 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 .• 1 tablespoon honey. or until the top of the pudding feels fairly firm to the touch.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Cook over medium-low heat. stirring often. cremini. slightly overlapping circles. about 4 to 5 minutes. cover the top of the pie with thin banana slices arranged in concentric. preferably two. Combine the mushrooms with the teriyaki mixture and stir together.
Make a well in the center of the dry ingredients and add the applesauce and oil. then carefully remove with a spatula to plates to cool. Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional walnuts. then cut into squares or wedges to serve. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Combine the applesauce. optional Preheat the oven to 350 degrees. rice milk. preferably cane juice sweetened • 1/2 cup chopped walnuts. then use a whisk until the mixture is smooth. and salt in a mixing bowl and stir together. optional Preheat the oven to 350 degrees. or until the bottoms are just lightly browned. . sugar. Bake for 10 to 12 minutes. Allow to cool to room temperature or just warm. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. 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. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 25 to 30 minutes or until golden on top. but no batter. and peanut butter in another bowl and whisk together until smooth. baking powder. Combine the flour. Pour into the flour mixture and stir together until fairly well blended. and a knife inserted into the center comes out with chocolate. Let stand for a minute or two. Pour into a lightly oiled 9-inch round or square cake pan.• 1/2 cup natural style peanut butter. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional peanuts.
and add the water. Remove it from the oven. 12 servings. Prick it all over with a fork. egg yolk and vinegar. Baked Ravioli . mixing quickly and lightly with a pastry knife. Bake it in a preheated 350°F oven for 10 minutes. or until it's set. on the diagonal. Yield 1 tart.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Mix until the dough just holds together. or to taste Crust: In a medium sized bowl. Make a well in the center of the pastry. beat together the eggs and milk. then stir in the cheese. Slice six of the asparagus stalks. and let cool. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. adding an additional tablespoon of water only if necessary. combine the flour and salt. Bake the tart in a preheated 350°F oven for about 30 minutes. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. and cool to lukewarm before removing the bottom. oregano and thyme. Remove the tart from the oven. Pour the filling into the crust. Cut in the butter and shortening. Pat the dough into a 10 or 11-inch removable-bottom tart pan. the tougher your crust will be. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. into 3/4-inch pieces. and salt and pepper into the egg mixture. mushrooms. Filling: In a medium-sized bowl. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. a mixer or your fingers until the mixture is crumbly. Stir the sliced asparagus. the more water you use.
celery carrot and onion. The cheese should be bubbly. Slightly undercook them. until tender. hot and golden. salt • 13 oz. Cover and cook for 10 minutes. Lower the flame and simmer for 20 minutes. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. In a large saucepan over a medium heat stir place in the olive oil. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Cook the ravioli as described on the package. celery onion and carrot. Bring to a boil. parsley. Chop eggplant. can Italian peeled tomatoes • 1 tsp. whole mozzarella cheese-2 cups shredded. package of frozen ravioli • 8 oz. pepper and garlic together. Serve with a crisp salad. Place tomatoes in a blender and puree. Fry each piece in oil until brown . Place the cooked ravioli in the pan and top with the rest of the sauce. cheese. sugar • 1/2 tsp. sugar and salt in to the saucepan with the vegetables.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Add the tomatoes. In a baking pan place in some of the tomato sauce to cover the bottom. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. eggplant.
on both sides. shallots and tomatoes to pan and cook until reduced to 1/2 cup. or until eggplant is tender but not too soft. Cover and cook for 10 minutes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add eggplant. Drain on paper towel and then place them in a baking pan with sauce on the bottom. 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. until softened. or 2 cans (14. coarsely chopped • 4 large tomatoes. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. cubed • 2 green bell peppers.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 8-10 min. minced • 1 Plum tomatoes. Take remaining 1/4 cup cream and toss with pasta. zucchini. mix well. Add peppers. about 2 min. Add 3/4 cup of the cream and boil until slightly thickened. Add tomatoes. Keep going till run out. about 6 to 7 minutes. coarsely chopped. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. stir until coated with oil. quartered and thinly sliced • 1 small eggplant. . crushed and minced • 1 large onion. stirring often. Cover and cook over low heat about 15 minutes. and herbs. stirring occasionally to keep vegetables from sticking. heat olive oil over medium heat. stir to combine. Add garlic and onions and cook.
Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Feta Cheese. Mozzarella. Let it cool.) Place tomatoes on baking tray. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Cut each tomato in fours. pkg. Let it cool down. 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.Rigatoni With Tomatoes. . Boil pasta until al dente. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. butter Preheat oven to 350 degrees. pepper. cottage cheese 4 eggs 6 tbsp. frozen chopped spinach 1/2 lb. pepper 2 tsp. flour 1/2 tsp salt 1/2 tsp. etc. crumbles 1 pt. Bake tomatoes for 45 minutes until wrinkled & shrunken. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Combine oil & lemon juice (for salad dressing. Season the tomatoes for taste (salt.
Fill each manicotti with mixture. flour and eggs.) • 2 tsp garlic. Bake an additional 5-8 min or until cheese is melted. about 10-15 minutes. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. the pie is ready. To tell if it is done. Thread onto metal or soaked bamboo skewers. Uncover. stick a knife or toothpick into the center of the pie. Let the pie cool for a few minutes.In another bowl mix together salt. etc. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. heat oven to 400. Serve with Italian bread or garlic bread sticks . cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Let sit for one half hour. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Then combine the two mixtures into one bowl and stir well. rinse with cold water and let drain. Bake the pie for one hour. Drain. Grill or broil until colour shows on vegetables. pepper. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Make sure you spread it evenly. Place filled manicotti over sauce. If it comes out clean. Meanwhile. Pour remaining sauce over manicotti. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. In medium bowl combine all filling ingredients and mix well. marjoram. sprinkle evenly with cheese. Grease a 9" square baking pan with the butter and pour the mixture into the pan.
cook onion and garlic in oil for 3 minutes. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. combine ingredients. chopped • 8 oz. sliced diagonally • 2 c baby bok choy. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. mustard. Continue cooking. water chestnuts. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. and mushrooms. Serve over rice. bok choy. or until they begin to soften. mix well. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. peeled & grated • 1 medium carrot. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. water chestnuts. lightly coated with non-stick cooking spray. stirring frequently. Add soy sauce. about 5 minutes. shiitake mushroom caps thinly sliced • 1 med. red bell pepper cut in short. thin strips . Fry 2-3 minutes on each side or until golden brown. celery. grated • 1/4 C onion. vegetable stock. chopped • 1 red bell pepper. Pour about 1/2 cup batter on hot griddle. until vegetables are crisp-tender. bell pepper.
cook 30 seconds. 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. Add broth and sugar snap peas. Add mushrooms. Add sesame oil. Add the carrots. Set aside. and vinegar. cook 1 minute. heat oil in large deep skillet or wok over medium heat. 3 to 5 minutes. Stir in the rice and stir-fry 1 minute. Stir briefly. Place a wok over medium-high heat. stirring occasionally. 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 noodles. red pepper. tossing well. Bring 1 quart of water to a boil in a small saucepan. stirring frequently. bell pepper and bok choy. Add the carrot and boil 1 minute. simmer until vegetables are crisp-tender. about 5 minutes. add the remaining 1/4 cup of peanut oil and the garlic. in 1/2" cubes 1 red bell pepper. Meanwhile. and peas. if desired. lightly beaten 1 carrot. When it begins to smoke. Drain and rinse in cold water. Stir until the eggs are firm but moist. When it begins to smoke. Transfer the eggs from the skillet to a small bowl and break them into small curds. Sprinkle with peanutes or cashews. . Drain again and reserve. Mix to blend well and set aside. Place a small skillet over medium heat. add 2 tablespoons of peanut oil and the lightly beaten eggs. Pour in the sauce and cook until the rice is heated through. cook 3 minutes. Add tamari or soy sauce. add to skillet with vegetables. Add ginger and garlic. Stir-fry 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. celery. Serve hot. stirring occasionally. 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.
Mix beans and remaining 1 cup picante sauce. cook the potatoes in boiling water until tender. crumbled feta cheese • 1 sweet red bell pepper. let the salad stand for at least thirty minutes before serving. leaving the skins on. Let stand 5 minutes before serving. 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. with nonstick cooking spray. pkg. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. drain them and move the potatoes to a mixing bowl. drained 1/4 tsp chili powder Heat oven to 350 degrees. and rosemary. Sprinkle with remaining 1/2 cup cheese and the chili powder. After all of the ingredients have been thoroughly (yet gently!) mixed. After the potatoes are tender. Do not overcook! While the potatoes are being cooked. 8x8x2 inches. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. spoon over rice mixture. mix the oil. Next. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . oregano. press in bottom of baking dish. 6 servings Spinach Stuffed Tomatoes 10 oz. They are done when you can easily stick them with a fork. 1/2 cup of the picante sauce and 1/2 cup of the cheese.Potato Salad • 2 lbs med. vinegar. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Mix rice. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives. egg product. Spray square baking dish.
Let stand 5 minutes. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . soy sauce. sugar. shredded • 2 Asian pears. In another large bowl mix cabbage. 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. Chop pulp finely and add to spinach. green onion and red pepper. Invert tomatoes shells on paper towels to drain. Let stand for 20 minutes. Toss the cabbage mixture with the vinaigrette. Sprinkle with remaining mozzarella and parsley. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. drain well and squeeze dry. Spoon evenly into tomato shells. parmesan. Asian Slaw • 1 head of Napa Cabbage. Slice and hollow out centers of tomatoes. carrot. garnish with chopped green onion and toasted sesame seeds. cilantro and sesame seeds in a large bowl. Preheat oven to 350 degrees. onion. honey. salt & pepper to spinach mixture and blend well. Add 1/2 cup mozzarella cheese. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Serve salad in a large bowl. Put in large bowl. Asian pears. Discard seeds.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. This salad goes well with grilled meats and fish.
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. Prepare pasta (shell or tube pasta suggested). salt. Pour into greased 9x13" pan. 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. garlic. Rapidly add vodka. Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". Cook on low heat for 30 minutes. Bake at 350 degrees 5060 minutes. Simmer for 2 minutes. and pepper. prepared according to package directions Melt butter over high heat until bubbly. then add 1 cup of heavy cream and simmer for one minute. Add parmesan cheese at the end of cook time. heavy cream. . Add red pepper flakes. Add chopped white part of green onion.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Set off burner and allow cheese to melt into soup.
Sprinkle with seasoned salt and garlic powder. press into pie plate as crust. Zucchini Soup • 4 medium zucchini. sprinkle parsley flakes in a larger circle around the onions. Combine potatoes and 1/4 cup onions. milk. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Garnish pie: make a small circle of 1/4 cup onions in center of pie. sprinkle paprika in a larger circle around parsley flake circle. 8 oz. . Combine eggs. white pepper • Dill weed to taste • 2 pkgs. Vermont Cheddar Pie • 2-3 cups diced. Carefully put a layer of spinach and crumbled feta cheese into the crust. salt-free lemon/herb seasoning • 1/2 tsp. cream cheese • Chopped fresh chives or edible flowers for garnish. Bake at 350 for 1 hour. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp.Mix completely with the sauce and serve immediately. vegetable broth • 2 onions. pour carefully over cheeses. quartered and sliced • 2 cans of 15 oz. chopped • 1 tsp. top with parmesan then cheddar cheeses.
mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice .In a saucepan. Add all other ingredients. until smooth. Bring to a rolling boil. After beans have been cooking for approximately 2 hours. or until beans are very soft and a red gravy is produced. Garnish with chopped chives or fresh flowers. approximately 20 to 30 minutes. 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). add remaining liquid. chopped green onions and rice. Add season salt and continue to simmer this combined mixture for another hour. pepper and dill weed to taste. Then blend in zucchini mixture. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Cook mixture until soft. add zucchini. onions. chicken broth. Add to a large pot and cover beans with water until water is two inches above bean line. except seasoning meat. Blend the cream cheese in blender until smooth. a portion at a time. 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. Serve hot over warm. white rice. Cook for approximately one more hour. Chill over night or until very cold. then cover and reduce to a low heat and simmer. Now add chopped green onions and additional season salt if desired.
A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians.500. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. In other words.200 calories. Be creative and use your imagination.• 2 tbsp powdered sugar Mix all ingredients together very well. women require at least 1. Not only does exercise burn calories. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. since weight lost through these practices is mostly water and lean muscle tissue. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. with the calories distributed over all the daily meals including snacks. . In response. one should eat less and exercise more. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. as a result. This can negatively affect his physical fitness. There are many. it helps the body maintain its useful muscle mass. Losing fat safely takes time and patience. This ensures an adequate consumption of necessary vitamins and minerals. Prepare a medium-hot skillet. final mixture will be a little lumpy. Athletes should avoid diets that fail to meet these criteria. lightly oiled. There is no quick and easy way to improve body composition. it tries to conserve its fat reserves by slowing down its metabolic rate and. it loses fat at a slower rate. and it may also help keep the body's metabolic rate high during dieting. not fat. This is just a start for you. Dieting alone can cause the body to believe it is being starved. Athletes must consume a minimum number of calories from all the major food groups. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.
burn little. rowing. 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. For an average-sized person. Good nutrition is not complicated for those who understand these dietary guidelines. bicycling. fat is seldom the only source of energy used during aerobic exercise. Diet In addition to exercise. most people would need to run or walk over 50 miles to burn one pound of fat. walking. bicycling. This section gives basic nutritional guidance for enhancing physical performance. swimming. running or walking one mile burns about 100 calories. Aerobic exercise is best for burning fat. is the best type of activity for burning fat. and mental alertness. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Aerobic exercise. examples include jogging. Anaerobic activities. swimming. will not make up for poor health and exercise habits.500 calories in one pound of fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. In reality. cross-country skiing. Exercise alone is not the best way to lose body fat. a mixture of both fats and carbohydrates is used. fat. and jumping rope. and rowing. however. A good diet alone. which uses lots of oxygen. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. stair climbing. crosscountry skiing. exercise to music. Aerobic exercises include jogging. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Instead. As a result. Because there are 3. athletes should regularly eat a wide variety of foods fro-m the major food groups. walking. especially in large amounts. if any.selecting a variety of foods from within . proper nutrition plays a major role in attaining and maintaining total fitness. To be properly nourished.Fat can only be burned during exercise if oxygen is used. he needs to run or walk 35 miles if pure fat were being burned. good health. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. such as sprinting or lifting heavy weights.
they should eat three meals a day.1 calories/ minute) or about 305 calories/hour.each group.079 cal. A well balanced diet provides all the nutrients needed to keep one healthy. that is. x 0. and a typical./min. Another dietary guideline is to consume enough calories to meet one's energy needs. 14 if somewhat active./min. For example. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Even snacking between meals can contribute to good nutrition if the right foods are eaten. progressive disease. The result is a rough estimate of the number of calories you need to maintain your present body weight. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. x 0. a person running at 6 miles per hour (MPH) will burn 0. the state of energy balance (positive. To estimate the number of calories you use in normal daily activity. Thus. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. = 5. as shown in Figure 6-4.85 calories/minute (150 lbs. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. especially saturated fats and cholesterol. = 11./lb. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Weight is maintained as long as the body is in energy balance. balanced. A high intake of fats. By comparing caloric intake with caloric expenditure. . a person will burn 0.079 cal. while participating in archery. has been associated with high levels of blood cholesterol. You will need still more calories if you are more than moderately active. CAD. Good dietary habits help reduce the likelihood of developing CAD.1 calories per minute (150 lbs.034 calories per pound per minute. when the number of calories used equals the number of calories consumed.034 calories/minute/lb. Keeping a daily record of all foods eaten and physical activity done is also helpful. a 150-pound person would burn 5. results from the clogging of blood vessels in the heart. a slow. The blood cholesterol level in most Americans is too high. intensities. as shown in Figure 6-3.85) or about 710 calories in one hour. and durations. Avoiding an excessive intake of fats is an important fundamental of nutrition./lb. 150-pound male will burn 11. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. or negative) can be determined. Similarly. and 15 if moderately active. multiply your body weight by 13 if you are sedentary.
vigorous activity can use up most of the carbohydrate stores in the exercised muscles. especially when training in the heat. Carbohydrates are the primary fuel source for muscles during shortterm. Concerns for Optimal Physical Performance Carbohydrates. age.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. we should reduce our daily cholesterol intake to 300 milligrams or less. and possibly injury. potatoes) are the best sources of energy for active athletes. Individual caloric requirements vary. Sweat consists primarily of water with small quantities of minerals like sodium. are the primary fuel source for muscles during short-term. Repetitive. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). The body uses fat to help provide energy for extended activities such as a one-hour run. Very intense activities use more carbohydrates. can result. At least 50 percent of the calories in the diet should come from carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The evaporation of sweat helps cool the body during exercise. it is important to eat foods every day that are rich in complex carbohydrates. such as candy. Finally. Foods rich in complex carbohydrates (for example. the contribution from fat gradually increases. depending on body size. but to no more than 10 percent of our total calories. the chief fuel burned is carbohydrates. whole wheat bread. Because foods eaten one to three days before an activity provide part of the fuel for that activity. rice. As a result. It is also important to avoid simple sugars. water lost through sweating must be replaced or poor performance. pasta. high-intensity activities. in the form of glycogen (a complex sugar). sex. and training sport. up to 60 minutes before exercising. We should increase our intake of polyunsaturated fat. Cool. It plays an important role in maintaining normal body temperature. Examples include weight training and the APFT sit-up and push-up events. because they can lead to low blood sugar levels during exercise. The current national average is 38 percent. In addition. high-intensity activities. Athletes . 'but as the duration increases. Athletes often fail to drink enough water. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. plain water is the best drink to use to replace the fluid lost as sweat. Initially. Water is an essential nutrient that is critical to optimal physical performance.
The primary functions of protein are to build and repair body tissue and to form enzymes. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. and diarrhea.0 to 1. as do regular soda pops and most fruit juices. too much cholesterol in the body has damaging effects. Weight lifters. can lead to abdominal cramps. Protein is believed to contribute little. drinks that exceed levels of 10 percent carbohydrate. it is necessary to first understand what cholesterol is. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. one's need for protein might be somewhat higher (for example. Therefore. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. these drinks should be used with caution during intense endurance training and other similar activities. On the other hand. who have a high proportion of lean body mass. to the total energy requirement of heavy resistance exercises. During periods of intense aerobic training. and after exercise to prevent dehydration and help enhance performance. are helpful under certain circumstances. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. these beverages can provide a source of carbohydrate for working muscles. 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. The recommended dietary allowance of protein for adults is 0. 1.5 grams per kilogram of body weight per day). during. Although cholesterol has purposes and is important to overall health and body function. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.5+ hours) at intensities over 50 percent of heart rate reserve. Sports drinks. if any. nausea. .should drink water before.8 grams per kilogram of body weight. Many people believe that body builders need large quantities of protein to promote better muscle growth. This can improve endurance. Cholesterol is a fatlike waxy substance and is produced by the liver. During intense training. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. During prolonged periods of exercise (1.
it plays a life-giving role in many functions of the body. vegetables. You want to ensure that your levels of this cholesterol remain . Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. In fact. High cholesterol can be avoided! With a nutritious diet. With too much cholesterol in the body. This puts you at serious risk for disease such as heart and stroke. Instead. the levels build up and cause damage by clogging your arteries. 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.) HDL transports cholesterol from cells back to the liver. and grains you can maintain optimal health as they do not contain cholesterol. educate and provide healthful options. HDL is either reused or converts to bile acids and disposed. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Lipoproteins equip the cholesterol to move around the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. When cholesterol is at a good level it works to build and repair cells. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. molecules called lipoproteins carry cholesterol to and from cells. meat and eggs your cholesterol elevates. 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. The purpose of this ebook is to inform. When you eat saturated foods such as dairy. This is known as "good" cholesterol. alternative ways to manage your cholesterol without having to rely on medications. produces hormones such as estrogen and testosterone. cholesterol cannot be dissolved in the blood. This is done simply from reducing cholesterol by 1%." As with some fats. there are several different body functions and several different substances that make up our understanding of "cholesterol. On the other hand when you eat foods such as fruits. though.Cholesterol forms every cell within the body. which is another form of fat. In fact. When the cholesterol level is appropriate. As we progress with "30 days to lower cholesterol" you will learn healthy.
smoking. gender. Due to heart risk factors besides diet. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. and diabetes mellitus. gender and the heritage of the individual." 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. The results on his cholesterol and body health in just 30 days are truly frightening. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Obviously. which can raise our bad cholesterol levels. In addition. HDL aids to ensure protection from the risk of heart attack and/or stroke. .) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. To maintain optimum health. when we speak of having "cholesterol levels" we mean more than one number. some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in "30 days to lowering cholesterol. consider renting the documentary movie "Supersize Me. other causes of high cholesterol are lifestyle." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. and aids to remove LDL from your artery walls. 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. since having too low levels of HDL . For some.even when other cholesterol levels are normal .high for optimum heart health. If you want to see a graphic representation of this. Low Density Lipoproteins (LDL. HDL consists of more protein than triglycerides or cholesterol. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol.may lead to heart problems. we are setting ourselves up for problems. Other factors involved in this risk are age. family history of heart disease. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts.
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. Buy cooking oils that are unsaturated. If you have a family history of heart disease and high cholesterol levels. each day will lower cholesterol. the cholesterol level starts to increase. Your Arteries and Cholesterol The job of your arteries is to pump blood. Age and Gender: Cholesterol levels increase with age. Diet: An important consideration in eating is choosing lower fat.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.prevents arteries from working their best. work harder and start earlier in adopting a healthy lifestyle and eating plan. Women generally have a lower level than men from age 50 to 55. Use low fat cooking sprays to replace heavy oils whenever possible. High levels of bad cholesterol may even prevent arteries . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Just 20 minutes of aerobic exercise. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Exercise does not have to be a large time or money commitment. While there is not much that you can do about your age.especially bad cholesterol . Too much cholesterol in the blood . It is never too late to start on this path. including walking. The Dorsal Aorta or the main artery branches out into many smaller arteries. Once a woman starts menopause.
the arteries expand and are filled with blood. High cholesterol levels fill arteries with thick substances that prevent your body from working well. smooth interior. It helps pump the body's blood.from functioning at all. As the heart beats. Your heart becomes starved of required blood.or bad cholesterol levels that are elevated but not considered "very bad" . Arteries are constructed of a tough exterior and a soft. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Consider: Heart disease is one of the leading killers in North America. No matter what your current health. If this happens often enough you can suffer a heart attack or a stroke. eating a better diet and getting exercise can help keep you healthy. Even having "borderline" cholesterol levels . and the main reason behind the blocking of arteries is high levels of bad cholesterol. since cholesterol can actually lead to blockages in your arteries. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. you need to keep your cholesterol levels in a healthy range.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 . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. For this reason. The inner layer is smooth and allows the blood to flow easily. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. In a healthy person. and strokes. heart attacks. 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. The middle layer is elastic and very strong. Each are made up of epithelial cells. This means that if you want to prevent heart disease. The heart relaxes and produces enough force to push the blood through.
As an added benefit. but reducing your intake of all salts is the better choice. Again. Limit your sodium intake to 2400 milligrams a day. try to lower your saturated fat intake as far as possible. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Consume less than 200 milligrams of dietary cholesterol each day. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you need assistance seek out a nutritionist or dietician. . Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. especially if you have very high cholesterol. Sea salt is a better option. In fact.Eating is one of the things that can affect your cholesterol level a great deal. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. The effects over all will be immediate. if you have elevated levels of high cholesterol. Receive 25_35% or less of your day's total calories from fat. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. If you have too high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. 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. or follow the limits for dietary cholesterol that your doctor sets for you. you can take steps to regain your health by following a low cholesterol and low fat diet. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat.
High cholesterol foods include: Organ meats (this includes liver. . sausages. including select cuts of meat. salami and fatty red meats All foods that are fried. rye. bologna. dry beans. • Enjoy foods high in soluble fiber. fish. You can keep the skin on to seal in the juices so long as you remove the skin before eating. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. poultry. eggs and nuts each week. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. and especially processed meats such as deli meats. These foods include: Oats. hot dogs. 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. Limit and eat only in moderation if at all: Highly processed foods. 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.Refuse foods made with harmful trans fats such as margarine. which can wreak havoc on your heart health. salad dressing and sauces.
Consider all the vegetables you may not have tried yet (please note that this list is not . you do not have to worry as much about eating too many fruits and vegetables. As an added bonus.and have lower cholesterol levels as a whole. not poached. chicken. and cuts that have less white "marbleized" texture. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and grains are healthier . not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Select fish such as cod that has less saturated fat than even chicken or other meats. choose leaner cuts. fish. there is no such worry. To put it simply.that North Americans face. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. white meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . but some fruits and vegetables have been linked to lowering cholesterol in patients.not to mention the higher rates of obesity . Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. When most of us think of "veggies" we think only of a few. vegetables. 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. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables.When selecting meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. those nations that eat more fruits. In fact. With vegetables and fruits. If you have always felt deprived while following low-fat diets in the past. While you do not want to overeat. Increasing your intake of fresh (not canned. You can only eat small portions of animal products before you have to worry about cholesterol content. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.
complete . not just the seeds. 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. there are many delicious brands of peas. mung beans. These may include snow peas. green beans. sugar snap peas. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . runner beans. and many others) Bean sprouts Lentils Peas (again. lima beans to azuki beans. red beans. borlotti beans. many which you likely have not tried before. broad beans. soy beans. kidney beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.there are too many vegetables to list here . from black beans. navy 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. chickpeas.
you will be stunned by the range of lettuces out there. Kandil Sinap. There are many types of mushrooms. some quite rare. and others. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Mantet. Arlet. red potatoes. Honey Crisp. from butternut to acorn to pumpkins and gourds. Mcintosh. Centennial Crab. Mutsu. Empire. not just their size. Liberty. Gala. Braeburn. Fuji. Jonagold. Cortland. Empress. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. 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. yellow and red peppers. Chieftain. . 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. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. it is a fungus. Blushing Golden. from the common to the exotic. orange.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Try the following varieties: Akane.
loganberries. Reliance. bearberries. barberries. Stanley Prune_Plum. Baby Bananas. and sweet cherries such as Black Russians. Russet. elderberries. and others) Persimmons Pineapples Plums (including Mt. Unize Plum. Starr. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Wilson Juicy. crowberries. Monmorency cherries. and others) Cherries (from sour cherries. Red Secor. Honeydew. Bartlett. many kinds. bilberries. Starking Delicious Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . currants.Northern Spy. Red Astrachan. Opal. nannyberries. Apple Bananas. blueberries. Canteloupe. Canary. gooseberries. Virginia Gold. among others) Pears (including Asian pears. Yataka. there are dewberries. Yellow Transparent. cloudberries. Baking Bananas. Red bananas. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. lingonberries. boysenberries. Lapins. and others) Berries (besides the usual strawberries and raspberries. Chinooks. Hedelfingers. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Beirschmidt. Watermelon. and Sensation Dwarf Peach. Dietz. Red Haven. Empress Prune_Plum. Royal Plum. Patricia. cranberries. huckleberries. sea grapes. wineberries. Cassava. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas.
Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. convenience. Read about new varieties of fruits and vegetables and try them as well. Make it a mission to buy some fresh fruits and vegetables you have not tried. Over the next 30 days. When you have many types of healthy and delicious foods to choose from. and prepackaged meals. If you want to lower your cholesterol over the next 30 days. most of us have tried only a small fraction of the fruits and vegetables that are out there. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. every week.it is only a way to get you started in discovering new fruits and vegetables. Cooking and Cholesterol If you want to lower your cholesterol. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. find a variety of fresh fruits and vegetables you have not tried and try them.treat it like a checklist of the food adventures you could have with food. use this list of fruits and vegetables. Look back over the list of fruits and vegetables . avoid all fast-food. Convenience foods.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. . The fact is. of course. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. you will naturally choose foods that are good for you and for your heart. Print the list and circle all the fruits and vegetables you have not tried. salt. Your taste buds and your cholesterol level will thank you for it. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. are notorious for offering poor nutrition and plenty of fat. The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. Realize that these lists of fruits and vegetables is far from complete . and sugar. In fact.
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. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Use good olive oil instead of butter. If you have recipes you cannot part with. Wrap some veggies in a tortilla.no matter how harried your schedule: If you are very busy and tired at the end of a long day. 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. cucumbers. carrots. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. tomatoes.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap.This isn't hard to do. Cooking to lower your cholesterol is not very hard. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cut more veggies into a salad. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Buy some fresh herbs. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. you can easily create a salad that is enticing. You can also create a very low fat salad dressing by combining half an avocado with some herbs .the very freshest you can. Not only is this healthier for you. If you must use salt. even if you are lost in the kitchen. Simply chop up some favorite salad greens (mescalin mix. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. herbs) and garnish with a few nuts. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. and drizzle the salad with olive oil and lemon juice. use only a pinch of the best sea salt you are able to buy. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Choose fresh ingredients . Japanese. Use these to add flavor to your cooking rather than relying on salt. and Indian recipes. zucchini. Vegan. Raw food. switch ingredients to healthier alternatives. Don't overlook cookbooks that feature Chinese. There are many recipe books at your local library .
Pastas: There are a number of pastas available. bacon bits. and other high-fat foods in your salads. and lemons can make a beautiful and attractive salad that is very low fat. If you are using apples or other fruits that tend to "brown" in your salad. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. If you are craving desserts. whole milk products such as chesses. Avoid croutons. . Instead of fats or mayonnaise on your sandwiches . but some combination of this recipe can give you a tasty meal with less fat. Many prepared pasta dishes use plenty of salt or cream-based sauces. Avoid highly processed deli and sandwich meats. Combine until blended. This can be a very tasty combination and is still quite healthy for you. You can make similar meals with rice or even low-fat tofu. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey.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. Sandwiches: Sandwiches are quite easy to make. Add your favorite fresh herbs (basil is a good choice) and combine. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This makes an excellent and very healthy snack. Instead. 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. Fruit Salads: Chopping up some of your favorite fruits. opt for skinless poultry. Simply cook the pasta in a pot. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Shred your favorite vegetables or cut them into very small pieces. All can be made into delicious and heart-friendly meals in minutes. If you do want to add meat to your salad. Add the pasta and toss until the vegetables are the desired consistency. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts.and lemon juice. eggs. use lean and skinless chicken or other poultry. berries. from fresh pasta or dried pasta to vegetable pastas and rice pastas. It can also be a great quick breakfast on days when you are in a rush. Experiment with different fruit combinations to find different tastes.
and poultry rather than red meats. though. If this does not work. and sugars. calories. However. fish. you can make these foods even healthier by reducing the amount of fat you use in preparing them. 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. so overindulging in these will certainly not allow you to keep your heart healthy. fat. For example.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. try to stave off the craving with fresh fruit. these products still do often contain sodium. Consume fat free. At many fish shops. fig and fruit bars. Jello. and hydrogenated fats). Also. fruit sherbert. low-fat yogurt. Lean meat dishes: When you have chosen your lean cuts of meat. occasionally eating low-fat desserts and snacks such as angel food cake. puddings made with low-fat milk that make lower-fat alternatives. sodium.simply place the fish on the cedar. you can get planks of cedar that are perfect for baking or grilling fish . Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and salt that you can.many are very high in sodium. take care to read the labels on these snacks and choose the brands with the least sugar. Enjoy white meats. 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. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Choose only lean meats. If you absolutely crave a dessert or snack. plenty of calories and some fats. 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. animal or graham crackers. cover with lemon juice and possibly herbs and grill or bake until done. polyunsaturated. wafers. calories. and cholesterol . skim.
adopting a very low-fat diet and healthier lifestyle is often challenging. they were for less-than. simply because salads and vegetables are advertised a lot less.healthy processed foods. there is a huge market for convenience and "junk" . If you cannot find fresh produce out of season. Think of the last ten food advertisements you have seen.a large. especially if we have followed less than ideal eating and life patterns for some time. try frozen foods that have no sauces or other ingredients added. less than healthy foods have needed advertising. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Face it. 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 . because they were not needed. However. most of us have been taught which foods are healthy and low in fat and which are less than good for us. prepared. It sounds crazy.even when those foods are processed and contribute directly to higher cholesterol. pickled or tinned foods.and likely this has been the doing of advertisers. When you picture a hamburger. spiced. we don't always do what is right. Odds are. 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. You learned to like some foods as a child. though. you likely picture the hamburger you see in advertisements . Traditionally. Although we may know which foods we should be turning to and which lifestyle changes we need to make. juicy burger with all the toppings. 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. Today. but you have also learned to associate certain foods with certain ideas and ideals .Choose fresh rather than processed. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. you may nit get the same strong images in your head. When you think of a salad.
sugary foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. In fact. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Odds are. In too many grocery stores. When you visit your local grocery store. 2) Make good-for-you foods appealing. much as restaurants do. so that customers are more likely to walk away feeling happy and satisfied with their meal. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. they come in brightly designed packages that grab the eye.they add ambience to make the meals more attractive and appealing. . Take a look at those high-fat and cholesterol-high foods.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. Add some music or candles to your dinner. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Most people see the majority of food advertisements on television. There is no reason why your heart health should suffer because some advertiser is good at their job. but many times these foods are less than great for your cholesterol level. This is no mistake.even those that are fatty and terrible for your cholesterol .foods. 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. compare the amount of shelf space given to convenience foods. they are placed at eye level. If this describes you. and lower your cholesterol over the next 30 days as well. Figure out where you see advertisements for foods and then avoid those ads. avoid the television for a while and watch your cravings for fatty foods decrease. Often. junk foods. Advertisers do an incredible job at making foods attractive. though. and sodas to the amount of space given to the produce section. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Is it any wonder that restaurant meals . After all. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. Advertisers are trying to make their products appealing.
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. cold. If you find that you crave convenience foods. 3) Describe foods in a way that makes them appealing to you. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. congealed. recall the times you have had terrible fast food or convenience food meals. This will make bad-for-your heart foods seem far less attractive. .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.For the next 30 days. greasy. you will find it much easier to stick to a low-fat diet . As soon as you are aware that you are craving the foods. Advertising works by staying with you. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. For example. watch out for negative words.such as "delicious" and "juicy" described about fatty foods. try to find ways to make these foods less appealing. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . and other foods you are trying to avoid during the next 30 days. Try to do the same thing as advertisers . You can use the same technique to make good-for-you low-fat foods seem appealing.without feeling cheated or deprived.when buying food that is good for you.as mushy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. use a little negative advertising. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. 4) Use a little negative advertising. Whenever you find yourself craving foods that are high in fat or sodium. fast foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. and disgusting. Ask your friends and family for their dining-out horror stories. imagine them in the worst possible light ." This is not likely to make you crave these foods especially since you are always hearing great adjectives .
2) Make your kitchen a heart-healthy place. 2) Give them away to a friend or food bank. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. as you work to lower your cholesterol. you are more likely to reach for them when you are hungry. if you can. 4) Get lots of appealing heart-healthy foods into your kitchen. give it away. you are more likely to cook at home rather than being tempted to eat out. you are more likely to turn to them when you are feeling hungry. a rice steamer. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. try to find ways to make cooking in your kitchen more appealing. 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. For the next 30 days. If you make healthy foods more attractive and visible. healthy foods over the next 30 days . Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. That way you are far more likely to reach for low-fat. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you should eat in and eat foods you have prepared yourself almost all the time. or menus from take-out places and restaurants.and are less likely to cheat on your new eating plan. and other temptations around. you are far less likely to be tempted by them. While you are cleaning out your kitchen. When you make your meals yourself. Also get rid of any fliers. wok. go through your home and get rid of the foods that you should be eliminating or cutting back on. If these things are not in your home. . you can easily reduce how much fats and sodium goes into each meal.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices.and for life! . 3) Eat in. fried foods. Replace your foods with lowerfat or healthier alternatives. Hang up some nice curtains or at least get rid of the clutter. but prevent fruit flies. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If you keep cookies. no-stick cooking ware. advertisements. You do not have to invest a lot of money for this. Invest in parchment paper. If you have a deep-fryer.
once you learn to cook healthy and delicious meals. it can be too daunting to come up with a menu and then cook a meal from scratch. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Whether you get help from a roommate. 8) Socialize without food. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. coffee shops. child. The hard part is staying motivated to keep the diet plan up for weeks. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Many of us take in excess calories and fats when we eat out with others. and pubs or we have movie nights that include take-out pizza. . 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. Meet friends at the gym. or in your home rather than in restaurants or cafes that feature rich foods. then find some way to make cooking time more fun . Over the next 30 days. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Or. If you have very high cholesterol. and have the opportunity to spend time with others who are concerned about heart health. on hiking trails. Most of us plan our days and our finances. If you can't find someone to help you. This is especially a problem since we so often equate social times with eating . cooking with someone else tends to be more fun. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. so that there is no excuse to turn to convenience food. fear is a great motivator. Find ways to get yourself motivated to eat well for life. This will ensure that you have all the fresh ingredients and healthy meal ideas you need.listen to music or watch a movie on a portable DVD player as you cook. 9) Get motivated. 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.5) Consider taking a heart-healthy cooking class. For many of us. make it a habit to meet friends at places that don't have food as a major entertainment. or spouse. Plus. but we often leave eating to chance. You will learn many recipes and cooking tips for heart-healthy eating. After a long day at work. Getting started on a low-fat diet to lower your cholesterol is often not the hard part.we meet friends at restaurants. This can make heart-healthy eating more difficult. 7) Get help in the kitchen. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods.
list ways you can avoid the situation or at least make better choices when you are faced with it. and other low-fat foods are among the most convenient foods out there. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. then you may need to find a different route home. 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. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fruits. Most of us have specific emotions and events that may make us turn to comfort food. If you can make low-fat alternatives easier to reach for than fast food. 12) Figure out your eating dangers and find ways to overcome them." 11) Make heart-healthy food more interesting. fiber. list the times you are more likely to want to eat. milk products) should be smaller still . find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Keep low-fat yogurt and other low fat foods around for fast snacking.10) Make heart-healthy food more convenient. 13) Make cholesterol-friendly eating easier. Make sure that you eat different fruits and vegetables . Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. and other healthy meals easier. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. sodium. high-sodium "fast foods. and you will reach for these foods rather than turning to high-fat. salads. If counting fat grams. Post your list in your planner or other visible place so that you will see it. sadness boredom.no larger than a pack of cards. If Tuesday work meetings leave you reaching for cookies in your office desk. If your walk home from work takes you past a favorite restaurant you find hard to resist. this is very simple. types of fat. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Sometimes. Luckily. Sound too simple? Not at all. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Whether it is general stress. and cholesterol in each of your foods is causing you stress. vegetables. When you prepare a meal. On a paper. The portion size of grain should be smaller and the portion size of animal proteins (meats. or meetings with your boss. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. and beside each item.
or easily digested by all. 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. lower your cholesterol by making sure that reaching for lowfat. Eliminate foods such as organ meats. Nor are supplements a substitute for regular exercise. Use olive oil as your main source of fat and refuse other dressings or sauces . heart-healthy foods is more appealing and automatic than reaching for high-fat foods. and extracts of these substances.each day so that you get a variety. botanicals. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. skinnier. but for most people interested in lowering their cholesterol. Supplement product labels must include the words "dietary supplement". this simple formula will be a snap to follow and will actually lower your cholesterol. amino acids. as well as concentrates. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. This will not make your cravings for less-than-healthy meals go away.do your cooking with the olive oil. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. or give you more energy. If you are on a very strict low-cholesterol diet. Variety is still important because bars and powders are not always low fat. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. constituents. There is no one magic pill or powder that you can take that will make you stronger. inexpensive. all of which are easily accessible to athletes. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. There are thousands of supplements on the market. If you are considering supplements. egg yolks. Over the next 30 days. full-fat dairy products. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. metabolites. Eating a variety of foods on a regular basis is the most important step toward this goal. minerals. Supplements include vitamins. herbs. you must weight the purported benefits against the potential risks . but it will go a long way towards ensuring that you don't give into the cravings. this may not be enough. and convenience or restaurant meals entirely.
look for supplements that can offer weight loss benefits. make sure that you have a reliable source. While a diet that's full of nutrient rich food should not be replaced. quality is essential to success here. How do you know how much to take? That's a trickier question. For example. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. If you have heart problems. First off. even if you think that you can do this through the foods that you eat. If a product makes claims that sound too good to be true. the claims probably are too good to be true. Therefore. There are two routes to take. 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. what do you take? First off. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. In addition to this. First. 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. Another source for information is the web. start by finding a health food store or a vitamin supplier. find out what type of supplements you can take for your individual needs and problems. problems with gaining weight or other conditions. if you have a need to lose weight. Information is key. But. you can probably find a supplement or several that can address those problems for you.(and cost) before deciding to use any product. But. Quality is very important if you want to see benefits from supplementation. find a good quality multi vitamin and take that as directed. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Giving your body the nutrients that it needs to make it through the day is essential to your well being. it sometimes needs additional supplementation to take it to the best level it can be at. Again. Don't assume that any information that you find is reliable. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. It's like always giving your car premium gas and oil to do its job even better! . you are probably still missing out. These individuals can also help provide you with the information you need regarding improving your conditions.
is through CP. ATP. When a muscle is required to contract. the body must use other methods to replenish ATP.There are thousands of different supplements on on the market. The typical male adult processes 2 grams of creatine per day. turning it back to ATP. The energy released by breaking this bond powers the contraction of the muscle. Creatine is the most popular and commonly used sports supplement available today. arginine. Some of which perhaps are not particularly useful. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Once CP stores within the cell are depleted. yielding ADP (adenosine-diphosphate). There are many different varieties of whey protein. I can gain 5 kg of muscle in just two weeks using creatine. The fastest method. Creatine is used for the resynthesis of ATP. liver. This phosphate portion bonds to the ADP. while the remaining 60% is stored in form of creatine phosphate (CP). Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. including both elite athletes and untrained individuals. Approximately 40% of the body's creatine stores are free creatine (Cr). There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. . For the majority of the population. When ATP is depleted within the cell. I have been using multivitamin supplements and vitamin B supplements for 20 years. Creatine is also a very good supplement for gaining muscle mass. and pancreas. the bonds in the ATP molecule are split. Creatine works by increasing the water volume within your muscle cells. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Another important supplement is whey protein. without oxygen. Creatine is a natural constituent of meat. mainly found in red meat. and replaces that amount through dietary intake and fabrication within the body. or adenosine triphosphate. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and methionine. Creatine is manufactured naturally in the body from the amino acids glycine. This process takes place in the kidneys. There are several though that are very useful. There are several methods by which the body rebuilds ATP. is the "power" that drives muscular energetics. the cell can no longer contract. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys.
The periods are brief because the ability of a cell to store CP is limited.3 = 27 grams of creatine per day After the loading phase. you must use your creatine regularly instead of sporadically for it to be effective. However. Glutamine . so you would require 2. Essentially. the dosage is 20 grams a day for five to seven days.03. your weight is multiplied by . After that. it's recommended that you stick to 5 grams per day. In the "loading phase" which is where you begin adding creatine to your diet. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Creatine is also thought to increase the body's aerobic abilities. though. 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. allowing further capacity to regenerate ATP. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.2 kg multiplied by . So if you weight 200 pounds. There are two way to decide what dosage of creatine you should take. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.7 grams in the maintenance phase. It can also delay fatigue during repeated workouts. 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. the formula would look like this: 1 lb divided by 2. Experts say in the "loading phase".Supplementation with creatine increases Cr and CP within the muscle. therefore the body will quickly move to other methods of replenishing ATP.3 grams of creatine per kilogram of body weight. Many people like to take their creatine in a shake as it most often comes in the form of powder. you should be consuming . Creatine is safe for most everyone to take with the exception of people with renal issues. Follow along closely. In other words. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. You can also calculate creatine dosage according to body weight and mass.
This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. This includes stress that the body is under during periods of exercise. Protein is what makes up and maintains most of the stuff in our bodies.5 to 7 grams of glutamine daily which is found in animal and plant proteins. This two to three gram dosage used post workout builds protein. it can result in muscle loss. Sixty percent of glutamine is found in the skeletal muscles. during times of stress. However. and speed up growth hormone production. Of course. Many people are choosing to supplement daily due to the long growing list of benefits. our body can produce more than enough. The remainder is in the lung. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. . Protein The importance of protein to a body builder is a no-brainer. Glutamine is a nonessential amino acid that is produced naturally by the body. If you want to build a ripped body. If you have too little glutamine in your system. repairs and builds muscle and can induce levels of growth hormone found in the body. it usually comes in powder form. but if you really want to grow your body mass. prevent sore muscles. The typical American diet provides 3. promote healing. brain. and stomach tissues. you'll need both creatine and glutamine alike. It is the single most important nutrient in a body building regimen. increasing protein through weight gainers or protein powders is necessary.Another popular supplement among body builders is glutamine. Again. Two to three grams has been found to help symptoms of queasiness. Glutamine is also thought to prevent sickness. Under normal conditions. so you'll want to take it with milk or in a shake. liver. Research shows levels of supplementation from 2 to 40 grams daily. Much of your protein will come from your diet. You have to have a positive nitrogen balance in order to gain muscle mass. Over 60% of our amino acids come in the form of glutamine. 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.
which is the muscle pump we are familiar with. Combine the powder with some eggs. As we said before. Nitric oxide also comes in powder form as well. As with creatine. . So whey is the best protein. It also supplies the most amino acids that bodybuilders use. Unfortunately this pump is only temporary. It also signals muscle growth. which in turn leads to increased blood flow.The best type of protein supplement on the market is whey protein because it is the highest yield. Many body builders take nitric oxide for a variety of reasons. Its unfortunate high cost however makes me advise you to use it sparingly. You can also add in some fruit for flavor. ice cream. especially on a diet. oxygen transport. The release of nitric oxide creates surges of blood flow. 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. sparing hard-earned muscle protein and glutamine stores within the body. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and will dissipate shortly after you complete your workout. It often comes in pill form. Nitric Oxide is present for a brief moment. and should be taken in the manufacturer's recommended dosage. delivery of nutrients to skeletal muscle and a reduction in blood pressure. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Whey protein is the only choice when on a diet however. 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. speeds recovery. low-fat milk. when a muscle contracts and blood vessels dilate. causes vasodilation (an expansion of the internal diameter of blood vessels). so you can take it in a shake just like with other powdered supplements. Whey is the best investment because of its capacity as a postworkout recovery supplement. the best time to take your protein supplement is post-workout. and olive oil. Nitric Oxide. a key molecule manufactured by the body. If not. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. When on low-carb diets whey can function as an alternate source of energy. and increases strength along with stamina. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric oxide promotes extended ability to life weights.
especially if you use them together synergistically. All steroids eventually change to estrogen which causes feminization in men.There are many other supplements. Ginko is great for circulation. general energy and well-being. and in many places. That causes an enlargement of the breasts along with an increase in fatty deposits. which is known as stacking . Both of these substances are highly controversial. and other serious diseases. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. . Using the supplements mentioned you'll see some results quickly. They can cause serious liver damage and even lead to liver failure. They also enhance performance making a person stronger and extending their stamina. Steroids do have some advantages. so it's good for your brain. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Steroids increase testosterone production which can lead to overly aggressive behavior. However. However. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They are used in treating a variety of health problems including AIDS. and low sperm count. steroids have some serious health implications when taken for reasons other than therapeutic. complexion. but they are used by body builders all over the world. 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. they are illegal. cancer. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. a decrease in libido. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. you can take. They help the body fight the ill effects of these diseases and promote healing. But those are the only ones I prefer to take apart from ginko biloba.
Even using various methods to help your body recover. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. it still takes time. At these times a good sauna. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. your mind is a powerful tool and it helps you through each step of your day. They can make you bigger quicker. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but more and more women are getting interested in it as well. 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. A Healthy Emotional Life As you can assume. as well. Body building has long been thought of as a man's sport. You will still need to take time to rest though. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. They are naturally produced by the body. You can get huge. They can be dangerous. though. MENTAL TRAINING Mind Fitness. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. perhaps it's better to cut down on the workouts and allow for your body to recuperate. but many body builders take them to basically tell their muscles to get bigger. . 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. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. 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. It controls the way that you perform each action.
For this particular battle. challenged and attentive is essential to your well being and this fight. plays a significant role in the quality of life and the longevity that you have in your life. Emotional health is an important battle that everyone must strive to improve. performing mental tasks and you need to be able to conquer problems effectively. your body's health is directly related. The mind's health is quite an important aspect and. In fact. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. for many people living in today's hectic lifestyle. such as a death or deception. In addition. 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. 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. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. you need to be able to effectively deal with it and then to move on. it's anything but easy to make it through the day without dealing with some type of stress or pressure. For example. you need to exercise your mind. should something emotionally troubling happen to you. What's Healthy? For your mind to be in a healthy state. There are many various ways that you can improve your emotional state by learning how . First. There are many different ways that this can happen. you need to be fully capable of thinking clearly. several key things must play a role. including the simple fact that you may have to battle illnesses more often and with greater intensity. A Healthy Brain With the onset of Alzheimer's happening to more and more people. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. believe it or not. there is evidence that says that you can actually push off the onset by some time if you do the right things. 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.Yet. When you are emotionally or mentally unfit. Keeping your mind active.
This is a personal decision. Sometimes it may be important to remove the stressors from your life. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Those that are spiritually fit. the right social activity is one way to improve your emotional health. but it also causes all types of physical problems for those struggling with it. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. too. too. you can consider them. and you. Indeed. After all. learning to effectively manage stress is important. mentally unstable and unfit. During these times. Not only does it pull you down through causing large amounts of emotional trauma. it can often play a role in the way that you see your life as well as in your emotional state of mind. you may think that you have nothing to worry about. 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. While there isn't always a need to be religious or spiritual. of course. It can lead to various health issues physically. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. most people go through stages of depression. . Where Are You Now? When it comes to determining how mentally fit you are. but that's not a common occurrence. Spiritual well being is a critical factor in maintaining your health. While you can't take away everything in your life that causes stress. For those that do believe in a Higher Power. It can help you to tackle even challenging tasks with more ease and with success. But. Believe it or not. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being.to react to critical situations. mental turmoil and even times when they are so stressed that they can not function properly. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you do all that you need to do and there's nothing limiting you.
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. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Emotional eating is eating when things go bad. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. ask yourself these questions. Improving the fitness of your mind not only improves your daily life but increases your longevity. Do you struggle to make the goals that you set for yourself? 4. 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. Be honest. this is one of the prime reasons that they are overweight or unhealthy in their diets. stress and angry often? What does it feel like and how intense does it get? 5. For example. then you should be considering the vast number of mind fitness needs you may have. While food never used to be so readily available. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. To determine where you stand in mind fitness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. It's easy to go to the food to get the satisfaction that you need. it hurts to hear but just like your body goes through illness. For the most part.Yes. For many millions of people. although you may not realize it. Yet this is a dangerous situation. While you may not want to do this. too. consider this scenario that happens over the span of time. 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. now. or are eating whenever you feel like it. . when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Do you feel anxiety. Do you hate the life that you are leading. 1. If you have trouble sleep. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. your mind can be struggling at the same time.
You become upset at yourself. which includes emotional eating. you didn't do the job right.. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. 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. though. Now. The first step in fighting the way that food makes you feel.. the pounds are creeping onto your hips. Soon. 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. yet if left intact. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. As your self esteem drops. it's also one of the worst things you can do for both your physical and your mental health state. Emotional eating is one of the hardest cycles to break. and you'll see differences in the way that you feel and the way that you see the world. Incorporate as many of these things into your life as you can. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. You then find yourself dealing with pressure from the boss. is to recognize that there is a connection between the way that you feel and the way that you eat. In fact. In just a bit we'll talk about some of the ways that you can have good mind fitness. You decide you need a big. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. You are a failure.You begin by getting stressed at work.. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. your self esteem drops. you hate your job so much that the only thing that makes it feel better is eating something bad for you. fatty lunch. you find yourself in even more problems. Just look at you.these are all things that people end up saying to themselves when they are emotionally depleted. You aren't any good. you almost purposely make the situation worse by eating bad. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you are not fitting well into your clothing. A health self esteem is one that's confident but not overly macho. . You can't make the right decisions.
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. That means taking on the challenges that come up between people. Don't take friends for granted because they won't be there when you need them the most. that relationship alone will be one that you have to work on. Those that have people around them to support them do well in many more aspects of their lives. how can you build a social network of people that you can rely on? Make time for those that you already have. In addition. learn how to accept compliments and to take criticism. In part of that comes the fact that if you want to have family and friends you . ask what you could have improved on for next time. Let's face. Just putting on a beautiful outfit can make you feel good about yourself. This allows your mind to repair damage and it allows you to improve your network of friends. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Don't assume that they will always be there when you need them. Although challenging. If you are married. Build A Social Network A social network is a very important to your well being. even when you don't pay attention to them otherwise.Accept those. Getting down on yourself because someone doesn't like the job you did isn't okay. Relationships take time and work. its fun to have people around too! But. working through them and then letting them go. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. work on improving them if you can and then do the best job that you can overall. Getting away or even just finding time to play a board game is essential. at least one time per week. Learn to take criticism positively. whatever way is fun to you. take care of the way that they look and those that do things for themselves are the most confident people out there. If your boss says that the job wasn't good enough. Those that dress well. Commit to going out and having fun. you need to be able to say. "Hey. Then. both physically and mentally. You should always strive for a lifestyle that's positive with those in your family and your friends.
Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. or some other thing that really brings you happiness is necessary to have. A hobby. Stress affects your ability to function properly. Asking questions. a physical activity. but you have to do it! Stress is one of the largest problems in health today. Managing Stress Its not easy job. getting the answers and working at it helps to improve the brain's function. Learning new things keeps the mind active and that means health. it is important for you to find solutions to those problems. 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. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. You should also use challenges to help power you through your day and your life. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. find an outlet. For starters. You need to find something that you love to do. . You'll feel good about life and your social network. physical risks and puts your entire well being at risk for emotional breakdown. To help remedy stress. allowing you to fend off Alzheimer's and other conditions like it. too. Your Overall Mental Fitness Plan So. It hinders you throughout your life by causing unhealthy living situations. there are many things that you can do. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. but mentally you do! For starters. If the situations that you are in provide you with high levels of stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. by relieving stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.need to be a friend. always keep yourself learning. now you have it! You know what to do to make your lifestyle improved through these changes.
3. smoking will eat away at your lungs and will cause cancer. 5. they are not everything. but you may not realize the extent at which it takes to improve them. There are no ifs about it. . Although each of these other elements that we've already talked about is very important parts of your lifestyle. For example. Do things that are enjoyable to you. It will cause cancer eventually in your lungs. 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. is a problem for your health and your ability to make it through the life you have. drinking and drugs. If you can't think of anything. Improve your brain's fitness by challenging it through new adventures. It also helps to make it through difficult times when you have someone by your side. this one will be structured a bit different. Make changes like these today and see results today. Improve your social network to reduce stress and to improve your quality of life. Too Your lifestyle is the way that you live your life. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Each decision you make throughout the course of the day plays a role in your fitness. learn something new. Working on this is hard. Drinking And Drugs Each of those three things.1. Improve your stress levels and see physical. 2. Lifestyle Fitness. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Smoking. 4. continuous learning and through challenges of all types. You Are What You Do. smoking. You probably already know the risks of what these things can do to your life. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. mental and emotional benefits right away. Keep your self esteem positive. Improve them. but feeling good about yourself is a must for overall health. Unlike the other chapters. and physical fitness increases.
Your lifestyle fitness requires that you get quality sleep each night. Drinking and drugs are just as bad. You need this time for your mind to. To improve your lifestyle and to extend your life. There may be an underlying medical condition that could be causing it. To improve your fitness. others can't. When you quit early enough. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Why is sleep so important ? There are actually several reasons.But. This can only happen if you stop soon enough. You will find that your health increases. physical ailments hinder you more when you don't get enough sleep. though. It's a time to restart. refresh and give yourself the best chance at improving tomorrow. then you aren't getting the right amount of sleep for health. smoking is something that you can stop.Rest is one of the most overlooked parts of an exercise regimen. Some damage can be fixed through healing over time. your energy increases. you put your life at risk and you destroy the organs in your body. find a method to stop smoking and do it. your stress levels DO go down and you can feel better about the life you are living. They aren't able to improve the level at which they can function and they make bad mistakes. It's the way that your mind works through problems. even if it is one of the hardest things you will have to do. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. but the . Smoking and drugs are simply a no no. your body can repair the damage that you have done to your lungs. If you are facing problems with insomnia or are struggling to get to sleep. you destroy your body slowly and methodically. It's the time that your body heals from the exertions of the day. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. sleep is the body's time to relax and to recoup what it's done all day. talk to your doctor about it. Sleep Do you sleep ? No. You kill brain cells. you need to remove these problems from it. For one. Stress hurts more.
If you work up a sweat before trying to sleep. it can distract from your ability to fall asleep. For starters. though. you should never work out after not sleeping the night before. Some people disagree with this theory. which is above the legal driving limit in most states. Working out in this state has its obvious downside. According to the Journal of Applied Sports Science. Body temperature has a huge effect on our ability to fall asleep.reality is it is actually a quite important principle. • Get at least eight hours of quality sleep per night. . • Try having a light snack before bedtime. • Establish both a regular sleep cycle as well as a pre-sleep routine. • Don't drink a lot of fluids before sleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. but you'll have to use the bathroom more often as well which will disturb your sleep. You're better off waiting until the next day when your body has been given proper rest. your lack of muscular coordination places you at a much higher risk for injury. Muscle adaptation and growth often occurs at night. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.build muscle. This will help you signal your body that it's time to think about resting. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Not only will the caffeine keep you awake. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Keep your bedroom dark and cool. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. especially tea or coffee. Try having some white noise in the room like a fan running. Lack of sleep can have an intoxicating effect on your body. During the suspended state of animation you are in. Make sure this snack is light. your body is doing exactly what you have been asking it to do during your workouts .096. but if you go to bed on an empty stomach. As your body temperature lowers. you start to feel sleepy.
but the majority of this happens while the body is at rest. Money is one of the largest causes of stress in people every single day. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your body's synthesis of protein increases. at least two hours beforehand. If you are having problems with sleeping. During a workout. You worry about money and end up facing financial hardships that move into your work life. stress causes a wide range of health concerns for your body. it is also vital in helping your body recover and ultimately grow like you want it to. Your body can recover and repair any damage you did during the day while you are at rest. and even your physical health. • Don't eat before bed. but it is something to make part of your overall guide to living a long. healthy lifestyle.While your body is sleeping. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. growth hormones are also released. Just think of the role that money plays in your everyday life. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your home life. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. your marriage. Just as sleep will give you more energy. but it really can be. • Don't do stimulating things before bed such as watching television or working on a project. . This is what makes you grow. Financial fitness isn't something that we'll stress for too long here. there are many ways that you can overcome them. As you know.
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.
The Internet is another invaluable resource for body building information. Here are a few you should really check out: • www. and it will open you up to all sorts of insights into this great sport. In researching this book.com This is another super website where you can find tips and tricks about how to maximize your workout. contest schedules and results.com This site is nothing less than amazing. These are only a few resources you can check out as you begin your body building quest. You will find a whole new world opening up around you! .getbig. where to find supplements. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition. as well as pictures of people who have made amazing transformations through a body building program.bodybuilder. Ask around when you are in the gym. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. You will get the most information by joining their website.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. and ways to prepare yourself for competition. • www.Nothing can really compare to personal advice and guidance. this author depended on several of these websites for information. or network with others in social settings. but it's free. sample workout plans.abcbodybuilding. Look around you and find what works for you.
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