Encyclopedia of Body Building and Fitness
By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Fitness is an essential part of life. Fitness is a term that is used to help define the ability to stay in the best physical shape. and even years off of your life when you don't take care of your machine (your body. Let's make fitness fun.
Your body is designed to work as a machine.
When each part of the machine is cared for. That's costly to you. then. once you learned how to do it. Fitness is not something that you have to struggle with. you cut several years off the life of the car.
Well I can go on about the benefits of fitness and will do so later in this book. If a car. is well maintained for many years. You'll learn many things that you'll be able to implement immediately to start experiencing success. weeks. You may ask.That's what gives me the POWER to SUCCEED. the entire machine works the best that it can. then. for example you don't change the oil in it.Imagine walking alone at night and really feeling safe because you are physically strong.
Sorry if I sound overly patronising. but remember that fitness is something that you can get into the habit of doing which makes it easy. Others may be recovering from an illness or injury. because it's a habit. all of my friends. "What am I staying in shape for?" To each person. it is a matter of staying healthy as long as possible. you are shaving away days.
Imagine having a greatly increased sex drive. But. For most. for example. trust me on this from a guy that used to smoke two packs of cigarrettes per day. it became something that you didn't think twice about. you likely hated it. it will last many years longer. this will be something different. When the machine is neglected either in part or in the whole. Do you worry about brushing your teeth today? No. When you were three you were probably taught to brush your teeth.
. Others may need a certain level of fitness for their employment. When you were learning how to do them. If it isn't taken care of. You could take all of my money. Really. everything but so long as I am still fit and strong and healthy . then the machine won't run well and eventually won't run at all. You learned to put your clothes on.) Fitness is about SURVIVAL. That's what we want you to think of when you think of fitness. it can be that simple to be healthy. but when you look at this as your body.
That's not true. IT WONT BE EASY AT FIRST.
Where Are You Now and What are Your Fitness Goals ?
Take a look at yourself right now. it's an important first step. chances are good that area of your body is bothering you because it's an unhealthy area. Our first goal is to determine where you stand right now. Granted. the first weeks of learning to be fit and staying healthy will be the hardest. You will be sore and tired.such as a weight lifter adding cardio to beat belly fat.Overcome the initial procrastination. if you have the will power to save your life by sacrificing for just a few weeks. Don't worry. For me it's a bit of belly fat. You'll claim that getting fit is just too hard. You just can't give up what you love. The same applies to experienced athletes that must alter or increase the training in a specific area . this is painless.
. In fact. You'll dread it. you'll see that fitness can be easily mastered by you. but it may hurt your ego a bit to do it. What do you see? If you are unhappy about any part of your body or training. You'll find excuses about not doing it. Nevertheless. It's just something that you do.
this is part of the goal setting process. Ask your doctor where your blood pressure is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. this is generally 120 to 139/80 to 89. You need this number to be there. Its important to do this to more firmy establish and prioritise your fitness goals.
. 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. There are several tools that you need to use to determine your health level currently.Here are some questions for you beginners to ask to determine where you stand right now. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. The higher this number is. You need to use them to understand exactly where you stand right now. the more prone to health risks you are. Experinced athletes should also do a realistic self review . For adults. You can find calculators for many of these available to you free of charge on the web. You need to begin by understanding that change needs to happen. but it needs to be in a certain range to be healthy.
Those that have a larger midsection are most prone to health risks. causing difficulty for each organ there. Your kidneys. 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 waist is important because it is the indication on your body of your potential health risk. if you are overweight. These three things are critical elements for you to take into consideration when considering where you stand right now. ideally. there's much more for you to consider.
Beginners . your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems.• Ideal Weight: In comparison to your height and body structure. The fat that is here will push into your body.
. This is an important piece of information because of how vital it is to your health.What To Start With To get started with fitness. start by getting through these basic first steps. In effect. But. the fat here is likely to be what kills you. your ideal weight is the weight that you should be.
1. 5. Do this at home on a well programmed scale. Stand up straight. 3. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Calculate your BMI. You need this to see just how unhealthy you are currently. This will be your indication of your weight loss and health improvement. Determine that you are healthy enough physically to begin improving through diet and exercise.
. Do it the same time and same way every time you weigh yourself. to improve on. Ask him for measurements of your blood pressure. Write them down and post them in several locations in your home. Determine what's important for you to maintain. Set your goals. 2. suck in your gut and measure at your belly button all the way around using a tape measure. your heart rate as well as any other important factors he may be interested in you improving. Measure your waist. not at your doctor's office. Pull up your shirt. It's going to come down and that will be quite rewarding! 4. Get your weight. Meet with your doctor to talk about your overall health. and to work on first.
that will mean improving other qualities of your life. I was very ill and thin. high cholesterol as well as other concerns even though they aren't technically overweight. you need to take into consideration the fact that overall health is in fact important to improve. strength etc. By understanding where you stand on these factors above. For me the impression made in the initial months was very strong because I made much progress in this time. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness
. Throughout this book. For others it will be less dramatic. that's not to say that you don't have health problems beyond that level. Cardio Vascular fitness level. you can begin to improve your health. But. People with some experience under the belt will need to examine their flexibility. Therefore. Many people are still at risk for high blood pressure. inflamation syndrome. Although many people start looking into fitness because they want to lose weight. I'll point you in the direction of improving your overall health. I got into it because I was a drug addict.Now that you have this done. With fitness everyday is a new beginning so you can always review your progress and set new goals. fitness is not just about weight loss. If you don't think that you need to lose weight. What You Will Learn So. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. or giving up some addiction or bad habits. For others. For many that will mean losing weight. There's much to learn and improve on for most of us. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that's great! You are one step closer to being healthy.
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. we'll tackle what the healthy standard is. I say hogwash and current medical research says the same. for example. Namely alcohol. we mean making sure you are emotionally and mentally fit. Those with eating disorders can also benefit from physical conditioning. Most of us need 7-9 hrs sleep everyday. Losing weight. 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. we'll teach you how to improve your life through easy. While your body must be maintained as much as possible for health. With lifestyle fitness. They used to tell us alot of bull that 6 hrs is sufficient. we will start there. Since your body is likely to be your largest factor impacting your life. Its simply not true. smoking or drug use. I normally need 9 if I'm training and eating heavily. Emotional stability is critical to overall health. Many of you will be fighting with some bad habits. I know your situation. especially of course if you are too fat. ways. General Health: First things first. With your mind fitness. though. That means insuring that your overall life is healthy in regards to the life that you lead. The best substitute for a bad habit is a good one so fitness training is a wonderful cure.
GET ENOUGH SLEEP !!!
Sleep .Each of these aspects is very important. each aspect is just as important as the next.
. But giving up serious vices is not easy and you are well advised to get professional medical advice.some say they only need 4-6 hrs. and even fun. The longest i went without sleep in the army was 5 days and 4 nights . the goal is to improve your stress level. Throughout each of these aspects. 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. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. isn't enough if you aren't eating the right foods even if you are losing weight. Remember. help you to understand where you are and then help you to get to the goals that you have. but 7-9 hrs is optimal. When i was in the army they were very keen on sleep deprivation. Because each plays a role in your overall health. it doesn't do much good if you don't eat the right foods.
I cover diet in another section because its very important.
. This is so you can see the improvements in coming weeks and months. Change your diet .if its unhealthy. delivering fuel to it so that it can perform its duty. Your brain keeps everything working. Your lungs supply your heart with the necessary oxygen. even those things that you don't think about doing like your heart beating and your lungs breathing. Each part of your body functions well because of the support that other parts play. I recommend you go to a good doctor and just get a general check up. Your body is a well designed machine. This means physically. get 7-9 hrs sleep every night. In fact if you are looking at changing your body composition I dare you to do before and after shots. Stress and recuperation are also critically important and are covered in another section of their own. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your heart pumps oxygen rich blood to each cell in your body. actually.So. the time has come to improve the way that machine is working. give up the vices like drink and smoking.
Where Are You at? As we've mentioned. not to sit idle. your arms or anything else. If you don't work hard. you can improve your overall health and then improve upon your situation by knowing how to. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. you need to take into consideration the vast number of measurements that we've already taken. it goes further than this. your blood pressure and your body mass index are good indications of your overall health. the same day at the same time each week. too. chances are good that your heart has been affected by it. you should address these specific concerns. this could be a potential problem that needs to be considered. Talking to your doctor is a great place to start when it comes to determining your overall health. it's important for you to know where you stand health wise. Yet. Your weight. your neck. your body can't maintain a healthy muscle mass. It would store food in fat so that when there wasn't enough food available. Your body is used to providing your muscles with the fuel that they need to work hard. If you are overweight. Well back in the time of the cave man. You should weekly weigh yourself. to know what level of fitness your body is in. If you have problems with your legs. What some people don't realize is why their body has developed as it has. That way. Keep a log of this information so that you can see your progression. That means taking the measurements that we've listed. While your diet is something for the a later section. we need to address your body's ability to do what it needs to through being physically capable. Your job is to give your body what it needs to continue to perform correctly. What's Healthy? As we mentioned early.Go to the library and read as much as you can on health and physiology. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. these fat reserves could be used. You cant do that without the information in your head and I cant teach you everything in just one book. too. Your muscles are necessary for functioning but they have been built to be used. You shouldn't skip this step. the body had to do what it needed to so that you could stay alive. You may not physically be able to exercise
. You should understand how well your body is working.
It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. pains or weight problems. In the late 19th century. even if you aren't overweight. He became so successful. Its not easy thing to do at first. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Using your muscles and strengthening them are vital to improving health and fitness. coupled with the other fitness elements later throughout this book. he created several businesses around his fame and was among the first people to market body building products bearing his name. In actuality. This competition was the basis for many
. and body building supplements are at an all-time level of performance. but it will get easier. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Now. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Gyms are big business. But. look at your body in other manners to determine what you can improve on. its going to improve. If you aren't having any physical limitations.to a certain level. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. it's not the permanent solution. but remember your body is built to be used. not to sit in a chair at a desk all day. It's a hard realization. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Again. he was credited with the invention of the first exercise equipment marketed to the masses. the man known as the "father of bodybuilding". 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. Our overall plan to improving your body's fitness level is through exercise. personal trainers are making a tidy living helping people stay fit. one step at a time. How Can You Improve ? Improving your body means improving your body's ability to move and function. Understanding where you are is difficult for many at first. chances are good that you aren't getting enough exercise and fitness into your life anyway. As he became more popular. that's a great sign. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love.
nothing will compare to actually getting to the gym and lifting those weights. body building has just grown in popularity becoming almost an obsession for many people. nutrition was focused on more than ever. men around the world were inspired to become bigger in their physique. This book will guide you through some of the basics to get you started. there can be a lot to learn. but you'll need some information first. and more aggressive in their behavior.others to follow including the Mr. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. 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. In 1970. Olympia competition that remains the most popular body building contest to date. and body building equipment evolved into an effective means for working muscles in ways never thought of before. Women have started to take an interest in honing their bodies. you heard of him right ?
Through the years. and the sport has evolved into a real competitive arena. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. stronger. When World War II broke out.
. Training techniques were improved.
the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. But its a nerve reflex that prevents you. Diet also has a significant influence over biochemistry. Deeply tied in with all of this are your biocemistry and your nervous system. diet.Exercise Physiology Lets cover some basics about physical training. If done in the right way the two are complimentary.
. The nervous system prevents this from happening (thank heavens). Components of Fitness Physical fitness is the ability to function effectively in physical work. Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. By training. training. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. Anerobics can aid the cardio system and reduce fat. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Aerobics can improve muscle function and growth. By balancing your training and recuperation you can optimize your biochemistry. consider this . If you can do it with one. Your body works with a natural cyclic rythym. The components of physical fitness are as follows: Cardio respiratory endurance . Nothing else. Your workout routines. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Especially with the training and recuperation. The nervous sytem is quite remarkable. But you can raise one leg out to the side at 90 degree's i bet (everybody can). supplimentation and recuperation should all fit in with your optimal body routine.can you do the splits ? Probably not. After a while you will develop a natural sense for this. The three things of most interest to us in biochemistry are nutrients. hormones and waste products in the blood such as lactic acid. then there is anerobic which is great for muscle and bone growth and strength. There is aerobic training which is best for cardio respiratory improvement and fat loss.
"FITT" Regularity. Appropriate training can improve these factors within the limits of each athletes potential. muscle power.the greatest amount of force a muscle or muscle group can exert in a single effort. To achieve a training effect. Time. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. sleeping.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. elbow. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. detracts from appearance. Excessive body fat detracts from the other fitness components. Infrequent exercise can do more harm than good. Body composition . normal range of motion. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat.and following a good diet. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
. One should strive to exercise each of the first four fitness components at least three times a week.Muscular strength . Factors such as speed. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. a person must exercise often. Intensity. Flexibility . Regularity is also important in resting.the amount of body fat an athlete has in comparison to his total body mass. Progression. from the Olympic-caliber athlete to the weekend jogger. agility. progressive training. reduces performance. The principles of exercise apply to everyone at all levels of physical training. knee) or any group of joints through an entire. and eye-foot coordination are classified as components of "motor" fitness.the ability to move the joints (for example. eye-hand coordination. Muscular endurance . and negatively affects one's health. and Type.
Another way to allow recovery is to alternate the muscle groups exercised every other day. Ideally. Overload. Time. then I do my weight training and perform stretches between my weight exercises. and flexibility should be performed each week to improve fitness levels. for example. Training must be geared toward specific goals. Recovery. at least three exercise sessions for cardio fitness. The acronym FITT makes it easier to remember them. Providing a variety of activities reduces boredom and increasesmotivation and progress. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Thus. To be effective.you must strive to conduct 5 days of physical training per week. strength. time. These factors are Frequency. You will find that you can experiment and find the optimal routine for your metabolism. with only one session each of cardiorespiratory. however. For optimal results. muscle strength. and Type. a program should include activities that address all the fitness components. For example. Specificity. it does not improve a 2-mile-run time as much as a running program does. especially when training for strength and/or muscle endurance. to obtain maximum gains in muscular strength. 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.Balance. Three physical activity periods a week.
. Personally I have a cardio workout at the warmup stage. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.since overemphasizing any one of them may hurt the others. muscle endurance. and flexibility training will not improve any of these three components.Intensity. Although swimming is great exercise. goals and motivation. athletes should have at least three strength-training sessions per week. athlets become better runners if their training emphasizes running. Variety.
However. Wednesday. 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. During the second week. all components of fitness can be developed using a three-day-per-week schedule. Wednesday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). a five-day-per-week program is much better than three per week. you may also choose to run on Tuesday and Thursday. and those that exceed 90 percent HRR can be dangerous. it is the factor many units ignore. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Monday. when coupled with good nutrition. and cardio fitness is trained on Tuesday and Thursday. will help keep you super fit. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Such programs. and Friday. For example. and Tuesday and Thursday are devoted to muscle endurance and strength. The more energy expended per unit of time. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness.
. In the first week. INTENSITY Intensity is related to how hard one exercises. Stretching exercises are done in every training session to enhance flexibility. Depending on the time available for each session and the way training sessions are conducted. and Friday. By training continuously in this manner. The following training program serves as an example. the greater the intensity of the exercise.and Friday are devoted to cardio fitness. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week.With some planning. if you have a hard run on Monday. Unfortunately. However. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. 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 heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. With this information. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. at 60 percent HRR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. the group run will be too intense for some and not intense enough for others. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in relatively good shape. graphic$$$$$$ When using the MHR method. To compensate for this. For example. and relative conditioning level.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). one must compensate for its built-in weakness. he can determine which percentage of HRR is a good starting point for him. a 20. he could start at 85 percent of his HRR. at 80 percent MHR. and.
. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. By determining one's maximum heart rate. resting heart rate. A person using this method may exercise at an intensity which is not high enough to cause a training effect. Thus. graphic$$$$$$ Percent MHR Method With this method. if he is in poor shape. if he is in reasonably good shape. If a athlete knows his general level of cardio vascular fitness. at 70 percent HRR. the THR is figured using the estimated maximal heart rate. and. at 90 percent MHR. if he is in excellent shape.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). One's ability to monitor the heart rate is the key to success in cr training. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. an appropriate THR or intensity can be prescribed. A athlete determines his estimated maximum heart rate by subtracting his age from 220. a person who is in poor shape should exercise at 70 percent of his MHR. if he is in excellent physical condition. As a result. one can be sure that the intensity is enough to improve his cardio fitness level.
7 BPM is rounded off to give a THR of 161 BPM. This will let him determine if his training intensity is high enough to improve his cr fitness level.) Yet another way is to place the hand over the heart and count the number ofheart beats. The result is then added to the resting heart rate (RHR) to get the THR. and the heart rate will have leveled off. In this case. place the tip of the third finger lightly over one of the carotid arteries in the neck. (See Figure 2-lB. 160. Thus. the body will usually have reached a "Steady State" after five minutes of exercise. Exercising at any lower percentage of HRR does not give the heart. (See Figure 2-1 C. In summary. use the THR of 161 BPM figured above. then multiply this by six to get his heart rate for one minute. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. particularly if they cannot find more than 20 minutes for cr exercise. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. the value is rounded off to the nearest whole number.7. and lungs an adequate training stimulus.83 or 27) if he is exercising at the right intensity. he must exercise harder to increase his pulse to the THR. When the calculations produce a fraction of a heart beat. a THR of 160.7 results. or to see if one is within the THR during and right after exercise. If his pulse rate is below the THR. To determine the RHR.70 and 131 is 91. the athlete should get a count of 27 beats (161/6= 26. When 91. the athlete should monitor his heart rate. or maintain. as in the example. an adequate level of fitness.) During aerobic exercise. Before anyone begins aerobic training. At this time. As shown.
. (See Figure 2-1A.7 is added to the RHR of 69. and immediately after exercising. He should count his pulse for 10 seconds. These arteries are located to the left and right of the Adam's apple.70) before it is multiplied by the HRR. muscles.second period. For example. he should know his THR (the heart rate at which he needs to exercise to get a training effect). the product obtained by multiplying 0. During the 10. the percentage (70 percent in this example) is converted to the decimal form (0.
your body will work to improve its function by improving how much work your heart can do. To find out if you have any limitations. A athlete who maintains his THR throughout a 20. Another way to gauge exercise intensity is "perceived exertion. since one missed beat during the 10-second count. the shorter the time needed to produce or maintain a training effect.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. refers to how long one exercises. • Start with basic aerobics and work up as your tolerance increases." This method relies on how difficult the exercise seems to be. It is inversely related to intensity. the longer the required duration. To improve cr fitness. he should do it five minutes into the workout. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. TYPE First we will discuss aerobic training. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. He should count as accurately as possible. gives an error of six BPM. or duration. a 40-year-old athlete with a low fitness level should. He should check his exercise and post exercise pulse rate at least once each workout. multiplied by six. TIME Time. The more intense the activity. an athlete can easily find his own THR just by knowing his age and general fitness level. Walking is a great place to start.If his pulse is abovethe THR. Here are some tips for you to get in aerobic training. In this type of training. the athlete must train for at least 20 to 30 minutes at his THR. Using this figure. the less intense the activity. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. during aerobic 70 percent HRR. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count.
. If he takes only one pulse check. talk to your doctor. For example. If not. then start with a basic program.
.) -Racquetball (singles). .Swimming. -Basketball (full court). bike riding. -Tennis (singles). -Handball (singles). . . elliptical machines. as soon as your body allows for it. • Move on to more aerobic style exercises. running. . . Swimming.Bicycling (road/street). They must also be of sufficient duration and intensity (60 to 90 percent HRR). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . You should try to increase this to 30 minutes three times per week. .Stair climbing.
.Bicycling (stationary).Road marching.Running. .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Walking (vigorous). Your goal is to start with 10 minutes of continuous aerobics three times a week. playing your favorite sport.Jogging. and other physical activities are perfect for aerobics.Exercising to music. . SECONDARY (Done with partners or opponents of equal or greater ability. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. .Rowing. though. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Rope skipping.Skiing (cross-country).
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. to do this safely. 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. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a
. he should do two things: 1) gradually buildup to running that frequently. knees. 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. and legs. Some athletes may need instruction to improve their running ability. Every activity has its drawbacks and you must weigh the advantages and disadvantages.) The toes point straight ahead. INTERVAL TRAINING Interval training also works the cardiorespiratory system. However. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. help prevent injuries. and the feet strike on the heel and push off at the big toe. The arms swing naturally from front to rear in straight lines. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. The most common injuries result from running and occur to the feet. (cross-body arm movements waste energy. ankles. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. I prefer the rowing machine as It can avoid injuries associated with running. the faster the arm action. The faster the run. A well-conditioned athlete can run five to six times a week. Besides learning running techniques. athletes need information on ways to prevent running injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Proper warm-up and cool-down.
therefore. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.) Thus. it can be estimated from his last APFT by taking one half of his 2-milerun time.
.mile run time. This type of intermittent training can also be used with activities such as cycling. The athlete's 2-mile-run time is 16:00 minutes.) Step 3.relatively short time and increase his running speed. (2:00 minutes . (8:00 minutes/4 = 2:00 minutes per 440 yards. 59 seconds during interval training based on the athlete's 16:00. will be 3 minutes. Using the work-interval time for each 440-yard lap from Step 3. each 440-yard lap should be run in 1 munute. Recovery periods. bicycling. Using the time from Step 1.1 to 4 seconds = 1:59 to 1:56. These recovery periods. rowing. Step 2. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. hiking. 2. 56 seconds to 1 minute. Determine (or estimate) the actual 1-mile-race pace. In this way. 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. He does this repeatedly with periods of recovery placed between periods of fast running. the pace for an interval training workout is calculated as follows: Step 1. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. 56 seconds (1:56) for each 440-yard run. Using a 2-mile-run time of 1600 minutes as an example. and his estimated pace for 1 mile is one half of this or 8:00 minutes. swimming. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. In interval training. twice the length of the work-interval periods. 52 seconds long (1:56 + 1:56 = 3:52). the energy systems used are allowed to recover. If a athlete's actual 1-mile-race time is not known. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. 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.
he may do it twice a week at the most. 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. He may also do recovery workouts of easy jogging on off days. there are two seconds of recovery. As with any workout. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Because of the intense nature of interval training. As a result.
Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. It shows common 1 -mile times and the corresponding 440-yard times. refer to Table 2-1. After a athlete has reached a good cardio vascular fitness level using the THR method. another type of cardio vascular training sometimes called speed play. the workto. Follow each 440-yard run done in 1 minute. 56 secons by an easy jog of 440 yards for recovery.This can be done on a 440-yard track(about 400 meters) as follows: 1. with at least one recovery day in between. 2. During the recovery interval. he should be ready for interval training. As the athlete becomes more conditioned. interval training should be introduced into his training program gradually and progressively. 3:52).rest ratio is 1:2. athletes should start intervaI workouts with a warmup and end them with a cool-down. the athlete varies the intensity (speed) of the running during the
. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. For each second of work. As with any other new training method. Thus. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. At first. the heart rate usually falls to around 120 to 140 beats per minute. Because the heart rate is not the major concern during interval training. FARTLEK TRAINING In Fartlek training. If he responds well. his recovery is quicker. Each 440-yard jog should take twice as much time as the work interval (that is. monitoring THR and using it as a training guide is not necessary. he should do it once a week.
The object is to cover the distance in the shortest time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. In such cases. through woods. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. However. and cross-country skiing are all excellent endurance exercises and are good substitutes for running.workout. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. The unit is divided into ability groups using 2-mile-run times. over hills. Alternate Forms of Aerobic Exercise Some athletes cannot run. Each group starts its run at the same time. Cross-country runs have several advantages: they provide variety in physical fitness training. many runners prefer Fartlek training to interval training. It can be used as both a physical conditioning activity and a competitive event. he starts with very slow jogging. It should then be gradually increased to four miles. Their drawback is that they require special equipment and facilities that are not always available. and they can accommodate large numbers of athletes. he runs hard for a few minutes until he feels the need to slow down. For these reasons. Instead of running at a constant speed. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. It consists of running a certain distance on a course laid out across fields. depending on the terrain and fitness level. neither the running nor recovery interval is timed. and the running is not done on a track. athletes should start slowly and progress gradually. When ready. the distance should be one mile or less.
. or on any other irregular terrain. As with all exercise. In Fartlek training. they may use other activities as supplements or alternatives. Swimming. At first. The speed and distance can be increased gradually as the athletes' conditioning improves. At this time he recovers by jogging at an easy pace. bicycling. Those who add non-running activities to their training may not improve running ability as a consequence. the athlete varies the intensity (speed) of the running throughout the workout.
athletes will help to ensure that they are working at the proper intensity. adjust the intensity. rope jumping. The swimmer should start slowly with a restful stroke. After five minutes. By modifying their THRs in this manner while swimming. For example. For injured athletes. in order to effectively train the cardio vascular system during swimming. Non-swimmers can run in waist-to chest-deep water. They can also do calisthenics in the water. a athlete should set his THR about 10 bpm lower than while running. and do pool-side kicking for an excellent aerobic workout. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. running. Together these activities combine walking and running with moderate resistance work for the upper body. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus. compare it with his THR and. he should stop to check his pulse. Partial support of body weight by the water. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. cycling. CYCLING
.g. cross-country skiing. if needed. Body position that enhances the blood's return to the heart. Some advantages of swimming include the following: Involvement of all the major musclegroups. etc.SWIMMING Swimming is a good alternative to running. which minimizes lower body stress in overweight athletes. one's THR should be lower than while doing the other forms of aerobic exercise.. This is because. It is used to supplement running and develop upper body endurance and limited strength. in swimming. walking. tread water. Compared with all the other modes of aerobic exercise presented in this manual (e.) in swimming alone.
A simple way to increase walking speed is to carry the arms the same way as in running.Cycling is an excellent exercise for developing cardio fitness. Athletes can alter the cycling intensity by changing gears. WALKING Walking is another way to develop cardiorespiratory fitness. adding hill Cycling should be work. and increasing velocity. it will not produce any significant cardio vascular conditioning. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).
. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. As the walker's fitness increases. the athlete can vary the speed and resistance and use periods of active For swimming. He can increase the intensity by adding hills or stairs. 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.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. It is enjoyable. The heart rate should be monitored to determine the intensity. Dis. requires no equipment. a athlete recovery at low speed and/or low should set his THR at resistance. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. athletes can bicycle outdoors or on a stationary cycling machine indoors. he should walk 45 to 60 minutes at a faster pace. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. and causes few injuries. After about three months. For interval training. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. unless walking is done for a long time at the correct intensity. However.
Rope jumping. and is not affected by weather. A beginner should select a jump rope that. Cross-country skiing is easy to learn.on country roads. boots. developing ever measured have been found in muscular and cr cross-country skiers. open fields. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. and racquetball) involve bursts of intense activity for short periods. They should attain and maintain their THR to ensure a training effect. and the frequency and duration of rest periods. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and poles often obtainable from the outdoor recreation services.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and the time spent jumping should be increased as the fitness level improves. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Although some regions lack snow. these
. one form or another of crosscountry skiing can be done almost anywhere . the pace. golf courses. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. However. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. when doubled and stood on. endurance. and the intensity may be varied as in running. Equipment is reasonably priced. The work load is determined by the difficulty of terrain. The action is similar to that used in brisk walking. It requires little equipment. and in parks and forests. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. with skis. is easily learned. Some runners use it as a substitute for running during bad weather. reaches to the armpits. Some of movement of the arms the highest levels of aerobic fitness and legs. however. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. may be done almost anywhere. squash.
Workouts can be done in a small space by diverse groups of varying fitness levels. bodybuilding athletes need a high level of muscular endurance and strength. One can move to various tempos while jogging or doing jumping jacks. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Warm-up and cooldown stretches should be included in the aerobic workout. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance.
. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. Progressively working against resistance will produce gains in both of these components. hops. It is a motivating. they are closely related. the workout addresses every component of fitness. or many other calisthenics. 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. Because running increases endurance. There is no prerequisite skill. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Although muscular endurance and strength are separate fitness components. In addition to cardiorespiratory fitness. and duration. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. they may be an adequate substitute for lowlevel aerobic training. jumps. intensity. If strengthening exercises are included. but the reverse is not necessarily true.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players.
With strength training. You don't have to have bulging muscles. isotonic.Strength Training Along with aerobic training. you also need to consider adding strength training to your workout. There are other resistance-training machines which. But. allowing you to lose weight faster. for example. while not precisely controlling the speed of movement. Muscles that are strong are less likely to become injured. sit-ups. This requires the use of isokinetic machines. They are able to be used easier. Common examples are push-ups. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you do want to develop lean muscles that are strong and therefore healthy.
. Muscular Contractions Isometric. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. and the lifting of weights. at 180 degrees per second. you don't have to be a body builder here. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. They are described here. affect it by varying the resistance throughout the range of motion. you will be able to move flabby muscles and fat into lean muscles. Muscle burns through fat faster. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isometric contraction produces contraction but no movement. too. movements or even in accidents. as when pushing against a wall. with less likelihood of being strained or hurt through your daily exercises. Strength training is essential because it allows you to improve the way that your body works.If you need to lose some weight. Now. strength training is a very essential aspect of making sure that happens. Force is produced with no change in the angle of the joint. To achieve a constant speed of movement.
however. the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. isotonic. When a muscle is overloaded. Isotonic and isokinetic contractions have two specific phases .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. Each type of contraction has advantages and disadvantages. To understand the principle of overload. so there is more muscle soreness following eccentric work. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. makes the muscle and connective tissue more susceptible to damage. the muscle may be able to handle more of an overload eccentrically. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. may produce greater strength gains. the biceps are shortening. As a result. it adapts by becoming stronger. For example. it is important to know the following strength-training terms: Full range of motion.the concentric or "positive" phase and the eccentric or "negative" phase. During the lowering phase of the curl the biceps are lengthening. This is an eccentric (negative) contraction. while in the eccentric phase (elongation) the muscle returns to its normal length. The nature of the eccentric contraction. In the concentric phase (shortening) the muscle contracts. To obtain optimal gains. and each will result in strength gains if done properly. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. in return. This greater overload. Exercise a joint and its associated muscles through its complete
. This is a concentric (positive) contraction. whether by isometric. Actually. or isokinetic contractions.
The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. one repetition has been completed. This is crucial to strength development. When a muscle is overloaded by isometric. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. isotonic. Set This is a series of repetitions done without rest. it adapts by becoming stronger. A 10-RM is the maximum weight one can lift correctly 10 times. Muscle Failure This is the inability of a person to do another correct repetition in a set. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Similarly. or isokinetic contractions.
. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time).
he momentarily cannot correctly do another repetition. to achieve enough overload. to develop both muscle endurance and strength. For a muscle to increase in strength. However. The weight should be heavy enough so that. specificity. For example. and variety.Principles of Muscular Training To have a good exercise program. In other words. the seven principles of exercise must be applied to all muscular endurance and strength training. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. This weight is the 8-12 RM for that exercise. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. Although the greatest improvements seem to come from resistances of about 6-RM. multiply 200 pounds by 70 percent [200 X 0. if a athlete's 1 -RM is 200 pounds. an effective range is a 3-7 RM. The weight should also not be too heavy. progression. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly.70 = 140 pounds] to get 70 percent of the 1 -RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. (For example. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. This weight is the 3-7 RM for that exercise. the muscle must be overloaded. These principles are overload.) A better and easier method is the repetition maximum (RM) method. balance. the resistance is too great and should be reduced. recovery. regularity. For example. after doing from 8 to 12 repetitions. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue.
. OVERLOAD The overload principle is the basis for all exercise training programs. If one cannot do at least three repetitions of an exercise. the weight selected should be heavier and the RM will also be different.
Athletes who are just beginning a resistance-training program should not start with heavy weights. the greater will be the improvement in muscle endurance and the smaller the gains in strength. If the workload is not progressively increased to keep pace with newly won strength. . For example. To develop muscular endurance.) .Using any combination of the above. most athletes will benefit most from a resistance training program with an 8-12 RM. there will be no further gains.Increasing the number of repetitions per set. Whichever RM range is selected. When a athlete can correctly do the upper limit of repetitions for
. the athlete must always strive to overload his muscles. However. This is his 12+ repetition maximum (12+ RM). With continued training. when an athlete trains with a 25-RM weight.Reducing the rest time between sets. An overload may be achieved by any of the following methods: . . To optimize a athlete's performance.Increasing the resistance.Increasing the number of sets. it adapts by becoming stronger and/or by improving its endurance. 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. but the gain in strength will not be as great. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. (Good form is more important than the speed of movement. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the greater the number of repetitions per set.
PROGRESSION When an overload is applied to a muscle. . The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the speed of movement in the concentric phase. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.
strength training for the identified muscle(s) will be beneficial.the set without reaching muscle failure. These groups can be identified by doing a simple assessment. it is usually time to increase the resistance. The athlete slowly does work-related movements he wants to improve and. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he feels the muscles on each side of the joints where motion occurs. For most athletes. in a given task. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. the principle of regularity is violated and gains in strength are minimal. He then should increase the weight by about 5 percent but no more than 10 percent. The principle of regularity also applies to the exercises for individual muscle groups. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. he ensures maximum carryover value to his chosen sports. but when different muscle groups are exercised at each workout. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. but three workouts per week are best for optimal gains. To improve his muscular endurance and strength. 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 (8.12 RM). For example. the athlete must do resistance movements that are as similar as possible to those of doing the task. He continues to work with that weight until he can complete all eight repetitions in each set. REGULARITY Exercise must be done regularly to produce a training effect. In this way. Sporadic exercise may do more harm than good. this upper limit should be 12 repetitions. In a multi-set routine. He should continue with that weight until he can do 12 repetitions correctly. then increases the resistance by no more than 10 percent. at the same time. If the athlete's performance of a task is not adequate or if he wishes to improve. A athlete can work out three times a week. if his goal is to do three sets of eight repetitions of an exercise. RECOVERY
. if his plan is to do 12 repetitions in the bench press.
on the intensity of the workout. Strength training can be done every day only if the exercised muscle groups are rotated. Normally. The muscles must be allowed sufficient recovery time to adapt. For beginners. the arms. the recovery time between sets should be 30 to 180 seconds. then you simply repeat the sequence once again. So for example. It's important to note that when training the primary muscle groups. at this level. and it's okay to work out all three muscle groups in each workout. the upper back and the thighs. Following this you would have a day off.There should be at least a 48-hour recovery period between workouts for the same muscle group. the primary muscle groups should always be trained first in the workout. you begin training different sections of your body in each workout. when doing bench press. Someone at beginners level should work out all three main muscle groups. and Saturday. and it is possible to have more than one day off or to put the rest days in between which ever days suit. you may train your legs.the neck and the midsection. There are also secondary muscle groups. Sample workout routines are provided for someone at this level of training. you will be training your shoulders and arms to some extent as well as the chest. the legs can be trained with weights on Monday. For example. Thursday. I recommend that you remain at this level for at least three months. The recovery time between different exercises and sets depends. There should be at least a 48-hour recovery period between workouts for the same muscle groups.
. When exercising in this fasion. so that the same muscle or muscle group is not exercised on consecutive days. and Friday and the upper body muscles on Tuesday. Recovery is also important within a workout. For example.
MUSCLE GROUPS There are three main muscle groups. Beyond this basic level of training. Wednesday. This is because when you train the primary muscle groups you also train the secondary ones. in part. you're also training secondary muscle groups at the same time. Consecutive days of hard resistance training for the same muscle group can be detrimental. You can move on to a four day routine. the legs. 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. but they should allow at least one days recovery and between workout days. The chest. 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 is important to do exercises that work all the major muscle groups in both the upper and lower body. Most muscles are organized into opposing pairs. or pushing. For example. When planning a training session. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. For example. BALANCE When developing a strength training program. you can train your upper body. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown.
. But training at this level is not recommended for basic or intermediate level athletes. The latissimus dorsi muscles will not be overloaded and. Split routines can also be used to integrate cardio training with weight training. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. do not hesitate to take a rest and spend some time recuperating. There's little point in exercising at all if you only intend to do it for three months. If curls are done first. Activating one muscle results in a pulling motion. When you are ready for a day off. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). As a result. For this reason. followed by the muscles of the upper back and chest. reduce the risk of injury. they may not benefit very much from the workout. then the smaller muscIes. follow an overhead press with a lat pull-down exercise. for example then the following day. I have seen this happen many many time's. Personally. 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. in turn. If you go for a run on one day. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. 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. as a result. 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. while activating the opposing muscle results in the opposite. This technique helps ensure good strength balance between opposing muscle groups which may. Examples of these workouts are given later. If you do use too much weight. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm.Beyond the four-day routine are five and six day routines. movement. It's always important to judge by the feeling in your muscles and your general energy level.
To ensure safety and the best results. There are also other factors to consider. changing the exercises. and they may also produce better results. exercise selection. A poorly designed strength. Lifting too much weight forces a compromise in form and may lead to injury. and neck. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from
. for variety or due to necessity (for example. and altering the volume and intensity are good ways to add variety. However. abdominal. For example. he can switch to partner-resisted exercises or another form of resistance training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. or spotter. he can do squats with a barbell instead of leg presses on a weight machine. who can observe his performance as he exercises. Using different equipment. improvement will occur. The weight lifter should always do weight training with a partner. safety. both should know how to use the equipment and the proper spotting technique for each exercise. when in the field). low back. A natural tendency in strength training is to see how much weight one can lift. as this can cause dizziness and even loss of consciousness. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described.training program can be very boring. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and phases of conditioning. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. The athlete should never hold his breath. As a general rule. The athlete should periodically substitute different exercises for a given muscle group(s). namely. Correct breathing is another safety factor in strength training. Each athlete must understand how to do each lift correctly before he starts his strength training program. As long as all muscle groups are exercised at the proper intensity. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. Also. Breathing should be constant during exercise.then the arms.
and inhale during the negative (eccentric) phase as the weight returns toward the floor.
EXERCISE SELECTION When beginning a resistance-training program. low back. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. most of the exercises in the program should be "multi-joint" exercises. Power lifting is probably safer than an Olympic lifting. These exercises will be detailed in a following section. Also. only involves the elbow joint. This is because the exercises have been selected purely for for their strength properties. only works the arm flexor muscles. especially beginners. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. although an effective exercise. and not for
. increasing strength is only secondary to someone that is serious about body building. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For most people. For example. For example. an exercise like concentration curls for the biceps muscles of the upper arm.
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. The concentration curl. the pull-down exercise produces motion at both the shoulder and elbow joints. Usually eight wellchosen exercises will serve as a good starting point. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. The exercise should provide movement at more than one joint. On the other hand. They should include those for the muscles of the leg. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. but are good for developing strength. however.the floor. This will help him train a greater number of muscles in a given time. shoulders. and so forth.
When he can do more than 12 repetitions of any exercise. and ligaments. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. and with higher repetitions usually between 12 and 20 reps. the weight must be reduced. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Several different circuit training routines will be given in this book.any traditional reason. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. A training is one particular form of circuit training. During the second week. he should use progressively heavier weights. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should increase the weight until he can again do only 8 to 12 repetitions. This is very important. and maintenance. Circuit training is done with lighter weights. Power lifting exercises will also be explained in detail in their own section. If he can do only seven repetitions of an exercise. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. conditioning. the weight should be increased. joints. P. During this phase. H. if he can do more than 12. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. By the end of the second week (4 to 6 workouts).
. because the beginner must concentrate at first on learning the proper form for each exercise. Also less rest is taken between sets during the workout. PHASES OF CONDITIONING There are three phases of conditioning: preparatory.
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. 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. the maintenance phase is used to maintain that level. As with aerobic training. If he stops making progress with one set of 8 to 12 repetitions per exercise. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. he does not need to do more than one set per exercise. one can maintain them by training the major muscle groups properly one or two times a week. The use of timed sets. ideally. Maintenance Phase Once the athlete reaches a high level of fitness. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The exercise period. After an appropriate period of rest. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Although training three times a week for muscle endurance and strength gives the best results. however. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. As long as he continues to progress and get stronger. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. unlike exercises performed in cadence or for a specific number of repetitions. throughout his life. It does not hold back the more capable performer by restricting the number of repetitions he may do. The maintenance phase should be continued throughout his career and.This usually involves an increase in weight of about five percent. This process continues indefinitely. As time goes on and he progresses. The emphasis in this phase is no longer on progression but on retention. Instead. third. More frequent training.
. is required to reach and maintain peak fitness levels. and so on. recovery period. set of that exercise is done in an equal or lesser time period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Three sets per exercise is the maximum most athletes will ever need to do.
perform a workout to strengthen all of the body's major muscles. several of these will be given. abdominal twists. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. At the same time. Thus. and to be assured that all emergencies can be met. by increasing the number of timed sets performed. This is because the muscles worked by those two exercises will already be pre-exhausted. Then. by decreasing any rest period between timed sets. In this way. the best procedure to follow when doing a resistance exercise is as follows. To meet this goal. For this reason. wide-hand. and vice versa. Following this sequence ensures that all major muscles are worked. and so forth) can be done. 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 3.5 minutes. or by any combination of these. Thus. a muscle endurance or strength training workout should not be designed to work exclusively. different types of push-ups (regular. do timed sets to improve push-up and sit-up performance. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. feet-elevated. 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. close-hand. As the athletes' levels of fitness improve. or give priority to. and so forth) and sit-ups (regular. This ensures continued gains and minimizes boredom. a training regimen which exercises all be developed and followed.Timed sets can be applied to improving athlete's sit-up and push-up performance. First. when a athlete performs a workout geared to develop muscle endurance and strength. This is done by lengthening the time period of any or all timed sets. Below. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. To add variety and increase the overall effectiveness of the activity. those muscle groups worked by the sit-up or pushup event. This having been said. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. as a general rule. abdominal curls. the difficulty of the activity can be increased. When
. here is a very time-efficient way of conducting push-up/sit-up improvement. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery.
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. because of the nature of the situp. graphic 3-6@@@@@@
. where they are located. It is a good program for beginners and for those whose time is limited. Finally. Thus. this program may overwork some muscle groups. With this approach. During a timed set of push-ups. If this happens. for the beginner. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The beginning weight-training program will work most of the important. the times listed in the chart above may prove to be too long or too short for some athletes. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. For example. for the more advanced lifter. The exercises should be done in the order presented. pay attention to how the athletes are responding. It has some duplication with respect to the lat pulldown.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. and their primary action. athletes must set goals for themselves. For example. athletes can before doing the other. an athlete may reach temporary muscle failure at any time before the set is over. and biceps curl. When using timed sets for push-up and sit-up improvement. and make adjustments accordingly. This program also includes exercises to strengthen the neck muscles. balanced workout. rest intervals must be placed between timed sets.performing this type of workout. However. as in any endeavor. To ensure a good. This applies when doing each timed set. major muscle groups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. In the same way. or vice versa. several timed sets of push-ups can be done followed by several sets of situps.
and inhale during the eccentric (negative) phase. and end the concentric phase in a fully contracted position. lurch. Accelerate the weight through the concentric phase of contraction. lunge. Do not twist. you'll want to increase this number over time to at least 30 minutes per day three times per week. you should add in ten minutes per day three times per week at least. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Begin from a fully extended.Here are some tips for exercising through strength training. or with the correct equipment training alone is OK too. or arch the body. Again. With strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. Always use strict form.
. 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. Otherwise you can have a training partner to help with spotting. 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. • Consider working with a physical trainer. This can cause serious injury. and return the weight to the starting position in a controlled manner during the eccentric phase. the intensity of the workout. This helps to increase motivation. relaxed position (prestretched). • Change up the exercises that you do so that the process is easy and fun. then the smaller ones. Exercise the large muscle groups first. Always breathe when lifting. and safety. Perform all exercises through their full range of motion. You'll enjoy it and you'll see improvement in the tone of your body quickly. • Work with a low amount of weight first. and more effectively. Exhale during the concentric (positive] phase of contraction.
All that is required is for the athlete. not just specific areas. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Ensure that every training program is balanced. The availability of facilities may vary. Never increase the resistance used by more than 10 percent at a time. follow triceps extensions with biceps curls. They can improve an untrained athlete's level of strength. Whether the training uses expensive machines. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Pull-ups. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. For example. sandbags. Exercise Programs When developing strength programs for people. but the rest of the body must also be trained. athletes should warm up.Allow at least 48 hours of recovery between workouts. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Train the whole body. safety is a critical factor. the result is largely the same. three times a week. and follow the principles of exercise previously outlined. or partners.
. Concentrating on weak areas is all right. but not more than 96 hours. dips. The weight of the bags can be varied depending on the amount of fill. cool down. As with all training. pushups. the development of strength does not require expensive equipment. Sandbag exercises are very effective in strength-training circuits. Progress slowly. there are limits to the type of training that can be done. However. situps. Sandbags may seem unusual but have some advantages. and single-leg squats are examples of exercises which use a person's body weight. Alternate pulling and pushing exercises. to progressively overload his muscles. to let the body recover and help prevent over training and injury. it is unreasonable to expect that all folks can use them on a regular basis. Although many towns have excellent strength-training facilities.
Following are descriptions and illustrations of several PREs. They must communicate with each other to ensure that neither too much nor too little resistance is applied. This section will focus on weight training for body builders. the second half of each repetition as the exerciser returns to the starting position).PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. It uses the force of gravity to oppose the force generated by muscles through contraction. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.
A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Weight training develops both strength as well as the size of skeletal muscles. the negative part of each exercise should take at least as long to complete as the positive part. As a general rule. and rest. 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.
Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the more effective they should become in providing the proper resistance for each exercise. Workouts are designed to focus on certain muscle categories. More than one exercise per muscle group may be used. The speed of movement for PREs should always be slowand controlled. It is achieved through muscle conditioning. and foods are consumed with the intention to build the body's metabolism and increase mass. increased caloric intake. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. Weight training uses a variety of specialized equipment designed to target specific muscle
. weight training.
Strength training focuses on increasing muscular strength and size. These trainers can suggest specific workouts for you to begin with. The specific combination of reps. and weight moved to cause desired increases in strength. While they are not exactly the same. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Some of your muscles might be naturally stronger than others.
. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. pulleys. or shape. It involves a manipulation of the numbers of reps. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. When your muscles are resisting a weight. we'll define some common exercises for clarification. The basic principles of weight training are pretty much the same as those of strength training. exercise types. sets. tempo. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. 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. dumbbells. I find I can concentrate better working out by myself. Another form of weight training is resistance training. the overall tone of that muscle will grow over time. sets. they are both similar to each other. Personally I have never used a personal trainer or even a training partner. size. First. Equipment used in weight training include barbells. You need to build up your strength and over-working your muscles can cause more harm than good. Some people refer to weight training as strength training. If you are a beginner at weight training. and weight depends upon the desires of the body builder. Building up slowly allows muscles to develop appropriate strengths relative to each other. you risk muscle injury which could hinder your progress.groups and movements. Most gyms offer the services of a personal trainer that comes with the membership fee. If you want to undertake it yourself. Weight training is one type of strength training using weights as the primary force to build muscle mass. If you don't use good form in weight training. Different weights will give different types of resistance. endurance. you should not just "jump right in". exercises.
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
Keep your upper arms close to your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. The exercises listed above can be done either in a gym or in your home. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lock your legs and hips and keep your elbows in slightly under the bar. seated or standing or with 2 dumbbells and your palms facing in. Stand with your legs about shoulder width apart and lift the barbell to your chest. Now that you know what exercises to do. front barbell raise. Return to the starting position.Hold a barbell with hands a little closer together than shoulder width. military raise.
shoulders military press.
. Press bar overhead to arm's length. This exercise can also be performed with dumbbells or seated on a weight bench. Press the bar to arm's length over your head. 2 dumbbells. dumbell press. Employees at the gym can help you with proper use of the machines. they will have many specialty machines that will work specific parts of your body. side dumbell raise. If you are going to join a gym. This can also be done with straight bar. Lie on an incline bench and position your head at the top. front dumbell raise
Standing Military Press For this exercise. let's look at a couple of sample workouts. you will use a barbell.
Let the bar hang straight down in front of you. keeping it close to your body. Pull the bar straight up towards your chin. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing!
Front Dumbbell Raise
. Lower slowly to the starting position. Don't cheat by leaning forward or backward.
controlled motion. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand. With a smooth. Then slowly lower them back down to your side again.Stand with a dumbbell in each hand. but not quite locked. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.
. Don't lean forward while doing this either or you risk injury to your back. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. so that both arms are in motion at the same time. palms facing backward. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Make sure you are lifting the dumbbells up rather than swinging them up.
After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Reach down and pick up a dumbbell with your right hand. Hold two dumbbells with your arms hanging at your sides. Your back should be flat and almost parallel with the floor.
. 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. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go. Before starting. Switch arms after one set. Droop your shoulders down as far as possible. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your left arm should be locked at the elbow so it will support the weight of your upper body.
Keep your back as straight as possible and your chin up.
. Once you reach the bottom position. Standing Calf Raises This can be done with a specific machine found in a gym. You can put your heels on a 1 inch block to further work the quads. until your upper body is parallel to the floor. press the weight up back to the starting position. This can also be done with your knees slightly bent. not your neck. or adapted for use without the machine. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Firmly grip the bar with your hands almost twice your shoulder width apart. 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. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.
Stiff Leg Barbell Place a barbell on your shoulders. 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.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. You can also use a wider stance to work the inner quads even more. 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. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. This can also be done holding a barbell. Return slowly to the upper position. Bend at your waist with your legs locked.
At this point. lower yourself until the knee of your front leg is bent 90 degrees. Complete a full set. Reach one foot back and place your toe on the box. If you have difficulty lowering yourself down this far. sit your hips back (like you are going to sit in a chair). and lean forward slightly at the waist. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your thigh and lower leg form a right angle. Place a barbell behind your head at the base of your neck. raise yourself by pushing your hips slightly forward and up toward the ceiling. Slowly bend your knees. Grasp the barbell with both hands with a wider than shoulder width grip. 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. then switch legs and repeat. your shoulders should be directly over front foot. bend your knee (of your front leg). Mid Section
. your knee should be directly over your toe. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. and your chest should be directly over the middle of your thigh. Keep your back tight and your chest out throughout the entire exercise. Keep your opposite foot flat on the floor and point your toes forward. leading with your head and chest. Your shoulders should be directly over your front foot.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Lunges Place a barbell on your upper back. the more difficult the exercise. Return to the starting position. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. then slowly straighten your legs and raise your body back up to a standing position. Stand up straight. At this point. or alternate legs for each rep. and straightening your leg. Keeping your front foot flat on the floor. Pause briefly in this position. Your foot should be far enough in front of you so that when you bend your right knee.the higher the box. Now. your hips should be sitting back. Keep your head and neck in line with your torso so that you are looking forward. lowering your hips so your rear knee just clears the floor.
or resting on a bench with your knees bent at a 90 degree angle. Continue to push down as hard as you can with your lower back. Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.Crunches Lie flat on your back with your feet flat on the ground. If you are resting your feet on a bench.don't cheat yourself by using momentum!
Workout Routines Bulk Up
. place them three to four inches apart and point your toes inward so they touch. Your shoulders should come up off the floor only about four inches. controlled movement . and your lower back should remain on the floor. Focus on slow.
Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. The reason is simple: as you get more experienced. don't worry. Beginners. A warm-up session prior to working out can not only help get your body ready for exercise. With any workout. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. but your mind will get prepared as well. This plan is just a suggestion. it's important to start out slow and not push yourself beyond your limits. get sore but bounce back quicker since the muscular damage isn't as severe.
. 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 learn to push your muscles harder and inflict more damage that takes longer to recover from.Upper Body For the following exercises. Day 1 . You can adapt it as needed to suit your workout goals. As a beginner. This can also be simple stretching exercises and deep breathing. you can work out more frequently than more advanced body builders. begin with two sets of 10-12 reps each. repeated over and over on a weekly basis. two-steps-forward. This is what bodybuilding is all about – a continuous cycle of one-step-back. You should also have an appropriate cool down period after you are done working out. Again. If the word "damage" makes you flinch. you need to start out with some warm up exercises. You can progressively increase the amount of weight you lift as you get stronger. on the other hand. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This can be simple stretching as you get your body ready to work. It's a good thing for a bodybuilder to incur limited muscle damage.
Upper Body Increase your sets to 3 doing 10 .• 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 . 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.Lower Body and Abs Again.12 reps each • Chin ups (get assistance if necessary)
.Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .
Rest If a four day workout plan is too much for you. Day 1 .
. and Abs Do three sets of 12-15 reps each.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.• 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 . Here is a sample three day workout. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout. consider starting out with a two or three day plan. Chest. but if you need to start out slowly.Back.
Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . During training. but you can choose whatever foods you want to get what you need. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout.Biceps. your body can take advantage of that extra blood flow and work the muscles more efficiently. By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Triceps. This is to make sure that you have enough energy to make it through your entire workout. you should eat some protein and carbohydrates. there is increased blood flow to the muscles. Many people opt for a protein shake and a bowl of rice.
It describes calisthenic exercises for developing strength. add a little weight and do the exercise again. Circuits can also be designed to concentrate on sports skills. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. and flexibility. These include cardio endurance. This could be a little time on a treadmill or walking. 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. flexibility. 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. On the second set. endurance. If you find that it's just a bit too easy. Circuits can promote fitness in a broad range of physical and motor fitness areas. not lift weights. This is to get the blood flowing through the muscles. coordination. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. you want to build your body. and speed. 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. The goal is to add weight until it's difficult to complete 8-12 reps. It's also a good idea to do your first set with very little weight. Be sure and rest between sets to allow your body to adjust and recover.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. strength.
Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Remember. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. try more weight. athletes'
. muscular endurance.
Because athletes may do incomplete or fewer repetitions than called for to reduce this time.Increase the number of times athletes go through the circuit. Aside from this. These include the time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.common tasks.Increase the time per station along with the number of repetitions. number of time. doing a fixed number of repetitions at each station. but increase the number of repetitions. . a specific length of time is set for each station. Fixed Circuit In a fixed circuit. The time is monitored with a stopwatch. and sequence of stations. the quality and number of the repetitions done should be monitored. These are discussed below. circuits can be organized to exercise all the fitness components in a short period of time. Each has distinct advantages. . Free Circuit In a free circuit. Progress is measured by the time needed to complete a circuit. there is no set time for staying at each station. and athletes rotate through the stations on command. number of stations. number of stations. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of times the circuit is completed. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . or any combination of these. In addition. Almost any area can be used. the free circuit requires little supervision.
. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of athletes. and no signal is given to move from one station to the next. At the same time.Keep the time for completion the same. and any number of athletes can exercise for various lengths of time. athletes work at their own pace.
athletes can start a circuit at any station and still achieve the objective by completing the full circuit. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. For example. slowdowns. athletes may have to repeat the same circuit several times. As athletes become better conditioned.
. A circuit geared for a limited objective (for example. After the warm-up. The exercise time at each station may be reduced to 20 seconds the second and third time through. Number of athletes If there are 10 stations and 40 athletes to be trained. The whole workout takes less than 45 minutes including warm-up and cool-down. On the other hand. and taking 15 seconds to move between stations. circuits to develop both strength and cr fitness may have as many as 20 stations. Difficult exercises can be alternated with less difficult ones. a circuit may have ten stations. the time at each station should always be the same to avoid confusion and help maintain control. exercise periods may be increased to 30 seconds or longer for all three rotations. athletes may run through the circuit three times. For example. and poor results. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of Times a Circuit is Completed To achieve the desired training effect. in this instance a rope jumping station must have at least four jump ropes. Another option is to have four rotations of the circuit. respectively. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations.Time One of the first things to consider is how long it should take to complete the circuit. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Each station must then be equipped to handle four athletes. developing lower-body strength) needs as few as six to eight stations. Further. When a fixed circuit is run. Consider also the time it takes to move from one station to the next. the athletesm should be divided into 10 groups of four each. exercising for 30 seconds at each station. Having enough equipment reduces bottlenecks.
However. After deciding how many stations to include. For example. exercisers may follow
. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. conditioning drills. grass drills. On the other hand. he should not limit the circuit to only these activities. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. 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. The six steps below cover the most important pects of circuit development. improving cardiorespiratory endurance may be the top priority. calisthenics. in a strength training circuit. For example. the same muscle group should not be exercised at consecutive stations. while muscular endurance work may be secondary. Imagination and fun are important elements in developing circuits that hold the interest of athletes. the designer must decide how to arrange them. He can choose from the exercises. in a circuit for strength training. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. increasing muscular strength may be the primary objective. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. and guerrilla drills described in this section. but it may have as many as 20.
Outdoors. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. athletes can alternate hard exercises with easier ones. By not exercising the same muscle group twice in a row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. However. athletes may run five laps or for 20 to 40 seconds between stations. they may run laps or run between spread-out stations if space is available. instructions for the stations are written on the signs. The sketch should include the activity and length of time at each station. Another approach might be to alternate between upper and lower body exercises. In the gymnasium. and all other useful information. he may do this in several ways. The necessary equipment is placed at each station. In some cases. the number of stations. spreading the stations too far apart may cause problems with control and supervision. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. The choice of exercises depends on the objectives of the circuit. each muscle has a chance to recover before it is used in another exercise. If some exercises are harder than others. 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. If the designer wants to include running or jogging a certain distance between stations. #########show exercises
. Select the Training Sites Circuits may be conducted outdoors or indoors.
squat bender. athletes with low fitness levels. These calisthenics are noted. without support. will derive the greatest benefit from many of these exercises. cardio and muscular endurance. with the lower back properly supported. lunger. may find certain exercises less safe than others. Use good judgment before performing these exercises. the possibility of straining the lower back increases. Also. and chin-up/pull-up. Poorly-coordinated athletes. However. and side-straddle hop can best be used in the warm-up and cooldown periods. sit-up. However. and strength. on the other hand. When doing exercises at a moderate cadence. Few exercises are inherently unsafe. They can help develop coordination. Exercises such as the push-up. parallel bar dip. SAFETY FACTORS While injury is always possible in any vigorous physical activity. For example. a conditioned athlete may use multiple sets of flutter' kicks with good results. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them.Calisthenics Calisthenics can be used to help develop coordination. The keys to avoiding injury while gaining training benefits are using correct form and intensity. for the average athlete. few calisthenic exercises are really unsafe or dangerous.
. On the other hand. flexibility. Cardio Vascular and muscular encurance. for the average athlete who is of sound body. With a slow cadence. some people. Finally. flexibility. use 50 counts per minute unless otherwise directed. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. calisthenics such as the bend and reach. such as trainees. flutter kicks are an excellent way to condition the hip flexor muscles. Calisthenics can be used to exercise most of the major muscle groups of the body. Although calisthenics have some value when included in a cardio circuit or when exercising to music. because of predisposing conditions or injuries. and directions are provided below with respect to the actions and cadence. shouId not do the advanced exercises highly fit athletes can do. and strength. however. knee bender. use 80 counts per minute. some of the calisthenics listed below may be done in cadence. Nonetheless. following the directions written below will produce satisfactory results with a minimum risk of injury.
and follows the seven principles of exercise while. ballistic (that is. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. and crab-walk exercises. not conditioning drills done to cadence. These exercises are beneficial when the athlete is fit and he does them in a regular. if athletes are working the same muscle groups and/or fitness components. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises:
. The day after a "hard" training day. if the Monday-Wednesday. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. For example. Such a program has variety. slow stretching exercises.resisted exercises followed by a slow run. athletes should progressively train to build up to these exercises. athletes can do running at THR with some light calisthenics and stretching. The best technique is to train alternate muscle groups and/or fitness components on different days. Therefore. should be used. Using such exercises for unconditioned athletes increases the risk of injury and accident. progressive manner. develops all the fitness components. To ensure balance and regularity in the program. they should work them at a reduced intensity to minimize stress and permit recovery.The key to doing calisthenic exercises safely is to use common sense. However. it minimizes injuries caused by overuse. Some athletes complain of shoulder problems resulting from rope climbing. If this type of action is performed.Friday (M-W-F) training objective is cardio vascular fitness. horizontal ladder. This is especially true if someone has had a previous injury to the back. a certain level of muscular strength is needed to do them safely. wheelbarrow. Also. Programs that try to do too much too soon invite problems. at the same time. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Progression and Recovery Other important principles for avoiding injury are progression and recovery.
head out for a walk with your spouse for a few minutes. you need to give it the physical movement that it needs. use a stationary bike. During your favorite show. . ballistic (bouncy or jerky) stretching movements.
CALISTHENIC EXERCISES The following are some common calisthenic exercises.Stretch slowly and without pain and unnatural stress to a joint. . too. which will make the process easier and even more enjoyable. • If you can't leave the television. Start by working in exercise through aerobics and strength training into your day.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. ride the bike. This is a great way to get in some quality time away from the television.A combination of spinal rotation and bending should generally be avoided. You can even start doing these things at home. If you can't leave the kids. This means feeding it the right regimen of movements. cooling down.. You get the exercise you need without missing your television program and time will fly by. To make it even better. Visit your local recreational center or community center. Use static (slow and sustained) stretching for warming up. take them with you. • Do it with a pattern. controlled movements with little or no extra weight.
Your Overall Body Fitness Plan To improve the physical fitness of your body. consider these easy and fun ways to get in the exercise that you need. use only slow. if done. However.
It will make all of the difference in how effective it is for you. For many it's a great stress relief and it can be a lot of fun. Your overall body fitness means exercise and movement. martial arts. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Flexibility is the range of movement of a joint or series of joints and their associated muscles. you will come to enjoy exercising. However. People with poor flexibility who try to stretch as far as others may injure themselves.
########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. A simple toe-touch test can be used. 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. tests can be used to assess flexibility in the hamstring and low-back areas. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. disease-free joints. Flexibility is a component of physical fitness. Because people differ somewhat anatomically. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. comparing one person's flexibility with another's should not be done. but it should cause some discomfort because the muscles are being stretched beyond their normal length. and physical work with greater efficiency and less risk of injury. loading.
. running. in part. When you begin to add these into your day. Swimming. Developing and maintaining it are important parts of a fitness program. It involves the ability to move a part of the body through the full range of motion allowed by normal. No one test can measure total-body flexibility. Stretching should not be painful. Yet. to loss of flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. Make it your goal to actually put together a workout that you enjoy. you'll probably find every excuse not to do them. climbing.• Do sports and other physical activities that you enjoy. These areas are commonly susceptible to injury due. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility.
Without it. When pain results from stretching. by limiting range of motion and preventing the body from hurting itself. proprioceptive neuromuscular facilitation (PNF). not days. Stretching Techniques Using good stretching techniques can improve flexibility. the easier it is for the muscle to adapt to that length. The athlete should feel slight discomfort. The athlete assumes each stretching position slowly until he feels tension or tightness. You may weaken the muscle. especially during a sudden or extreme change.
. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. The reflex opposes changes in muscle length.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). If you overstretch you can injure the muscle and end up decreasing your flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. This lets the lengthened muscles adjust to the stretch without causing injury. our muscles would be allowed to overextend and tear. This lengthens the muscles without causing a reflex contraction in the stretched muscles. for best results. and it prevents strains and tears. and ballistic. 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. the myotatic reflex causes it to tighten and attempt to shorten. He should hold each stretch for ten seconds or longer. Although an important safety feature. This is the tension you feel during stretching exercises. There are four commonly recognized categories of stretching techniques: static. To counter the reflex. When a muscle lengthens beyond a certain point. requiring a long slow recovery process. The longer a stretch is held. Static stretching should not be painful. stretching must be slow and deliberate. but no pain. These are described here and shown later in this section. Every muscle is subject to the myotatic reflex. it can be an obstacle to athletic development. passive. Set your stretching goals over a period of weeks or months.
Gently stretch to a point of tension and hold. Stretch gradually. 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. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. and as part of a warm up for any athletic activity. Although this method may improve flexibility. including one increasing your flexibility. pole. bike riding. such as a towel. • Devote several minutes to stretching three to five days a week. and with proper form to avoid injury. • Don't bounce or jerk when you stretch. This produces a safe stretch through a range of motion he could not achieve without help. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Bouncing causes the muscles to tighten and increases the risk of injury. Individuals and units should not use ballistic stretching. or rubber tubing. or dynamic. Other key points include: • Consult your doctor before starting any exercise program.
. This is especially important if you've suffered a previous injury that may be affected by flexibility training.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. to help him stretch.
Safety Guidelines Stretching is only beneficial if done properly. for five to ten minutes before stretching to warm up the body. • Complete a large muscle warm-up such as brisk walking. jumping jacks etc. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. it often forces a muscle to stretch too far and may result in an injury. BALLISTIC STRETCHING Ballistic.
as well as passive stretching and/or PNF stretching. start slow & don't over do it. A mild sensation of pulling should be felt in the target area. • Hold the furthest point of any stretch for a few seconds. stop immediately and consult your health care provider. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • Hold each stretch with a feeling of lengthening the targeted muscles. The following FITT factors apply when developing a flexibility program. Type: Use static stretches. A recommended sequence of warmup activities follows. and increases the temperature of the active muscles. Athletes should do these for five to seven minutes before vigorous exercise . Remember. Be patient. breathe normally and deeply with a feeling of relaxing the body. . then stretch further and hold that new position for 20-30 seconds. Frequency: Do flexibility exercises daily. • If you're a beginner. Do them during the cooldown to help maintain flexibility. allow some time to see results. it took years to get tight. blood pressure. • Don't overstretch.
FITT Factors You should include stretching exercises in all of your workouts. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .• Don't hold your breath. circulation. If you do. • You should never feel pain in your joints during stretching exercises.Slow joggin-in-place or walking for one to two minutes. Stop if you feel any pain. not pain.
. assumed slowly and gradually. This causes a gradual increase in the heart rate. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort.
and do not bounce or bob.Slow joint rotation exercises (for example. For example. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. It also increases the joint's range of motion and positively affects the speed of muscular contraction. This helps prepare the neuromuscular pathways. 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. The warm-up increases the flow of blood to the muscles and tendons. lift a lighter weight to warm-up before lifting a heavier one. and stretching exercises should be a major part of both. Hold each stretch position for 10 to 15 seconds. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.. as described in another section. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Stopping exercise suddenly can cause blood to pool in the muscles. for example. knee/ankle rotations) to gradually increase the joint's range of motion. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. to increase the intensity level before the activity or conditioning period.Do not stop suddenly after vigorous exercise. . as this can be very dangerous. thus helping reduce the risk of injury. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.Calisthenic exerciese.Slow. . thereby reducing blood flow to the heart and brain. Work each major joint for 5 to 10 seconds. After running. arm circles. .Slowly mimic the activities to be performed. one should walk for one to two minutes.
. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.
This may provide better movement and less friction in the joint. The muscles are warm from activity and can possibly be overstretched to the point of injury.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Such programs include sensible diet and exercise regimens. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. The following exercises should be performed slowly. Be careful not to overstretch. 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. ligments. Rotation Exercises Rotation exercises are used to gently stretch the tendons. You may also work on it at home.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. . Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. However. this method is very time-consuming and expensive and usually done only at hospitals and universities. Use partner-assisted or PNF techniques. A more accurate way to determine body composition is by hydrostatic or underwater weighing..
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BODY COMPOSITION A common method for determining body fat composition is with calipers. Athletes who are overweight should follow a fat loss program.
. if possible.
full of taste and adventure. Although that sounds even worse. here. you can do it with lots of favors that you AND your children will enjoy. it's time to starting making some changes to your lifestyle. Too many bad choices over time can accumulate into a poor diet. gender. which is best accomplished by a combination of eating less and exercising more. Losing one to two pounds a week is a realistic goal. with all of the comfort that you want and need. And. You Are What You Eat. If you don't fall into the well-muscled category. No single food choice is necessarily a bad choice. This exercise program meets the requirement to be physically active everyday. open.
. not a temporary thing but a permanent thing. If you exceed the weight listed for your height.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. troublesome. Think of your diet as being free. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Yet. too. and height. What you need to accomplish through a diet is to train your body to eat healthily. only a small percentage of their total body mass may be fat. But. Don't think about a diet that's taxing. Take a look at the weight allowed for your height as shown in Table 1. Poor choices like a lunch of soda. 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. you may not necessary be over fat. we aren't talking about a diet to lose weight. You can do it even when you are in too much of a rush and don't have time. chips. We aren't talking about a diet that you will go on to lose weight and then come off of later. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. People always want to know if a particular food is good or bad for them. dieting is something that is simple to do healthily even if you can't live without certain foods. However. You need a diet that is actually a way of eating. limiting or boring. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.
. In the way of your body. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. improve your physical fitness from the inside to the out. and they are very low in calories meaning you can eat more. and sugars that can cause you health issues. If you don't give it quality food. the food that you consume is the fuel that your machine needs. • Whole grains are also an important product of a healthy diet. fats. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. your body will not be able to perform as well as if you gave it the highest quality foods. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. whole grains give you so much more health. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.What's Healthy? The foods that you need play a significant role on your health. your body can become ill faster and with greater intensity. your heart rate increases to unhealthy levels. • 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. All sorts of problems arise from not eating a healthy diet of food. Unlike "white" foods. • Your body does not heal as quickly from injury. They don't cause you to gain weight like others. healthy food is just as important. it won't perform the right way. • You are more prone to limitations physically as well as mentally. In our machine look at the way that food works. • Your blood pressure rises. 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. They provide antioxidants to a high level that helps to heal your body. • Fruits are sweet so they can solve the sweet tooth. But.
Those that do not get enough fluids end up having a body that retains water rather than having less. He or she may recommend a diet that is different for your specific health issues. Consuming enough water means that you'll system is hydrated. The good news is that you don't often need a lot of work to make them happen. Dieting To Lose Weight Finally. Spend one or two days recording the foods that you eat in an average day on a piece of paper. 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. if you need to lose weight. causing you to keep in all that you can. All foods and drinks should be noted!
. You need protein but you shouldn't want to get it from fatty meats. improving these five areas is all you need to do. The average person should consume about 1800 to 2000 calories per day. If you are dieting and need to lose weight. take note of how a normal day or week goes for you. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. • Meats are important parts of the diet. you need to reduce this amount to at 1500 to 1600 calories per day. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1.• Water intake is also important. If you don't do anything else. you're eating less and that you aren't getting as many calories from other liquids. too. you need to take into consideration the location that you are right now. In addition. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Your doctor may have additional or different recommendations for your health. What do you eat for breakfast. 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. Where Are You Now? When it comes to improving your diet fitness. The body goes into dehydration mode. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body.
you need to address this emotional problem. Being honest with yourself is important. Look at your list of foods and see how many of them are high in transaturated fats. that's a different story. you can find ways to get much of the same taste without a lot of the calories. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. How often did you eat without actually being hungry but being instead bored. Don't worry. determine if there is a better way for you to get the foods that you like. 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. 4. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. you may have an emotional attachment to the foods. 3. sour cream and butter just because you love the taste. For example. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you just love the taste. Figure out how many calories you are consuming in an average day. anxious. sugars and calories in general. they aren't all bad! First. Next. For example. If you need apple pie to feel safe. If you love your mashed potatoes loaded with gravy. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?
.2. are you connected with that big slice of apple pie because it was your favorite growing up. there are several key things for you to address. find out why it is that you can't give them up. though. For most people this is as simple as tracking what they eat over the period of a few days to a week.
If you are a diabetic. 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. For example. That's exactly what you need to strive for here. limiting diet that's going to make your taste buds go permanently bland is up next. instead of eating it every few days make it the reward that you get for a week of good eating. Indeed you may want that slice of apple pie. This section of our book is long for a reason. Don't fret about the foods you love. You should know what types of foods you can not eat. If you can not commit to making changes here. Food isn't worth the risk of your life. But. high cholesterol foods that you currently are eating. and therefore you can improve your health overall. if you give it a try you may find that you like these foods better than you do the high fat. One limit to this is when the food itself is detrimental to your health condition.
. remember moderation is the key factor in real diet fitness health. 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.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. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. There are certain times in life that foods become prime suspects to leading to health risks. If you don't know you should talk to your doctor about this. now you need to consider how you will make changes that you can actually live with. Yet. 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. How Can You Improve? Okay. The awful. 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. Here are several key areas to make changes and exactly how you should make them. We've already talked about what foods you need to eat for a healthy diet. here is comes. use it in a different way. your diet fitness can threaten your life through disease and even early death.
Instead of using a lot of salt. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. there are reasons why an investment in a bit more time here can literally save your life. in moderation can improve your health. the more antioxidants are in it. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. You should try to consume at least 2 to 3 servings of fish per week. Or take a supplement of fish oil. you are in a hurry and who has time to chop up vegetables? Well. For example. Consume more fish. Yes. In addition. Garlic is a great antioxidant for your heart too. 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. Reducing the amount of sodium that you take in is also a key factor in improving health. Antioxidants can help to transform your health. And. replacing the vegetable oil in your diet with olive oil. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. eat lean cuts of meat. A good way to know if they are in the foods that you are eating is to look at the color of the food. 1. They can help to unclog your heart's arteries from cholesterol. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. The darker.Heart Health Improving your heart's health is essential.
. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. there are various foods that can help you to improve your hearts health. For this. 2. they help to remove toxins from your body which means a reduction in risks of cancer. try other flavor additions to your dishes. richer and brighter the color is.
Avoid the aisles and you'll improve your health overall. Start looking for leaner cuts of meat. Reduce portion sizes. Replace white rice and pasta with whole grain.Many foods that are pre-made contain high amounts of preservatives. Some of these preservatives can clog up your heart. This single movement alone will improve your health considerably. milks. cholesterol. Eat more fish. 2. To help you to not feel hungry. Reduce the amount of fat. eggs and other fresh products usually line the walls of the building. Replace white bread with whole grain bread. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. chicken and pork over beef. can lead to increased health risks for cancer and they put the pounds on. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Learn to read labels so that they tell you what's in the foods you eat. Look at your grains. 6. is to visit your grocery store and walk around the outside aisles only as much as possible. then. Look at labels.
. and sugars in the foods that you eat. but replace at least part of it with ground turkey or pork. or products that are placed in foods to keep them fresh and looking good. butter or creams. Remember. 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. Remove soda from your diet. You won't notice the taste difference. The trick you should follow. One good switch is with ground meats. 3. No boxed dinners. It adds weight to your body and it causes all types of health risks later in life. we'll make it simpler for you. Meats. no frozen entrees. Try to look for ways to improve your current recipes through replacing butters. Add one new recipe to your diet each week. The produce section is your friend filled with riches. Visit the website of the American Heart Association to get heart healthy recipes. 5. salts. unhealthy foods with foods that are better for you. eat a bit slower. 4. Eat more fruits and vegetables. meats that are high in saturated fat are clogging your heart. No food in one sitting should be a larger quantity than the size of your palm.
When your muscles are filled with glycogen.If you need to lose weight. Glucose can be made from protein. convenience or habit. Glucose also provides energy for your brain and making blood in your body. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. the foods you eat can make a huge difference in the effectiveness of your program. One of the most important would be carbohydrates. they both look and feel full. Remember. guaranteed!
EATING RIGHT When you decide you want to undertake a body building program. Food supplies us with calories. then you need to consider a calorie reduction. your body will start breaking down muscle tissue for glucose. If you're not eating enough carbohydrates. Don't make sacrifices here for speed. you'll need a lot of different nutrients.
. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. 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 food is very important in a body building program. Food is a requirement to living and a healthy diet is an essential part of living a long life. while making changes at first is a challenge. Dropping just a small amount of weight means that you need to eat less and do more physically. Calories are tiny bits of energy that your body uses to perform work. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. To have enough energy to perform your workout. Glycogen is the principal form of energy that is stored in muscles. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Carbs Carbohydrates are the body's main source of glucose. you will get into the habit and will eventually love the differences you have made. Many people don't pay enough attention to the types of food they eat. While you may love food. but that requires the breakdown of body protein from muscle.
Beans and oatmeal are two excellent sources of fiber. potatoes. Eat about 25% of your daily carbs at this meal. oatmeal.
. A high carb intake at your post training meal will have less chance of being stored as fat.typical simple carbs . Divide your carb meals into six servings throughout the day. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. and besides your postworkout meal. the intake of simple carbs can stimulate fat storage. whole grain breads. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. the amount of carbs that should be taken in by multiplying their body weight by three. state. Focus on unprocessed complex carbs like sweet potatoes. and brown rice. or muscle building.are digested quickly and easily. Honey. sugar and refined foods such as white bread and white rice . as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. That number will be the amount of grams that should be consumed daily. After training. you must consume enough fiber in your diet. and aiding in muscle glycogen formation and growth. Your body must replenish these levels before stimulating the fat storing machinery in the body. Blood sugar and muscle glycogen levels are low from your overnight fast. For men. If you eat too many carbs in one sitting. Women multiply their body weight by two to get their carb gram intake. For example. The resulting insulin spike is a double edged sword. Breakfast is definitely the most important meal of the day. Eat some simple carbs after your workout and eat more of them. 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. it can prevent muscle catabolism while promoting anabolism. however. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. If you have not been working out. Along with carbs. it is also the best time to load up on carbs.
Protein is involved in growing. repairing. For example. For body builders. try varying the volume of intake. This puts your body in what is called a catabolic state. you will be in an anabolic. this is something that you want. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Amino acids are the building blocks of protein. or have a fever. If you eat carbs late in the day. Glucose molecules make up carbohydrates just like amino acids make up proteins. Eat 50% fewer carbs (300g) for two days. so your body won't need as much. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. or muscle building. On the other hand. Watch out. That is made possible because proteins are the basis for body structures. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. and then increases insulin levels (ensuring no loss of muscle) on the final two days. if you consume more than you lose. if your protein output exceeds intake you would have a negative nitrogen balance.As your day wears on. If you are needing to lose some fat along with building your muscles. and replacing tissues. This is not good because the opposite is now happening. Your energy requirements will also decrease at this time. nitrogen balance is an important concept to keep in mind when talking about proteins.
. Your body is degrading muscle and other body proteins. You usually see this in people who are starving. and protein is retained in tissue as new muscle is added. If you lose more nitrogen than you consume. your carb intake should decrease. then the standard 600g for the next two days. The total carb intake is the same. Protein Another important nutrient every body builder needs is plenty of protein. your body will break down muscle tissue to get it. your body will store them as fat and increase weight gain instead of muscle mass. you will want to rotate your carb intake. Protein intake exceeds output. state. then 50% more (900g) for the next two days. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). burned. injured. Obviously.
steak. you'll need the amino acids in protein to work in your body. you'll still need some fats in your diet. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. fish. your body won't grow when it is in a catabolic state. cooked 5 oz. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. therefore.
. Ultimately. In body building contexts. and eggs. concentrate on the complete sources of protein like meat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. you'll need to eat more protein to counteract this effect. catabolic means muscle loss. even when you are building the perfect body. Because of the chemical composition of saturated fat. your protein intake should increase to 1 1/2 times your bodyweight. That way. milk 2 T. The key to fat intake is to stay away from bad fats and only eat the good fat. To compensate. your body cannot break it down very well. but if you want to get ripped with your body building program. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. cooked broccoli 1 c. you need to focus on the complete sources rather than those that are incomplete. Fats are the main source of energy in the body. would need to eat 200 grams of protein every day to put the body in an anabolic state. If you are dieting while body building. These are the fats that contribute to heart disease and high cholesterol. Be aware of the amount of protein you are eating and make them work for you instead of against you. Saturated fat is bad. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.build muscle. Fats Yes. While there are proteins in other foods. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. A 200 pound body builder. Fat combines with glucose for energy in order to spare the breakdown of protein. protein can do what it is supposed to do . The general rule is to consume daily the same amount of grams in protein as your body weight.An anabolic state is when your body has a positive nitrogen balance. Many diets have you cutting back on fat and carbohydrate intake. When calculating the amount of protein you are eating.
help prevent cancer growth. This type of fat is often used in commercially processed food because they are preserved longer. Fats are actually an important part of any diet. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. maintain healthy hair and skin as well as providing a sense of fullness after meals. whole milk dairy products like milk and cheese. These fats are found naturally in foods like nuts and avocados. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Because they reduce inflammation in the body. as well as egg yolks. so they should be limited. and even Type 2 diabetes. 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. Unsaturated fats are easier for your body to break down. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. saturated fats are hard and solid. These fats are most often found in fish and can have some significant health advantages. At room temperature. fatigue. Fats keep the body insulated. and diabetes. well. Elevated levels of LDL can clog arteries and cause heart disease. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Unsaturated fats are in liquid form as in oils. So basically. You should truly strive to eliminate all trans fats from your diet. and improve brain function.
. fat. Omega 3 Fatty Acids can actually help combat conditions such as depression.Saturated fats are commonly found in animal products such as meat. heart disease. They can reduce inflammation. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Trans fats cause an over activity in the immune system and are linked to stroke. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. They are also more readily stored as body fat. Trans fats should also be avoided. They play an important role in protecting the body's vital organs. seafood. joint pain.
Not only that. but drinking actually lowers protein synthesis by twenty percent. you will want to pay close attention to the foods you are feeding your body. alcohol can have a detrimental effect on your progress. Not only will having a hangover lower your workout intensity. Alcohol consumption also hurts muscle growth. so when those levels are down. instead of topping with chocolate or candies. • Use olive oil in salad dressings and when cooking • When baking. 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. That includes alcohol as well. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. Alcohol contains nothing but empty calories. you must be careful not to overdo on the fats. There are several reasons why it does this. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it becomes much harder to build muscle. In fact. But when you are a body builder.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. About a 1/2 cup is a good amount. As many know. iron and potassium. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. magnesium. Having higher levels of testosterone can help with your workouts by making you more aggressive. you will not be as intense in your lifting and weight training. it slows down your metabolism hindering your body's ability to process foods. hydrated and even over hydrated muscles allows for a much higher anabolic environment.
. Many people like a drink or two or even three to help them unwind and relax. relaxation and growth including calcium. It has no nutritional value but it does contain high caloric content. Because your cells aren't holding as much water. it dehydrates your muscle cells. phosphorus. For one.
You can workout with the intensity of a professional. but for body builders. it can be especially important. the body. For body builders. Many vitamins are water soluble. Water is especially important when following a "high protein" diet. Supplements like creatine work in part because it pulls water in muscle cells. creating an anabolic environment needed for muscle growth. Plus. Without enough water. you won't be doing yourself any good. and ketones. begins hoarding it. If the liver is doing some of the kidneys' work. For this to work properly. you'll need much more. When this happens. then you need even more water to help your kidneys do their work. A good diet is essential to an effective body building program. Use artificial sweeteners instead. If you're eating big to gain weight. drinking water can actually help you shed excess water weight. so you're not getting the hydration you need. In addition. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Contrary to popular belief. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. urea (a toxic substance). Water flushes out toxins and other metabolic waste products from the body. but if your diet stinks. then you need a basic mega-vitamin. Water is part of every single metabolic process that the body undertakes.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. coffee. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. you need plenty of water. Soda. your skin starts looking soft and puffy. The liver metabolizes stored fat for energy. if you're training hard. • No regular soda! Diet is better for you anyway and doesn't contain sugar
. When water is in short supply. and tea don't count either. thinking there's a shortage. the kidneys can't function properly. water can help them work. it burns less fat. If you're going to be using supplements in your body building program. and you should. This water is stored in extra cellular spaces. some of the load is transferred to the liver. The caffeine can increase fluid loss. as it helps remove excess nitrogen. Water is good for you anyway. In other words. and water unlocks the power of those vitamins. water can actually reduce feelings of hunger.
• 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
slice in half and flattened Combine the onion. Serve. Optional: Garnish with lemon slices. Cover with tomatoes and liquid. Drizzle with lemon juice. Add the chopped onion and mushrooms. Serve. or put toothpicks through them. Can diced tomatoes w/ basil. garlic & oregano Arrange fish filets in a single layer in skillet. egg. spread with mustard/garlic mixture. Cover and cook over medium heat for 10-20 minutes. skinless chicken breasts. thawed and dried 1 egg lightly beaten 8 oz. Uncover and cook an additional 15 minutes. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. low-calorie Dijon mustard 1 clove garlic. Add browned chicken. Tie the chicken breasts together with butchers twine. spinach.
. Put a dollop of the mixture into each chicken breast. drained capers Paprika to taste Rinse fish and pat dry. or until the fish easily flakes with a fork. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. salt and pepper in. Arrange fish and zucchini in a single layer in a large pan. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Pour the spaghetti sauce in. minced or pressed 2 tbsp. low fat ricotta cheese Salt & pepper to taste 4 boneless. stir together mustard and garlic. cover and cook on low for 45 minutes.15 minutes. In a separate bowl. Top on whole wheat pasta or brown rice if desired. Pan Broiled Fish 1 lb. stirring occasionally. Serve over your favorite type of noodle. Ground Turkey Breast Sauce 1 lb. Serve plain or over brown rice. and cheese mixture in a bowl. frozen spinach. Broil on top rack for 5 minutes. Turn fish over. Put the all spice. Sprinkle with paprika and capers. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Bake at 350 degrees for 30-35 minutes. Fish filets One 14 oz.
Add barbeque sauce and stir together until well-coated.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. This is also good cold. beans. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. plain. 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. and chicken. Cook to desired texture. black pepper. Chicken. Top with lettuce or spinach leaves and second slice of bread. or over some brown rice. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayonnaise 1 tbsp. mustard. 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. combine rice. Fiery Chicken Deluxe
. Add mayo. barbeque sauce In large bowl or Tupperware. or just use more egg whites. Add tuna and sprinkle with seasoning. Chop egg whites and add to medium bowl. Microwave for approximately 1 minute when ready to serve. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. combine all ingredients and stir until well-mixed. Rice & Beans Cooked Shredded Chicken Breast 1/2 .1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add cheese if you like and let it melt after turning the burner off. and tuna. Mix well and spread over bread. Eat plain or on a bed of pasta. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp.
then let it sit in the refrigerator for 3 .10 hours (the longer. Dried parsley Juice of 1/2 lemon 1 lb. or bake them for 25 minutes at 375 degrees.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. salt with chicken in a container and really roll the chicken breast around in the mix. add the salt and pepper. and put the green beans in for 2 . Heat wine in a medium skillet over medium heat. Cover and cook 1 minute.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Fresh bay scallops. Add parsley and lemon juice. the juicier it will be) This works best with a Foreman-style grill. Pre-heat. depending on how thick you would like your roll to be. Cut chicken into two to four thin slices. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Makes 2-3 servings Garlic Roasted Vegetables
. 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. mustard and honey. minced 1 tsp. Place one asparagus stick on the top and start rolling it. Add garlic and sauté 1 minute. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Snap off tough ends of asparagus and remove scales with vegetable peeler. rinsed and patted dry. Give the asparagus a quick wash. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Put chicken slices in the container. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Let it marinate for 25 minutes. Place one slice of turkey bacon on each slice of chicken breast. cayenne pepper. Once the roll is ready.
and place in mixing bowl. Workout Energy Salad
. fresh 4 tbsp. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. fruit bits. cut in two pieces 1 tomato. Drink. or wrap roll-ups in plastic wrap for later use. Bake for 15 minutes. Salt and pepper to taste. peeled and quartered 6 parsnips. zucchini. and pepper. peeled and quartered 6 shallots. Combine all the vegetables into a tinfoil bag. chopped 4 small zucchini. Spread a little chicken mixture on lettuce leaf and roll up tightly. chopped 1 green onion. broken into cloves and peeled 1 tbsp. Top each piece of fish with tomato. olive oil In the Oven: Preheat oven to 400 F. peeled and halved 2 medium onions. Fold foil edges together. Repeat until mixture is used up. drizzle with olive oil and stir to coat. Place a piece of fish on each square of foil. herbs.6 carrots. Roast for about 1 hour 20 minutes or until tender. boneless. square pieces of foil. dried rosemary. Roast for about 30 minutes or until tender. Makes two servings Fish in Foil 1/2 lb. and carrot. fresh. Great with meat. or 3 tbsp. julienne 1 cup dry white wine 1 tsp. Combine all the vegetables in roasting pan. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. skinless chicken. chopped 1 tbsp. dried thyme. 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. Sprinkle each with wine. halibut. cooked 2 tbsp. peeled and cut into 6-8 wedges 1 large garlic bulb. drizzle with oil and stir to coat. Salt and pepper to taste. Serve immediately. green onion. On the Grill: Turn barbeque to medium. or 3 tbsp. sealing with a pleat. celery. chicken and fish. and yogurt. sunflower seeds 2 tbsp. julienne 1 carrot. Combine with sunflower seeds. Chicken Salad Roll-ups 1 lb. Cut two 12 in. dried fruit bits 1/8 cup celery.
yogurt. broccoli. In a screw-top jar. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. mustard. cucumber. peeled and sliced 1/3 tomato. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. avocado. mushrooms. lemon juice. sliced 1/2 cup mushrooms. Shake vigorously.
Weight control . tomato. parsley. and shake until thoroughly mixed for the salad dressing. cooked and chopped 1 cup green beans.it's time to make the fitness connection In many cases fitness begins with weight reduction. Muscle Density Broccoli Salad 1/2 pound cooked steak. The higher the fat. carrots. basil In a medium-sized salad bowl. high blood pressure. torn into bite-sized pieces 1/3 cup spinach. and diabetes. combine steak. Arrange salad on a bed of lettuce leaves. and sunflower seeds. Nutrition is very important when you are trying to build up muscle mass. sprouts. Aerobic fitness is related to an individual's body fat. mix olive oil with lemon juice and herbs. torn into bite-sized pieces 1/3 cucumber. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. In a screw-top jar. mushrooms.1 cup lettuce. You don't necessarily have to be dieting. sliced 1 green onion. combine lettuce. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. spinach. and 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. cut in strips 1 cup broccoli. and pepper. celery. green beans. cooked and cut 1 stalk celery. combine the vinegar. sliced Fresh parsley In large salad bowl. and pour over salad. The spin-off is less likelihood of developing heart disease.
(4) Carry out the strategy. lifestyle changes. (3) A sense of accomplishment. (2) An improved self-image. Enjoy the payoffs:. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. and too strict and will lead only to temporary weight loss. 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
. headaches. exercise routine. unhealthy. and so on). Compare the benefits of a sound nutrition with the consequences of crash diets. (1) A healthy appearance. dehydration. (2) Get motivated. b. (3) Develop a strategy (diet..a. (1) Make a decision to lose weight and shape up. You can even lose weight while improving performance. Stay away from food fads they are usually boring. Invest in yourself.
Making nutrition work Improving your nutrition will increase your mileage in many ways. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (4) A feeling of pride..
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.
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)
The milk and cheese group.
.5 liter = 17 ounces . (3) Remove skin from chicken or turkey. and dry beans group. piece of candy. bake. broil. poultry or fish without adding fat.7 liter = 24 ounces . b.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . For them trying to eat just a cookie. Many people. But if you plan your diet. and diet according to your plan.
Good cookin' for good lookin . or simmer meat.a memo to the cook for cutting calories during food preparation a. have a particular food obsession that must be recognized. fish. and baked products. You have to make and follow your own rules according to your ability to control what you eat. Braise in covered pan on stove top or pan broil in a nonstick pan. The meat. and add spices to enhance flavors. (2) Roast. sauces. you can include a favorite high calorie food item as a special occasional treat. or sparerib is too tempting.2 liter = 7 ounces
There is no single food that is so high in calories that a small amount cannot be eaten occasionally. (2) Substitute plain. (1) TRIM fat from meat. Cook meats on rack so that fat can drain off. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great. poultry. soups. however. Avoidance is one means of control. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.
(3) Try lemon juice or vinegar on salads. (5) Have boiled. If the meat has been fried (southern style chicken. (1) Use less fat and sugar than called for in recipes. The vegetable and fruit group. most restaurants have them. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Avoid gravies. Season with herbs and spices. avoid those prepared in cream
. or lemon juice for your salad. boil. However. c. and margarine. Request diet salad dressing. Check nutrition information label for total calories in each portion. d.(4) Chill meat broth until fat turns light and solid on top. b. The bread and cereal group. With a spoon or knife. Remove all the visible fat from the meat. broil.
Dining tips a. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (2) Go easy on sauces. or baked rather than fried potatoes. Substitute lower calorie ingredients. or bake vegetables. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. vinegar. and deep-fried food. or sour cream. d. Some fruits may be broiled or heated with spices added for flavor. schnitzel). Starchy foods are not fattening when consumed in moderate quantities. (1) Steam. c. remove the coating and eat only the meat. butter. sauces. Cut way back on regular salad dressings. butter. steamed. (3) Check ingredient labels for fat and sugar content. skim or peel fat off and discard.
and mineral water add no calories to your diet. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. 4. regular soda. For example. g.25 litre (8 oz. c. candy. USE SPARINGLY. baked potatoes with a small amount of sour cream or margarine is a good choice. Follow these tips to lose weight and body fat. or spaghetti are good potato substitutes. pastry. Avoid rich desserts.6 oz. European beer. f. 1/2 liter Cocktails. rice. if you must. Alcohol calories American beer.25 liter (8 oz. b. Carry individually packaged sugar substitutes to sweeten beverages. Keep a food diary and monitor your own intake. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. honey.) Food Calories 160 250 165 110 200 300
Educate your appetite a. pies. (8) Plan snacks. (1/2 cup) Hard liquor. jelly. gelatin. e. Try a slice of lemon or lime in a glass of ice water. jigger Dry wine. and other sweets. cookies. have fresh fruits.sauces or deep-fried. 11/2 oz. unsweetened sodas.
. Plan your food intake and abide by your plan. . (3) Take smaller portions (4) Consume less sugar. 12 oz. jam. (1) Eat S-L-O-W-L-Y (2) Consume less fat. ice cream. black coffee. macaroni. a few crackers or pretzels. cakes. Low-calorie beverages. Also. . or delicious low-calorie raw vegetables. noodles. If you MUST have a snack. Always check your intake for balanced nutrition and total calories.) Sweet wine. sugar. Lowfat milk is also a nutritious choice.
Weight control . 1 cup 223 Beer (European).) 840 Coke. Each teaspoon supplies an additional 20 calories. 1 ounce package 180 Chocolate candy. Lower in fat. 25 nuts 252 Mixed. 160 French fries.
Sample calorie chart
Chocolate milkshake ( 8 oz. soda.d.especially in snack foods. (Each teaspoon supplies an additional 45 calories). Become aware of how many calories you're consuming. 2 tbs 170 Cashews. 1/2 liter 250 Creamy salad dressing. 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. creamed. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 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.a personal choice Instead of Calories Substitute with 232 Calories 100
1 cup sweetened applesauce
. Lower in sugar. 1 ounce 150 Grapefruit or orange juice. 2 scoops 200 Potato or corn chips. 1/4 cup 340 Salted nuts: Peanuts. or sugared beverage.
so why lose weight? b. Forget those old excuses: But I've got a large frame you know.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80
Some final advice a. or I can still workout OK. Try not to be food centered. or discouragement. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. If you're serious about losing weight. cream cheese 106 1 oz. Dieting is up to you if you are willing to try. Don't be angry that you have to lose weight. Get motivated. Occupy your time with other activities not related to food. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. but you want to strive to be the best. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. think of it as something you have chosen to do. it will be easy to give up these typical excuses. beef bologna 237 Lean ham 103 1 oz. anger. This is important if you plan on being successful at losing weight. I haven't weighed 180 pounds since I was 15 years old.
. You may be a good athlete now. or Everyone in my family is big it's hereditary. big bones.3 oz. c. 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. Make up your mind to control food instead of letting food control you. loneliness. or Gosh.
Cereals. so choose a variety of whole and enriched grains. and other substances that are important for good health. remember. Grain products are low in fat. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource.d. pause halfway through meals and don't stuff yourself. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. For best results. i. minerals. Stick with it! f. Make your meals last longer. and oats) should form the foundation of a nutritious diet. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. in preparation. and Pasta Group: Foods made from grains (wheat. Breads. enjoy flavors. Don't let this be wasted effort. h. Don't cheat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. They provide vitamins. or at the table. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Construct new habit patterns. Make meals as pleasant as possible even if you are cutting down on what you eat. unless fat is added in processing. g. overeating hurts no one but yourself. Your body is adjusting to your new eating habits and changes are taking place. No single food can supply all the nutrients in the amounts you need. carbohydrates (starch and dietary fiber). Different foods contain different nutrients and other healthful substances. You should consume at least 6-11 servings daily from the base of the pyramid. Choose the recommended number of daily servings from each of the five major food groups. e. and different whole grain foods differ in nutrient content. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). You are always responsible for what you are eating.
. slow down. Eating plenty of whole grains. rice. Rice. Remember all the work it took to get you to your desired weight. To make sure you get all the nutrients and other substances you need for health.
A 1/2 cup of cooked rice. Choose dark green. rye. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. steamer. A 3/4 cup of fruit juice equals one serving. spinach. also provides fiber. kiwi. A 3/4 cup of vegetable juice also constitutes a serving from this group. Other good choices are citrus fruits. cauliflower. Breakfast is a good opportunity to eat some fruit. iceberg lettuce. strawberries. The darker the vegetable. bananas. To ensure that you get essential vitamins and minerals. canned. Two to four servings of fruits are recommended each day. Cook in a microwave. don't overcook. or minerals. whole grain breads and rice. Broccoli. collards. whole grain muffins (bran. and dried fruit. and stoned wheat and whole grain crackers. or wok only until tender crisp. oat bran. The lighter colored vegetables. in addition to providing vitamins and minerals. Vegetables are nature's vitamins. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. and yellow vegetables. corn and oat bran). carrots. or a 1/2 cup of chopped. tomatoes. Brussels sprouts. you should strive for 3-5 servings per day from this group. If you choose fruit juice. such as cucumbers. A 1/2 cup of fruit is about the same size as a tennis ball.Consuming the recommended daily intake is not difficult if you understand serving sizes. The best choices from this food group are bran cereals. the more likely it is to have large amounts of vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. To maximize the vitamin and mineral content of your vegetables. vitamins. orange. which is much smaller than the regular salad served with a restaurant dinner. A serving size of raw or cooked vegetables is only 1/2 cup. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. low fat bagels (pumpernickel. green peppers. and celery are mostly fiber and water with very little calories. whole wheat). or cooked fruit. One cup of leafy raw vegetables is also a serving size. Fruit Group: The fruit group. cantaloupe. cereal. or pasta is about the same size as your fist. A 1/2 cup of vegetables is about the size of a tennis ball. and most people eat more. or winter squash are the best choices. Juice that you can see through
however. no vitamins. A serving size of cooked fish. For this reason. or prune juice). For example. The serving sizes typically consumed greatly exceed the nutritional requirement. The milk group. 2 tablespoons of peanut butter. Sweets add taste and flavor. peach nectar. which can't be made by the body. sour cream. and is easily attainable. a 1/2 cup of natural cheese (Cheddar or Swiss). Poultry. or grilling. Dry Beans. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. minerals. so you may not get your daily requirement for the essential nutrients. they are referred to as empty calories. Yogurt. vitamins. and beans. Fish. can also contain a large amount of fat. Eggs. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. A better food preparation choice is baking. Oils. grape. a 1/2 cup of cooked dry beans. Meat. 1 egg. and yogurt. poultry. This means that they provide nothing to the body except calories. However. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. milk. Like the milk group. lentil soup. vitamins. and Cheese Group: These dairy products are a great source of protein. or 1/3 cup of nuts. Two to three servings from this group are required each day. 1 ounce of cheese is about the size of four dice. chicken. including cheese. a 2 1/2 ounce soyburger. fiber. Milk. or 2 ounces of processed cheese (American) is considered a serving size. water. roasting. Most fats and sugars are nutrient poor.(apple. Quick and easy choices include canned tuna. however. low-fat cheese. One cup of milk or yogurt. Fats. peanut butter. The recommended number of servings per day for this group is 2-3. this group can contain large amounts of fat as well. Top choices are 1% or skim milk. Many no-fat or low-fat dairy products are available. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Foods from this group are still an important part of a performance diet. Most people are at one extreme or the other by consuming too much or not enough from this group. and minerals. and minerals (fortified by law) especially calcium and riboflavin.
. and yogurt. frying food in fat (cooking oil) once in a while is all right. it does not mean that you should never eat these items. 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. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or protein.
E. If you choose fish. Try fruits. You need some fat in the food you eat. and cheese from the milk group. For example. or a favorite dessert. Your pattern of eating is also important. However. minerals. but most people still eat too much saturated fat. but choose sensibly. and sodium. whole grain foods. High-fat foods contain more calories than the same amount of other foods. fats. turkey from the meat and beans group. When eating out. which is a better choice than potato chips. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. cream. walnuts. In contrast. ask that it be grilled rather than fried. An apple is a better choice than applesauce. and K. so they can make it difficult for you to avoid excess calories. A baked potato is a better choice than mashed potatoes. D. whole milk. and
. Sometimes extra sugars are added to low-fat muffins or desserts. increase the risk for coronary heart disease by raising the blood cholesterol. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. choose small portions of foods. which is a better choice than apple juice. Snacks and meals eaten away from home provide a large part of daily calories for many people. These foods include high-fat dairy products (like cheese. and they may be just as high in calories. molasses. berry jams. Eating lots of fat of any type can provide excess calories. vegetables. low fat doesn't always mean low calorie. or lean meat. Choose them wisely. butter. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. which is a better choice than apple pie. and fiber and add undesirable or questionable additives. which is measured in calories. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. fiber. notice that many of the meals and snacks you eat contain items from several food groups. Also. a sandwich may provide bread from the grains group. Fats supply energy and essential fatty acids. Food processing tends to remove vitamins. CHOOSE SENSIBLY The carbohydrates. 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. for example. Choose natural or less processed foods whenever possible. and proteins in food supply energy. poultry.Top choices from this group include olive oil. and they help absorb the fat-soluble vitamins A. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. and carotenoids. Some kinds of fat. especially saturated fats.
Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . decrease the amount of fat you use in cooking and at the table. Unsaturated fats occur in vegetable oils. palm oil. Poultry. corn oil. and other cold cuts. avocados. Choose dry beans. Some fish. Fish. These foods include those high in partially hydrogenated vegetable oils. taking care to avoid excess calories. bologna. Olive. sausages. Eggs. Beans. and Nuts . canola. shellfish. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. or nuts daily. the skin and fat of poultry. and fatty fish like salmon. and peanut oils are some of the oils high in monounsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. sunflower. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Trim fat from meat and take skin off poultry. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. These foods include liver and other organ meats. egg yolks. most nuts. fatty fresh and processed meats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Use moderate amounts of food high in unsaturated fats. other lean meats. peas. . lard. lean poultry. such as many hard margarines and shortenings. Meat. . and mackerel. Keep your intake of these foods low. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Shellfish. such as salmon.regular ice cream). beans.Choose vegetable oils rather than solid fats (meat and dairy fats.Choose 2 to 3 servings of fish.
. and coconut oil. and dairy fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Try the lower fat varieties (check the Nutrition Facts Label). olives.If you need fewer calories. salami. tuna. shortening). or lentils often. Vegetable oils such as soybean oil.Limit your intake of high-fat processed meats such as bacon.
Examples of these foods include milk. 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. Prepared Foods . Choose foods lower in saturated fat and cholesterol.Choose fat-free or low-fat milk.Limit your intake of liver and other organ meats. . the number one source of added sugars is nondiet soft drinks (soda or pop). Dairy Products . Limit ground meat and fatty processed meats. Foods at Restaurants or Other Eating Establishments . Sugars are carbohydrates and a source of energy (calories). breads. fat-free or low-fat yogurt. and add little or no butter to your food. cereals. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. In the United States. and grains.
. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. some vegetables. marbled steaks. . This decreases the saturated fat and calories but keeps all other nutrients the same. Sugars and starches occur naturally in many foods that also supply other nutrients.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Foods containing added sugars provide calories. During digestion all carbohydrates except fiber break down into sugars. Try switching from whole to fat-free or low-fat milk.Limit your intake of foods with creamy sauces. and cheese.Choose fish or lean meats as suggested above.. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. fruits. but may have few vitamins and minerals. not the naturally occurring sugars in foods like fruit or milk. and low-fat cheese most often. .Choose fruits as desserts most often.
. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. You may be able to reduce your chances of developing high blood pressure by consuming less salt. At present. presweetened cereals. Never stop learning about your diet and what you put into your body. Eating less salt may decrease the loss of calcium from bone. Intake of a lot of foods high in added sugars. normal person. cakes and cookies. Some recipes include table salt or a salty broth or sauce. Not all foods with added salt taste salty. However. Some foods with added sugars. High salt intake also increases the amount of calcium excreted in the urine. There is no way to tell who might develop high blood pressure from eating too much salt. You will face no nutritional deficiencies.Sweets and candies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. the firmest link between salt intake and health relates to blood pressure. Salt is found mainly in processed and prepared foods. The reasons for switching to a vegetarian lifestyle are many. like chocolate milk. and some cooking styles call for adding a very salty seasoning such as soy sauce. but when you do decide to switch to a meatless diet. also are high in vitamins and minerals. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. and sweetened canned fruits. Salt (sodium chloride) is the main source of sodium in foods. 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. Choose and prepare foods with less salt. and fruit drinks and fruitades are also major sources of added sugars. Some people add salt or a salty seasoning to their food at the table. 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. is of concern. you need to go into it with as much information as you can. like soft drinks. Only small amounts of salt occur naturally in foods.
herbicides. game. There are over 20. shellfish or crustacean. antibiotics. The diet progresses through ten levels. • Fruitarian. seeds. or slaughter by-products such as animal fats. in secondary consumption of antibiotics. fish. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.
. animal foods contain far higher concentrations of agricultural chemicals than plant foods. • Vegan: Does not eat dairy products. I have included this section for your personal choice. Whatever your reason for wanting or not wanting to become a vegetarian. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. grains and nuts. These drugs are consumed when animal foods are consumed. Plants do not contain cholesterol. The list can go on and on. including sterols. Not all levels are vegetarian.000 different drugs. • Lacto-vegetarian: Eats dairy products but not eggs. You might be surprised to know that there are many different types of vegetarians. A vegetarian does not eat any meat. poultry. with or without free-range eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. poultry or any slaughterhouse by-product such as gelatin. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). particularly saturated fats. Consists mainly of raw fruit. Being higher on the food chain. A type of vegan diet where very few processed or cooked foods are eaten. becoming increasingly restrictive. The dangers herein. eventually reaching the level of a brown rice diet. nuts. though each level gradually eliminates animal products. eggs. or any other animal product. This is the most common type of vegetarian diet. Vegetarian foods tend to cost less than meat based items. growth hormones and other veterinary drugs that are given to livestock animals.Animal foods are higher in fat than most plant foods. Being healthier on a vegetarian diet means spending less on health care. vegetables and fruit. are well documented. including pesticides. fish. The highest levels eliminate fruit and vegetables. • Macrobiotic: A diet followed for spiritual and philosophical reasons. etc. milk and milk products. Vegetarians live on a diet of grains.
Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Many. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. but also how it was processed for human consumption. They were freaked out by the thought of consuming something that at one time could look them in the eye. The meat was cleaned and cured without chemicals or preservatives. because choosing to eat as a vegetarian is such a personal decision. Back then.
There really is no single vegetarian eating pattern as you can see from the definitions above. That includes chicken. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. people survived on what they could grow or kill. cows.
. big business began changing the way food was not only distributed. though their exact meaning can differ. The women would grow huge gardens that would provide the rest of the nutrition.Other terms can be used in describing various vegetarian diets. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. 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. but not fish. Persons consuming fish but no meat are sometimes called pescetarians. The term strict vegetarian may refer to a vegan diet. In fact. though in other cases it may simply mean a lacto-ovo-vegetarian diet. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. and pigs to provide food for their families. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. the food was pure and unprocessed. Somewhere along the way. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. many years ago.
Mad cow disease is a very real illness that causes dire circumstances even death.is often associated with higher risks of heart ailments. Studies were conducted. even before the animals are sent to a slaughterhouse. elevated blood pressure. but others have taken a different turn. and results were published that indicated some of these processing procedures weren't as safe as originally thought.for anyone! Many animals are also infected with diseases due to poor living conditions.the way animals are killed and the preservatives put into the meat . They are also often injected with artificial hormones to increase meat production.
. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Another good reason is that meat is expensive. These two instances . Once they are killed. They have decided that eating pure and natural foods instead of processed foods are the way to go. Meat .are reason enough for some people to give up meat. surveys were taken. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. people just accepted the fact that processed foods were a way of life. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.Initially. and other diseases. Some of us still don't have much concern over our processed foods.especially red meat . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Let's look at some common reasons people give for eating meatless meals. It's true that the way we process meats can begin in a not so pleasant way. This can't be healthy . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Plus. It is a lot cheaper to buy vegetarian foods instead of meat. Then concern began to arise as to how safe these foods really were. In fact.
and vitamins are all contained in our foods. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Protein. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. It's just a more productive and less invasive way to eat that gives way more benefits than not.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. are healthier. and enjoy very productive lives. and thus smaller medical bills. They include:
. A vegetarian diet is healthy because it is typically low in saturated and total fat. There are six food groups in the vegetarian diet. Their immune system is stronger. provide a wider range of nutrients. and imposes fewer burdens and impurities on the body. but keep us from getting sick. calcium. Medical studies have proven that a vegetarian diet is easier to digest. As a result. most people choose a vegetarian diet for health reasons. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Vegetarians have fewer physical complaints. and their physical appearance is better. their bodies are more refined. This is simply not true. Vegetarians are less susceptible to major diseases that afflict present-day society. Certain components of food help our bodies not only operate more efficiently. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. they live longer. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. fewer dental problems. make less frequent visits to a doctor. Whatever the reason. 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
Potatoes are a useful cereal alternative. Most foods contain a mixture of nutrients (there are a few exceptions. rye. textured vegetable protein. oats. veggie burgers. sunflower. Women need about 45g of protein a day (more if pregnant. sesame seeds. men need about 55g (more if very active). tempeh. fats (including oil). Protein is very important in the diet. maize (sweet corn). from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. barley. etc. proteins. rice. zinc. almonds.wheat (bread & pasta). supplies vitamins A. millet. We also need fiber and water.• Cereals/grains . • Grains/cereals: wheat (in bread. Evidence suggests that excess protein contributes to degenerative diseases. chick peas. Fish. D.tofu. walnuts. Nutrients are usually divided into five classes: carbohydrates. maize. it is worth remembering that everything you eat gives you a whole range of essential nutrients. lentils. • Vegetable oils and fats . vitamins and minerals. Carbohydrate. etc. potassium and phosphorous). Still. • Nuts & Seeds .almonds. soya milk. oats. hazelnuts. • Pulses . All are equally important to our well-being. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. pumpkin. sunflower seeds. beans. barley. lactating or very active). All these nutrients can be easily obtained by vegetarians from other sources. • Pulses: peas. Meat supplies protein. fat. tempeh. cashews. • Soya products: tofu. although they are needed in varying quantities. walnuts. in addition to the above. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. flour. and E. etc.kidney beans.margarine or butter. • Seeds: sesame. soya protein etc.
How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels.
. some B vitamins and minerals (mostly iron. linseeds. • Fruit & vegetables. rye. brazils. lentils. peanuts. rice. pasta etc). baked beans. pine kernels etc. and the mineral iodine. • Dairy products or Soya products .
Single plant foods do not contain all the essential amino acids we need in the right proportions. Adding dairy products or eggs also adds the missing amino acids. such as potatoes and parsnips. It is a normal part of the human way of eating. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. they have to be provided in the diet and so they are called essential amino acids. Contrary to previous
. Most of our carbohydrates are provided by plant food. Complex carbohydrates are found in cereals/grains (bread. Because of this. It is now known that the body has a pool of amino acids so that if one meal is deficient. as long as our diet is generally varied and well-balanced.g. The sugars or simple carbohydrates can be found in fruit. millet. Even those foods not considered high in protein are adding some amino acids to this pool. or rice and peas. but when we mix plant foods together. Refined sources of sugar are best avoided as they provide energy without any associated fiber. milk and ordinary table sugar. cheese. The unrefined carbohydrates. but eight cannot be made. Amino acids are the units from which proteins are made. it can be made up from the body's own stores. There are 20 different ones in all. rice. quiche. any deficiency in one is cancelled out by any excess in the other. A few examples are beans on toast. pasta. e. We can make many of them in our bodies by converting other amino acids. we don't have to worry about complementing amino acids all the time. There are three main types: simple sugars. muesli. vitamins or minerals and they are also the main cause of dental decay. This is not as alarming as it sounds. barley. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. macaroni cheese. porridge. whether we are meat-eaters or vegetarians. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity.• Dairy products: milk. buckwheat. We mix protein foods all the time. complex carbohydrates or starches and dietary fiber. oats. • Free range eggs. rye) and some root vegetables. Carbohydrates are the body's main source of energy. yoghurt (butter and cream are very poor sources of protein).
Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. pulses and green vegetables. fruit (fresh and dried) and vegetables. fats are made of smaller units. Fiber can be found in unrefined or wholegrain cereals. B6 (pyridoxine).belief a slimming diet should not be low in carbohydrates. This is no problem as they are widely found in plant foods. such as olive oil or peanut oil. are termed essential as they must be provided in the diet. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B3 (niacin). Like proteins.
. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. B2 (riboflavin).
Too much fat is bad for us. • B Vitamins: This group of vitamins includes B1 (thiamin). or in sufficient quantities. but a little is necessary to keep our tissues in good repair. for the manufacture of hormones and to act as a carrier for some vitamins. called fatty acids. Mono-unsaturated fats. linoleic and linolenic acids. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. like sunflower or safflower oil are unstable at high temperatures. Dietary fiber or non-starch polysaccharide (NSP). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. orange or yellow vegetables like carrots and tomatoes. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. folate. The one thing they have in common is that only small quantities are needed in the diet. It is added to most margarines. nuts & seeds. leafy green vegetables and fruits like apricots and peaches. are best used for frying as the poly-unsaturated fats. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. as it is now termed. B12 (cyanocobalmin). refers to the indigestible part of a carbohydrate food. In fact starchy foods are very filling relative to the number of calories that they contain. pantothenic acid and biotin. with the exception of palm oil and coconut oil. Two of these fatty acids.
The very young. dried fruits (especially apricots and figs). the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. molasses. Vitamin D helps calcium to be absorbed. tap water in hard water areas.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. leafy green vegetables. • Vitamin C: Fresh fruit. cheese. soya milks. • Vitamin K: Fresh vegetables. eggs.
. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. These sources are usually adequate for healthy adults. cheese and butter. dried fruits. Minerals perform a variety of jobs in the body. eggs. • Vitamin E: Vegetable oil. Found in leafy green vegetables. Found in dairy produce. whole meal bread. veggie burgers and some breakfast cereals. salad vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. cereals and bacterial synthesis in the intestine. It is also added to most margarine and is present in milk. wholegrain cereals. Vegetable sources of iron are not as easily absorbed as animal sources. but a good intake of vitamin C will enhance absorption. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. all leafy green vegetables and potatoes. Vitamin B12 is added to yeast extracts. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Iron: Needed for red blood cells. bread. lentils and pulses. nuts and seeds (especially sesame seeds).
about 99% is in the bones and teeth where it plays a structural role. This involves loss of calcium from the bones and reduced bone density. sesame and pumpkin seeds. but the quantity depends on how rich the soil is in iodine. The skeleton of a young adult male contains about 1. calcium deficiency may lead to osteomalacia (softening of bones). This usually occurs after 35-
CALCIUM Calcium is the most abundant mineral in the human body. Sea vegetables are a good source of iodine for vegans. Bone loss occurs with age in all individuals. Of the body's total calcium. increasing re-absorption of calcium by bones. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. There is continuous movement of calcium between the skeleton and blood and other parts of the body. • Iodine: Present in vegetables. This may be related to repeated pregnancy with lengthy breast feeding. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This is finely controlled by hormones. lentils and wholegrain cereals. Found in green vegetables. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting. This causes bones to be brittle and liable to fracture. The main function of calcium is structural. Dairy products also have plenty of iodine. Calcium can bind to a wide range of proteins altering their biological activity. muscle contraction and nerve impulse transmission. Osteoporosis can be due to calcium deficiency.• Zinc: Plays a major role in many enzyme reactions and the immune system. Calcium also plays a role in cell biology. In adults. Metabolites of Vitamin D are important in this. activating clotting factors.2 kg of calcium. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.
and oxalic acid. a component of dietary fiber. Calcium is lost in the feces. Postmenopausal women are particularly at risk from osteoporosis. Calcium is also lost during lactation in breast milk. sesame seeds). being underweight. urine and sweat. Calcium balance can be affected by a range of other factors.
. In severe cases muscle spasms may occur. brazil nuts. Vitamin D is essential for absorption of calcium from the gut. Meat is a very poor source of calcium. Saturated fats can also lessen calcium absorption. oestrogen. found in certain fruits and vegetables can also bind calcium. smoking and alcohol can all increase the risk. Uronic acid. In infants and children calcium is retained for new bone growth. This involves sensations of tingling and numbness and muscle twitches. This is due to reduced levels of the hormone. Adaptation to both high and low calcium intakes occur. This is called tetany. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women.40 years and involves the shrinking of the skeleton. A low level of calcium in the blood and tissues can cause hypocalcaemia. The risk of osteoporosis may be altered by factors other than diet. other research has found no difference between vegetarians and omnivores. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. and dried fruit are all good sources of calcium for vegetarians. Excess calcium in the blood can cause nausea. A number of substances can inhibit the absorption of calcium. diets habitually high in these acids are not thought to have a major effect on calcium absorption. This is thought to be due to animal protein increasing calcium loss from bones. whole cereals and raw vegetables is one of these. Hard water may also provide calcium. However. Phytic acid. found in bran. leafy green vegetables. vomiting and calcium deposition in the heart and kidneys. Bone loss is greatest in women following the menopause. This usually results from excessive doses of vitamin D and can be fatal in infants. Lack of exercise. nuts and seeds (almonds. tofu. However. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Reduced intake leads to increased efficiency of absorption. Calcium loss is roughly equal to dietary calcium in adults. Calcium is present in a wide range of foods. Calcium loss is reduced if dietary calcium is low. Most flour is fortified with calcium carbonate so cereals can also be a good source. Dairy products.
Fats consist of fatty acids and glycerol. Raised blood cholesterol is associated with an increased risk of heart disease. being made up of three fatty acid molecules to one glycerol molecule.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. Breast feeding women need extra calcium. Saturated fat raises the level of cholesterol in the blood. monounsaturated or polyunsaturated. Pregnant adolescents are an exception to this. The nature of fat depends on its constituent fatty acids. Fats can be classed as either saturated. monounsaturated or polyunsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk.
FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats and oils are essentially the same. Therefore. having particularly high calcium needs. These can be either saturated. There are about 16 different fatty acids commonly present in foods. This depends on the type of chemical bonds present in the fatty acid. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Foods rich in saturated fats are usually of animal origin. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. The building blocks of fats are called fatty acids.
. Nearly all the fats in our bodies and in foods are triglycerides. Vegetable fats are generally unsaturated. Fats tend to be solid at room temperature whilst oils are liquid. Cholesterol is present in animal foods but not plant foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. The term lipids include both fats and oils.
then it is unsaturated. Fats have a number of important functions in the body. fats act as carriers for fat-soluble vitamins A. However. converting double bonds to single bonds. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Butter. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Plant oils may be hardened by the addition of hydrogen atoms. E and K. Fats are also essential for the structure of cell membranes and are precursors of many hormones. rapeseed and soyabean oils. lard. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Cholesterol belongs to the sterol group of fats. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. If there is just one double bond then it is monounsaturated. fish oils are sometimes used therapeutically. suet and meat fat are saturated fats. though fish oils may also be high in polyunsaturated fatty acids. Unsaturated fats are liquid at room temperature. These must be present in the diet as the body is unable to make them itself. arachidonic acid is not an essential fatty acid as was once believed. Because of this conversion. These are linoleic acid and alinolenic acid. They are usually of plant origin. For this reason. As well as being a concentrated source of energy. The body can make its own cholesterol and so a dietary source is not required.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. This process is known as hydrogenation. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Saturated fats tend to be animal fats and are solid at room temperature. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Two fatty acids are termed essential fatty acids. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. If there is more than one then it is polyunsaturated. They are widely present in plant oils such as sunflower. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made.
. D. Hydrogenated vegetable oils are often present in margarine and other processed foods. It is present in all animal tissues but is absent from plants.
Blood cholesterol is more closely related to the amount of saturated fat in the diet. eggs and dairy products all contain saturated fats. Hydrogenation of margarine causes this to occur. Anti-oxidants such as vitamins A. Lard and suet are saturated fats. These are called the cis and trans forms. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Cholesterol may form plaques on artery walls if levels in the blood are too high. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Fresh fruit and vegetables are rich in these anti-oxidants. Because of this high blood cholesterol is linked with heart disease. A number of factors. Meat. These complex molecules are called lipoproteins.
. stress and environmental pollutants can increase the generation of free radicals in the body. HDL cholesterol may help protect against the risk of heart disease. It has been suggested that trans-fatty acids can increase the risk of heart disease. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Saturated fats are nearly always from animal foods. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. including alcohol. especially when exposed to heat or sunlight. Unsaturated fatty acids can exist in two different geometric forms. There are four main types of lipoprotein involved in cholesterol transport. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio.Cholesterol is transported in to various proteins. Polyunsaturated fats can also generate free radicals. Polyunsaturated fats are usually from plant sources. Cholesterol is present in all animal foods but not plant foods. It is the LDL cholesterol which has been linked to heart disease. saturated fat raising blood cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. Olive oil is a monounsaturated fat. This can lead to atherosclerosis. Unsaturated fatty acids exist naturally in the cis form. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. C and E offer protection against free radicals. Egg yolks and highfat dairy products are high in cholesterol.
The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Research has also shown iron deficiency to be associated with impaired brain function. Symptoms of anemia include tiredness. between 10-20% of child-bearing age women are said to be anemic. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.5 and 4. lack of stamina. Vegetarian diets tend to be lower in fat than omnivore diets. The body contains between 3. Dietary advice is to reduce this. However. Iron also plays an important role in the immune system. which acts as an oxygen store in muscle tissue. Iron deficiency can lead to anemia. It also plays a vital role in many metabolic reactions. A small amount is present as myoglobin. headaches.5g of iron. loss of appetite and pallor. In developed countries. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron deficiency is the most prevalent nutritional problem worldwide. The remainder is stored in the liver. breathlessness. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Advice to vegetarians is to keep fat intake to a minimum. transporting oxygen in the blood to all parts of the body. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. the red pigment in blood. 2/3 of which is present in hemoglobin. people with low iron levels having lowered resistance to infection. and iron deficiency in infants can result in impaired learning ability and behavioral problems. 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%. insomnia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. IRON Iron is an essential component of hemoglobin. and to use olive oil for cooking purposes.
. Special emphasis is placed on reducing the amount of saturated fat in the diet.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron is essential for the formation of hemoglobin. 1/3 suffering from severe deficiency and anemia. spleen and bone-marrow.
Dietary iron exists in two different forms. Foods rich in vitamin C include citrus fruits. There are about 20 different amino acids. 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. despite a high intake of fiber and phytate. Good sources of iron for vegetarians include wholegrain cereals and flours. whilst in plant foods iron is present as non-haem iron. the amino acids in one protein compensating for the deficiencies of another. Phytates. These are the essential amino acids. and fresh leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. as can tannin in tea. Non-haem iron is less easily absorbed by the body than is haem iron. Iron absorption can also be influenced by the amount of iron in the diet. Fiber may also inhibit absorption. amino acids and alcohol can also promote iron absorption. pulses such as lentils and kidney beans.
. Vitamin C greatly increases the absorption of non-haem iron. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Unlike animal proteins. green peppers. Haem iron only exists in animal tissues. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. blackstrap molasses. The absorption of iron is influenced by other constituents of a meal. Proteins are made up of smaller units called amino acids. However. leafy green vegetables. sugars. Citric acid. Excess dietary protein may lead to health problems. and some dried fruits. oxalates and phosphates present in plant foods can inhibit absorption. a varied vegetarian diet means a mixture of proteins are consumed. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. eight of which must be present in the diet. plant proteins may not contain all the essential amino acids in the necessary proportions. Lowered levels of iron in the diet result in improved absorption.
Muscle contraction. hydrogen. They play a crucial role in virtually all biological processes in the body. and the transmission of nerve impulses are all dependent on proteins. protein is used. the essential amino acids cannot be made and so they must be supplied in the diet. and rice). Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Different foods contain different proteins. soya milk and textured soya protein such as soya mince). However. threonine. tryptophan. cereals (wheat. Amino acids link together to form chains called peptides. immune protection. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. valine. Excess protein may also be converted to fat and stored. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. isoleucine. methionine. histidine is also considered to be an essential amino acid.Proteins are highly complex molecules comprised of linked amino acids. oxygen. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein.
. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. For children. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Most foods contain at least some protein. Many hormones are proteins. The eight essential amino acids required by humans are: leucine. Amino acids are simple compounds containing carbon. nitrogen and occasionally sulphur. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. cheese and yoghurt). free-range eggs and some dairy products (milk. Certain amino acids can be made by the human body. The amino acid that is in shortest supply is called the limiting amino acid. All enzymes are proteins and are vital for the body's metabolism. Protein can also provide a source of energy. pulses. oats. each with their own unique amino acid composition. Good sources of protein for vegetarians include nuts and seeds. and lysine. Proteins in skin and bone provide structural support. Proteins are essential for growth and repair. There are about 20 different amino acids commonly found in plant and animal proteins. soya products (tofu. phenylalanine. A typical protein may contain 500 or more amino acids.
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
. than protein from animal foods. Previously. which is regarded as the ideal. This is why plant proteins are sometimes referred to as low quality proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. milk and cheese tend to be of a higher protein quality than plant proteins. such as meat. Many plant proteins are low in one of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. cheese or peanut butter sandwich. pulses. it is not surprising that animal proteins. This does not mean that vegetarians or vegans go short on essential amino acids. it has been thought that protein complementing needed to occur within a single meal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. seeds. As such. grains tend to be short of lysine whilst pulses are short of methionine. Vegetarians and vegans eating a well-balanced diet based on grains. and in some cases better. For instance. such as a grain with a pulse. leads to a high quality protein which is just as good. This is known as protein complementing. muesli with milk (soya or cow's). Soya is a high quality protein on its own which can be regarded as equal to meat protein. Combining plant proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. and rice with peas or beans are all common examples of protein complementing. the amino acids in one protein can compensate for the one lacking in the other. However. The limiting amino acid tends to be different in different proteins. Beans on toast. This means when two different foods are combined.
the maintenance of the nervous system. involving the degeneration of nerve fibers and irreversible neurological damage. This is especially important in tissues where cells are dividing rapidly.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Many vegan foods are supplemented with B12.
. can also occur. B12 is necessary for the rapid synthesis of DNA during cell division. eggs and dairy products. Vitamin B12 is necessary for the synthesis of red blood cells. DNA production is disrupted and abnormal cells called megaloblasts occur. seaweeds. Deficiency can cause anemia. If B12 deficiency occurs. 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. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. they are typically lower in total intake of protein than non-vegetarian diets. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and growth and development in children. It is exclusively synthesized by bacteria and is found primarily in meat. and algae such as spirulina have all been suggested as containing significant B12. particularly the bone marrow tissues responsible for red blood cell formation. There has been considerable research into proposed plant sources of vitamin B12. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Vitamin B12 neuropathy. It contains cobalt. and so is also known as cobalamin. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Symptoms include excessive tiredness. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. This results in anemia. However. While vegetarian diets usually meet or exceed protein requirements. Because infants and children are growing they require more protein than adults (proportional to their body weight). Fermented soya products.
sore tongue and menstrual disorders. and nori. including tempeh. Spirulina. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. including vegans and some vegetarians. These cannot be utilized to satisfy dietary needs. miso. known as intrinsic factor. Vitamin B12 is excreted in the bile and is effectively reabsorbed. seaweeds and algae have all been proposed as possible sources of B12. dairy products and eggs. known as B12 analogues. Fermented soya products. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Assay methods used to detect B12 are unable to differentiate between B12
. it is thought that this is due to the presence of compounds structurally similar to B12. However. Anemia may also be due to folic acid deficiency. People on diets low in B12. Other symptoms can include a smooth. Total body store is 2-5mg in adults. have both appeared to contain significant amounts of B12 after analysis. The only reliable unfortified sources of vitamin B12 are meat. Vitamin B12 can be stored in small amounts by the body. found no significant B12. However. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. and poor resistance to infection. When deficiency occurs. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. an algae available as a dietary supplement in tablet form. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.breathlessness. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. This is known as enterohepatic circulation. Around 80% of this is stored in the liver. analysis of fermented soya products. folic acid also being necessary for DNA synthesis. a seaweed. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. pallor. shoyu and tamari. listlessness. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. may be obtaining more B12 from re-absorption than from dietary sources. B12 is also important in maintaining the nervous system. In comparison. There has been considerable research into possible plant food sources of B12.
and its analogues. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. B12 has very low toxicity and high intakes are not thought to be dangerous. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Zinc is vital for the healthy working of many of the body's
. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Boiling milk can also destroy much of the B12. and breakfast cereals. particularly in areas where hygiene standards may be low. Lactating women need extra B12 to ensure an adequate supply in breast milk. A slice of vegetarian cheddar cheese (40g) contains 0. A range of B12 fortified foods are available. However. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Human feces can contain significant B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. In the past.2 µg.7 µg. Pregnant women are not thought to require any extra B12. veggie burger mixes. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Vecon vegetable stock. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. as the B12 analogues can compete with B12 and inhibit metabolism. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Bacteria present in the large intestine are able to synthesize B12. It helps with the healing of wounds and is a vital component of many enzyme reactions.5 µg. These include yeast extracts. vegetable and sunflower margarines. textured vegetable protein. though little is known about this. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A boiled egg contains 0. B12 not being absorbed through the colon lining. the bacteria produce B12 too far down the intestine for absorption to occur. soya milks.
. wholegrain cereals. 30% in bone and about 5% in our skin. alcoholics and those suffering from trauma or post-surgery. Zinc has a range of functions. Our body contains about 2-3g of zinc. prostate problems. Particularly high concentrations are in the prostate gland and semen. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. diarrhea. It is thought that zinc supplementation can help skin conditions such as acne and eczema. particularly in association with protein foods. yeast. fatigue. Good sources for vegetarians include dairy products. Only 20% of the zinc present in the diet is actually absorbed by the body. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. nuts. beans and lentils. Zinc is found in all parts of our body. anorexia nervosa. and decreased growth rate and mental development in infants. inhibit zinc absorption. It is always better to seek the advice of an expert before dosing yourself with supplements. zinc is involved in the metabolism of proteins. The first signs of zinc deficiency are impairment of taste. lipids and energy. 60% is found in muscle. Dietary fiber and phytic acid. pulses and nuts. seeds and wholegrain cereals. Other symptoms of zinc deficiency can include hair loss. carbohydrates. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. The more sexually active a man the more zinc he will require. found in bran. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. delayed wound healing. As a component of many enzymes. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. 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. There are no specific storage sites known for zinc and so a regular supply in the diet is required. in the metabolism of the ovaries and testes. 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.systems. a poor immune response and skin problems. in insulin activity. and in liver function.
phosphates. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. A deficiency of zinc in the diet means zinc absorption is improved. semen and also menstruation. such as Iran and other Middle East countries. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but also some common sense. Too much zinc will interfere with the metabolism of other minerals in the body.g. particularly iron and copper. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. 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. sweat. Various chemicals added to many processed foods can also reduce zinc absorption e. Pregnant women do need extra zinc. skin.
GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. vomiting and fever.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. hair. Excess zinc is toxic. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.
. but it is thought that demands are met by increased absorption from the gut. but getting started with this new lifestyle takes not only dedication. A vegetarian diet makes you a healthier person. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding mothers need extra zinc in their diet. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. urine. You will have a larger chance of not succeeding if you do it this way initially. EDTA. Zinc is lost via the feces. Baking can destroy over half the phytic acid in whole meal bread. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands.
Whether you need simple step by step instructions or gourmet dishes to impress your friends. including meat alternatives like mince and sausages made from soya or Quorn(tm). but investing in a cook book is a great way to start. we'll give you some great veggie recipes. The important thing is to work out what will suit you and stick with it. Buy a vegetarian cookbook (or borrow one from your local library). Join The Vegetarian Society to make sure that you always have access to our expert advisors. If you've grown up eating meat. then poultry. Be prepared to take a little teasing or snide remarks.Some people start out by eliminating red meat first. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but you can learn to stay healthy by understanding what it is your body needs. Try something new. this can be difficult. Educate yourself by reading labels or making all your food yourself. remember to let them know in advance that you are vegetarian. Vegetarians are sometimes the brunt of jokes and prejudices . Others eat vegetarian food one day a week. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. We've given you most of what you need to know in the above chapters. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. there are literally hundreds of vegetarian cookbooks around. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. A little later in this book. but always be a learner when it comes to your body and what you put into it. tofu.usually from people who know very little about their own health and dietary needs. cous cous and all sorts of vegetables. then fish. then two or three days and eventually every day. pulses. Be careful about hidden non-veggie ingredients in foods. You'll have to change your habits. Don't go it alone. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. As you get more confident about vegetarian food. And. to avoid any embarrassment when friends are cooking for you.
. Don't be put off by a bit of teasing or ill-informed scare stories.
will be suitable for vegetarians
. many meat-flavored varieties are actually vegetarian) Yeast extract (e. free-range eggs. pumpkin. dairy products. That includes anything made with animal products or preservatives. Many of the basics . but you don't need to buy everything! In fact. Donate it to a church or local food pantry. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label.g. frozen chips etc . flour. 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. Don't throw that food away. 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. sunflower and many others) The list looks long. vegetable oil.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Most people keep a few stock items in their kitchen cupboard or freezer. 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.bread. Then you'll need to stock up on vegetarian friendly foods.
If not.com/theme/609/restaurants. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. you can break all the rules. scrambled eggs. feeds their ego and gets you an outstanding meal. call ahead and ask if they offer vegetarian entrees and if not.associatedcontent. Most often than not. If not. pasta sauces and soups are all suitable for vegetarians already. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. It shows their talent. Many of your favorite dishes. ratatouille. stir-fry and curries can be made with soya mince. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Or worse. pulses or just vegetables. baked beans. If you know you are going to be eating in restaurant X on Saturday. Most chefs in quality restaurants <http://www. Bean burgers. If you find yourself in that predicament. all have something vegetarian on the menu. Look at the soup bars also. Many have extensive. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. that fear keeps them from accepting dinner invitations from family and friends. or stick with more familiar tastes if you prefer. chili. well stocked salad bars. you will get a yes. Once you've broken out of the conventional meat-and-two-vegetable routine. many of the soups are bean based with no meat.html> are more than happy to whip something up. such as spaghetti bolognaise. jacket potatoes. If you are going to a quality restaurant or one that is locally owned. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.Eating vegetarian is a real culinary adventure. pizzas.
DINING OUT For many new or wannabe vegetarians. many cheeses and all sorts of ready meals. can something special be prepared.
. you will almost always be able to find a vegetarian friendly meal on the menu. veggie sausages. ask your server what is available. Most all of the better chain food restaurants have salad bars.
yogurt and fruit or a number of other meatless items off the menu. rice and noodles. dolma (stuffed grape leaves). Depending on the chain. If you thought you'd never dine again under the Golden Arches. a traditional. Tell your waiter that you don't eat meat. Indian restaurants are terrific for vegetarians. too. get their protein from rice and beans (just make sure that they use vegetable broth. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. or even a cheese-less pizza topped with vegetables. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Other ethnic options are excellent choices for vegetarians. you have a delightful adventure ahead of you . and not beef or chicken). If you're new to Indian cuisine. you were wrong. such as pasta fagioli. Hit a Greek restaurant and load up on hummus. you can have gazpacho (a cold vegetable
. or Mexican food.Italian restaurants are another great option for vegetarians. Order your salad with no meat and you're set to go. Chinese restaurants are great for vegetarians. which is loaded with vegetables. And if the gang heads out for pizza. Just take a moment to quiz your server about how the dishes are prepared . and they'll make sure your meal comes the way you want it. delightful little pastries stuffed with meat. spicy lentil dish.Even fast food restaurants are getting into the healthy trend. too. Pasta with meatless marinara sauce is a staple menu item. which are an excellent source of protein (and delicious). If you like Mexican fare. and samosas. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. as well.some dishes that sound vegetarian on the menu may contain meat or eggs. spanikopita (spinach pie) and salad made with a grain called tabouli. called ghee . Japanese. At the big chain restaurants like Olive Garden or the Spaghetti Factory. The Indian diet has a rich tradition of vegetarianism. although not all cities have them. be aware that many Indian dishes are prepared using clarified butter. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. though. offering delicious vegetable entrees. don't fret .just ask that your meal be prepared with vegetable oil instead. are just as tasty as the meat-loaded kind. you can add a baked potato.try dal. Most fast food chains now offer garden salads in a wide variety of different flavors. ovo lactos have lots of options. as it pasta primavera. Many Italian soups. Plain cheese pizza. especially the ovo lactos. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. baba ganoujh (a delicious eggplant spread).
If you're the host. The choices are more diverse than what you think. and you have the research to back it up.burritos. loved one that you are indeed paying attention to your health. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. chiles rellenos (green peppers stuffed with cheese. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. the breaded and fried) and bean-and-cheese versions of all the usual favorites . the family member or friend that just will not accept that you've gone meatless.can be problematic for people on special diets. tostadas and tacos. you really do have to stand firm. If all there is on the table that you can eat is bread and salad. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. if you're questioned. Don't be afraid to ask questions when you are dining out. you can make sure that you have a tempting variety of delicious foods. but often misguided. books and magazines so they can learn more. Here they are worrying about your health and you are worrying about hurting their feelings. Etiquette is. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Dinner parties . Offer to show them websites. you need to make the best of things. But what if you're the guest? Often. do so . remember that's it's just for one meal . smile and say that they're so delicious that you're happy to enjoy them.chat with your tablemates. enchiladas. Even if it's disappointing. enjoy the company and have a good time anyway!
.and. fundamentally. even if your hosts know that you're vegetarian. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. about behaving well under challenging circumstances. That you feel. Assure the well meaning.soup). This is one time. If you're not comfortable with taking a chance on the veggie burger. It's tough. simply order a salad or baked potato.both attending them and hosting them . that your diet is the perfect diet for you. In those cases. they may not know how to feed you.
Even under the worst circumstances there will be something for you to snack on. Part of being a terrific host is anticipating your guests' needs. but only do so if you won't be compromising your choices. most people won't notice how much you did. and leave some empty space so it looks like you ate something. You'll be surprised at what people have to say . and it's considered rude to draw all of the conversation to yourself in such a manner anyway. One sure way to make everyone happy is to serve a variety of different dishes buffet style. If you're comfortable handling meat products and are doing it for the courtesy of your guests. If someone asks. Hide the meat under some lettuce.how about offering the same courtesy to them? When you invite guests to dinner. don't make an issue of your diet.and it'll save you the effort of serving. Chances are good that people won't even notice that they are eating dishes that don't contain meat. do what children do . allowing guests to fill their plates only with what they want. ask them if they have special dietary needs. Whatever happens. It helps them to feel comfortable if they don't want to eat something . or didn't. or peanuts. but you won't be suffering from hunger pangs throughout the evening. you can make them feel extra welcome in your home. Think about how you'd like to be treated when you go to dinner at a friend's home . If you're headed to a big social event like a wedding or a family dinner. eat. When having people to your home for dinner.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. and you think there might be challenges finding something to eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.some are allergic to bell peppers. If the conversation is compelling. or dairy. It's a choice only you can make!
. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. You can choose to prepare a separate meal in your home for your meat eating guests. To be blunt. by all means do that. stick to your choices and prepare a vegetarian dinner. so you have more time to enjoy your guests.squish things around and mess up your plate. or your hostess sits a plate of animal food in front of you. tell them you're vegetarian and steer the conversation to something else. or if there's anything they absolutely hate. then eat a light meal before you leave the house.If there's absolutely nothing on the menu that you can eat. You should only serve meat if you genuinely feel comfortable doing so.
Out first food is our mothers' milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. the alternative to breast milk. if you're a vegetarian. as it can cause intestinal bleeding and lead to anemia. it's time to introduce your baby to solid foods. too . as yet unidentified.breast milk is a natural food for humans while cow's milk is not).
. This isn't necessarily true. substances in breast milk that make it superior to infant formula. and it's all we require or should eat for the first four to six months of life. scientists believe that there are other. pesticides or other contaminants that you would if you were eating meat. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. 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. Cow's milk should never be fed to babies under one year old. The timing varies from baby to baby .
THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Also. In addition to the sugars and other nutrients. But don't give regular soy milk to a baby less than a year old. is made as close as possible to that of mother's milk. and when she takes a quart or more of a formula per day and still acts hungry.you're not passing on any of the antibiotics. The good news is.soy is less likely to cause allergies than cow's-milk-based formulas. your breast milk is superior to that of meat-eating mothers . Should you decide not to breast feed. (And if you're a vegan and you breast feed. made just for us and full of all the nutrients we need. breast milk is the optimal food. At the four-to-six month mark. Infant formula. your child is still a vegan. it's time to transition to solid foods. Whether or not you breast feed is entirely your decision but. choose a soybased formula .So you've decided to become a vegetarian.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. for most babies. We all start out life as lacto vegetarians. as it's not designed to meet their nutritional needs.
bland flavor. as well as soy cheese and soy yogurt two servings per day. so that their systems can get used to the change in diet. begin to slowly introduce other foods. At seven to ten months. Vegetarian and vegan children are just like any other kids . Good choices are carrot sticks. Nut butters should not be fed until after 12 months. about a half-ounce per serving. and lightly blanched and cooled broccoli.rice cereal is best. Raw vegetables can be introduced then. Adapt the guidelines in the baby books to the vegetarian diet. sharp. you can start offering your child some vegetarian versions of classic kids' favorites. large. If you buy prepared foods. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. hot dogs and sandwich slices
. or any other nutritious liquid. so if your baby has sensitivity to a food you can easily identify it. which can be cooked until fairly soft and have a pleasant. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . starting with veggies that are easy to chew and unlikely to present a choking hazard. Start with cooked grains .they'll be a bit fussy sometimes. 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. lettuce and other leafy green vegetables.once your child is old enough to transition off formula. you can give him water. When giving babies "finger foods. buy ones that are free from added sugars. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. As you ease into the toddler/preschooler years (ages 1 to 4). Start with raw. start introducing high-protein legumes to the baby's diet. juice. preservatives and any other additives that your baby doesn't need." take care that the foods aren't too hard. regular soy milk.You'll want to introduce solid foods slowly. Slowly add tofu into their meals and snacks. regular soy milk or rice milk. As long as it's safe for the baby to chew. It's smart to introduce new foods one at a time. Follow the same feeding schedules and advice that you would for any other baby. an vegetables that adults eat are fine for a child. as almost every baby can digest it easily and unlikely to cause an allergic reaction. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. except for not feeding them meat. Most babies are very fond of lentils. or round. Once your baby eats cooked cereal.
He loves reality television. as time passes. you often find yourselves negotiating to find a middle ground that you can live with. Peanut and almond butters are excellent sources of calories for kids. but the other is neat. Very young children also need to eat more than three meals each day. One of you is messy. You choose someone to spend the rest of your life with and. 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 . One partner may be a social butterfly but
. 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 . All marriages are about compromise. they sometimes don't get all the calories they require.add avocado. and since small children have equally small stomachs. filling plant foods. and weighed slightly less than children raised on an omnivorous diet. she adores opera. too. So be generous with the snacks featuring grains. when they were actually taller than average.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. fruits and vegetables to add lots of necessary nutrients to their diet. which is calorie-dense and full of good fats.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. to sandwiches. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. cookies and other baked goods Vegetarian diets feature a lot of bulky.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. they caught up by age 10. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .
Try to respect their decision. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. If your partner eats meat. you may be turning them off entirely. • Try to get your partner to compromise on certain foods. the subject will come up naturally .
. so that you can enjoy a fine meal together. doing laundry. on convenience or on habit. • Acknowledge that your spouse's diet isn't meant to hurt you. • Don't talk endlessly about your diet. If your partner is interested. Try to keep in mind that your choice to become vegetarian was a personal one. See if you can get them to eat soy hot dogs. but still disagree on how to eat. It's understandable. • Try to find restaurants where you can eat together. and the day-to-day struggle of paying bills. If you judge your spouse harshly for not joining you in your vegetarian journey. when you're single and dating. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. You and your spouse may agree on a lot of things. There are probably far more of those than there are issues on which you don't see eye-to-eye. Choose venues that offer both meat dishes and vegetarian options. Cook a variety of tasty." particularly if they're simply eating the same diet as most of the other people they see every day. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. to believe that your ideal partner will share all of your values. Buy a few cookbooks and try new recipes to keep things interesting.the other's happy to stay home every night with a good book. But that's unrealistic .but don't lecture. You can't control what your spouse eats . As the popularity of vegetarianism increases. No one likes to be told that they're "bad. too. it isn't a choice designed to make your life unhappy or more complicated. Married couples figure out how to adapt to such differences. appealing meals so that your partner can see that the diet isn't boring. veggie burgers and non-dairy cheese at home. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. The key to making it work is acceptance of each other's choices. and it has to be for them.but you can control how you behave towards them. whether it is based on ethical principles.no two individuals are exactly alike. • Play an active role in shopping and preparing meals. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Never attack your spouse's point of view. • Be a positive role model. closing the door to them making that step themselves in the future. especially in public. getting to work and raising children can sometimes make even the smallest difference seem enormous.
Even if they're supportive of your decision.and if they're not supportive. so only you can figure out the answers to these questions.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 . accept that your spouse may eat meat sometimes when they're not with you. One thing is certain. you may find them ridiculing your food choices or even actively trying to sabotage you. You may have to ask the others in your home to cook meat outside on a grill. this is a huge issue. that's great . your parents. there will still be people who think that your new lifestyle is a weird one. Again. Negotiate a menu plan that's acceptable to both of you. it's more than likely that you're the only person in your household going meatless. asking that it's wrapped in such a way that you don't have to look at it. however . If they want to change. and nagging doesn't help. If you can't stand to have meat around you at all. your children or roommates.
. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you can't control what they eat. any more than it's theirs to turn you back into a meat-eater.• If you've agreed not to eat meat at home.
DEFENDING YOUR CHOICE Being new to vegetarianism.
Eating together is one of the great pleasures of any relationship. 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 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. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Whether you live with a partner. Although vegetarians aren't looked down upon today as much as in the past.and not turning them off by lecturing them! Only you know the dynamic in your home. and dedicate a special section of the refrigerator to meat storage. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .
Becoming a vegetarian is an exciting change in your life. Here are some great recipes for you to try.) 5. 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. If your partner has decided to go vegetarian and you don't embrace that choice. Try to see the positive side of your partner's diet. You don't need to be an expert. that all meals served by the Israeli military are kosher. Consider.
VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". It all comes down to what your needs are. even though many Israeli soldiers do not normally keep the kosher laws. and prepare your own entrée on the other nights. The vegetarian lifestyle will be most difficult for the non-vegetarian. A little compromise and understanding can go a long way.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. and the compromises you and your family are willing to make. and that you can share together. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try out a few of these yummy recipes. Learning how to cook without meat can be a daunting task. 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. while your spouse would be doing so if she/he ate meat. 3. you may simply want to negotiate who cooks what. 2. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Try to find some good vegetarian recipes that you find convenient and enjoyable. here are some helpful tips to allow you to deal with your partner's choice: 1. (Vegetarian food is also available for Israeli vegetarian soldiers. but it doesn't have to be.
. so that nobody's beliefs will be violated.If your feelings aren't that strong. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. for example. 4. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. When family and friends begin to question your new meatless diet.
Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Once cooled. Bake for 20 minutes. and roll up. coarsely chopped. and 1/2 cilantro.5 ounce) can pinto beans. and place in an oiled baking dish. Bake in the preheated oven for 20 to 25 minutes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano
. In a bowl. puree with half of the cilantro until smooth. boil tomatillos and chopped onion in water to cover for 10 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and ketchup. Fill tortillas with potato mixture. toss diced potatoes together with cumin. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. Mix potatoes together with pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. or until tender. or until hot and bubbly. and spread remaining cheese over sauce. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). 1/2 cheese. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. Fry tortillas individually in a small amount of hot oil until soft. salt. chili powder. Meanwhile. husks removed • 1 large onion. chopped • 1 bunch fresh cilantro. Spoon tomatillo sauce over enchiladas.
heat skillet over medium-high heat. 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. finely chopped • 1 egg. carrots. and simmer for 20 minutes. and chili powder. combine the potato mixture. The starch from the potatoes will settle into the bottom of the bowl . lightly beaten • 6 tablespoons salsa. Cook until vegetables are tender. and corn. Stir in mushrooms. about 6 minutes. turning once. and reduce heat to medium. For each pancake. Cover. press together about 2 tablespoons of the potato mixture with your hands. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. until brown on both sides. coarsely shredded 4 green onions. green onions. salt and pepper. rinsed and drained • 1 cup cooked brown rice • 1 small onion. egg. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. stirring occasionally. Stir in green pepper.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Stir in tomatoes. Bring to a boil. mix the potatoes and onions. In a large bowl. and squeeze out the excess liquid into another bowl. oregano. peeled and coarsely shredded 1 medium onion. kidney beans. and cook 4 minutes. Cook for about 8 minutes. Season with cumin. and reserved potato starch. and garlic until tender. Potato Pancakes 4 medium baking potatoes. Sauté onions. and basil. celery. place on skillet and flatten with a heat-proof spatula. chopped 1 egg. red pepper. Wrap the mixture in cheese cloth or paper towels. split
. Serve hot.pour off the water and save the remaining potato starch.
and separate into 4 rectangles. from the heat for 4-5 minutes or until cheese is bubbly. Pinch together perforations to seal. Bake in the preheated oven 10 to 12 minutes. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. Tomato Cheese Melt • 1 onion bagel or English muffin. mix well. Broil 6 in. Place 2 slices mozzarella on each rectangle. Place 2 rectangles on a 9x13 inch baking sheet. Flatten to 1/2-in. Top with a tomato slice. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda
. thickness. or until golden brown. Press the edges firmly with a fork to seal. Sprinkle each with 1/4 teaspoon oregano. Top each with 2 teaspoons tomato paste. 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). Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Add the rice. onion. combine sour cream and remaining salsa. egg and 2 tablespoons salsa. burger. Moisten edges of rectangles with water. sprinkle half of the cheddar cheese and cayenne pepper. sour cream mixture and slice of cheese on bun. Unwind the roll dough. Cover each with remaining dough. In a small bowl. Cook over medium heat for 4-5 minutes on each side or until firm and browned.In a large bowl. Place a lettuce leaf. Sprinkle half of the Parmesan cheese over each tomato. mash beans with a fork.
stir. corn syrup and salt. Remove from oven and let cool completely before breaking into pieces. In a medium saucepan over medium heat. basil. butter. and saute onion until tender and lightly browned. Boil without stirring 4 minutes. mix onion. sliced • 1/4 pound zucchini. and continue baking 10 minutes. Stir in brown sugar. Monterey Jack cheese. Pour in a thin stream over popcorn. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil
. zucchini. Uncover. and bay leaf. Heat oil in a medium saucepan over medium heat. Stir heavy cream. garbanzo beans with liquid. Place popcorn in a very large bowl. and Romano cheese into the vegetable mixture.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and continue baking 30 minutes. and bake in the preheated oven 30 minutes. chopped • 1 (8 ounce) can garbanzo beans. until cheeses are melted and bubbly. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. melt butter. stirring constantly. wine. Remove from heat and stir in soda and vanilla. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Cover. garlic. Bring to a boil. for 1 hour. chopped • 3/4 cup dry white wine • 3 tablespoons butter. stirring every 15 minutes. In a medium baking dish. Place in two large shallow baking dishes and bake in preheated oven. stirring to coat. tomatoes with liquid.
Add dried mushrooms along with the water they soaked in. Using a extra-large stock pot sauté onions. mashed • 3/4 cup white sugar • 1 egg. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour
. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. garlic and shallots in olive oil and set on low. season with salt and serve. 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. Stir in capers and parsley. cayenne. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. vegetable base.• 3 pounds thinly sliced shallots • 3 small red onions. chopped • 3 cloves garlic. salt. It works well when using a 3 millimeter slicing disk. pepper. thyme and sliced artichokes and cook for 25 minutes. lightly beaten • 1/3 cup butter. sliced • 3 pounds carrots. Cook for 15 minutes. Stir in water. Stir in vinegar and cook for approximately 3 minutes. softened in water • 3 pounds fresh mushrooms. Let cook for 15 minutes. nutmeg. Sprinkle flour over onions and cook for 1 minute. in order for vinegar to evaporate.
In a small bowl. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Spoon batter into prepared muffin cups. softened • • 1 (3 ounce) package cream cheese. 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. sugar. baking powder and salt. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Roll up dough and cut into 12 rolls. mix together brown sugar. In another bowl. or line with muffin papers. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Sprinkle topping over muffins. Stir the banana mixture into the flour mixture just until moistened. press Start. room temperature • 1/3 cup margarine. Lightly grease 10 muffin cups. softened • 1/4 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Place rolls in a lightly greased 9x13 inch baking pan. Cover and let rise until nearly
. until a toothpick inserted into center of a muffin comes out clean. combine brown sugar and cinnamon. baking soda. In a large bowl. Select dough cycle. mix together 1 1/2 cups flour. egg and melted butter. Bake in preheated oven for 18 to 20 minutes. Roll dough into a 16x21 inch rectangle. In a small bowl. cover and let rest for 10 minutes. 2 tablespoons flour and cinnamon. After the dough has doubled in size turn it out onto a lightly floured surface. beat together bananas.
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.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots
. move them to the sides of the pan and form an empty circle in the middle for your tofu. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Heat on Med until thick and bubbly. crumbled tofu (don't use silken. use extra firm). Spread frosting on warm rolls before serving. Bake rolls in preheated oven until golden brown.com/products/censura. When it looks like you could eat it. Set aside. When it starts to get golden. mix in the peppers and onion and keep frying. Add water and mix thoroughly. Add more oil to the middle of the pan. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. about 30 minutes. Stir Fry: Sauté onion and green pepper in oil.doubled. Sauté this for another couple of minutes. 1/4 cup butter. While rolls are baking. Meanwhile. Remove from heat and add mustard and margarine. beat together cream cheese. then add your drained. When they are good and soft. vanilla extract and salt. confectioners' sugar. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. preheat oven to 400 degrees F (200 degrees C). about 15 minutes. You can add some turmeric for color if you like.
cumin. black). You can add dairy free milk and use veggie bouillon cubes. Remove from heat and add mustard and margarine. Roll and push to one
. then add spinach on top. or whatever you like. 1/2 cup salsa (optional) In medium-large saucepan. Meanwhile. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. add spices. Set aside 1/2 cup of cheese sauce in separate container.A variety of veggies such as green beans. zucchini. layer 1/2 cheese on bottom of lower crust. Place a tortilla in pan and cover in enchilada sauce. and close it up as best as you can w/ the torn top shell. cook chopped veggies (NOT spinach. Spoon in veggies and sauce. Meanwhile. Bake at 400 for about 45 min. Cook in microwave or oven till about 3/4 cooked. olives. 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. till crust is brown and delicious cheese and juice oozes out. Add rest of cheese on top of that. salt and garlic powder. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. chopped 1 can olives. just keep it till later). drained 2 medium onions. Add cooked veggies and coat them w/sauce. pinto. or just about anything. Add slowly either cornstarch or flour till slightly thickened. Mix it up. beans. tarragon. Add onion. chopped 1/4 cup chopped cilantro. cilantro and salsa to sauce. nutritional yeast. To make sauce. and lower heat. Heat on medium heat until bubbling and thick. Spoon in filling. Thaw pie shell and take 1/2 out of the tin. Add water and mix thoroughly. heat broth in large kettle. mushrooms. combine flour.
cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. vegan cream cheese. sliced
. Remove from heat.. keep warm. spread carrot mixture over top..end of pan. vegan cream cheese 2 Tbsp. repeat process until all noodles are used up. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. set aside. Usually lasagna takes about 45 minutes to cook thoroughly. simmer uncovered for 5 min. place over medium-high heat until hot. use your own judgment. Add carrots and veggie broth. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Add parsley and garlic. Place 3 lasagna noodles in bottom of 11x7 baking dish.. top with spaghetti sauce. at 375 degrees. Add olive oil to a large skillet. nutritional yeast at this step. and lemon juice. stir well. Add herbed tofu. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. herbed tofu 8 oz. Bake at 350 until brown. Continue until all tortillas filled. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Uncover and bake an additional 20-30 min. Stir in nutmeg (possibly you could add some about 1/4 C. just to make it a little bit more cheesy!). 30-45 minutes. 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. until it is thoroughly heated. Cover and bake 15 min. sauté for 1 minute..
Remove from heat and stir in basil. preferably organic • 1 to 2 fresh jalapeño peppers. or until the top is golden brown and bubbly. about 20 minutes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies
. or black beans. salt and sugar. Pour the mixture into a lightly oiled. 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. and add tomatoes. Stir together thoroughly.
TORTILLA CASSEROLE One 16-ounce can pinto. water. Just as the garlic begins to turn brown. wine. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Reduce heat to low and simmer. 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. 1 1/2-quart baking casserole. Allow pan to cool. Bake for 35 minutes. In a mixing bowl. combine the onion with the rice and all the remaining ingredients. Add the onion and sauté over low heat until lightly browned. seeded and minced. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. remove pan from heat. Heat the oil in a small skillet. pink. covered. Cook over medium-high heat and bring to a boil.• 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. be careful not to burn.
etc. spelt. Add the noodles and cook until just tender. Repeat the layers. then cut into squares to serve.2 cups frozen corn kernels. Let stand for a minute or two. half of the bean mixture. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. then remove from the heat. and then add the baked tofu and
. drain them. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Simmer gently until the sauce has thickened. cheddar. Bake the casserole for 12 to 15 minutes. Bring water to a boil in a large pot. Add the celery dice and sauté over medium heat for 3 to 4 minutes. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping
Preheat the oven to 350 degrees. thawed 2 scallions. according to package directions. Mix thoroughly. Lightly oil a wide. overlapping one another. stirring constantly. or until the cheese is bubbly. In the meantime. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. and then return them to the pot. heat the margarine or oil in a medium-sized saucepan. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Slowly pour into the saucepan. Pass around salsa to top each serving
MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. half of the cheese.) • 1 tablespoon light olive oil • 3 medium celery stalks. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Combine the first 7 ingredients in a mixing bowl. finely diced • 2 to 3 scallions. When the noodles are done. 2-quart casserole dish and layer as follows: 4 tortillas. Add the mushrooms and continue to sauté until the mushrooms are wilted.
Allow to cool for 5 minutes. warm the refried beans in a saucepan with a little water to loosen. diced and sprinkled with vinaigrette
. Bake for 30 to 35 minutes. black or green • Fresh mozzarella balls or very fresh tofu.
TORTILLA FIESTA • Flour tortillas. burrito. large shallow casserole dish. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. or until the top is golden brown and beginning to get crusty. 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.
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.or soft taco-size. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. warmed or taco shells.
Cook some quick brown rice according to package directions. drained • Cured olives. Top generously with wheat germ. Place everything on the table. soy yogurt. cooked with a vegetable bouillon cube.scallions and season to taste with salt and pepper. and then cut into squares to serve. Transfer the mixture to an oiled.
MUSHROOM-STUFFED POTATOES. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. Pass around the Parmesan cheese for topping the pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Warm up as needed. When cool enough to handle. Add the remaining ingredients and stir well to combine. prepare a platter or two of antipasto and slice the bread. • 4 large baking potatoes • 1/4 cup organic dairy. While bringing a large pot of water to a boil and cooking the pasta. Stir in the pasta sauce (and if you've used dry pasta. or rice cream cheese
. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. thinly sliced • 1/2 cup finely crumbled feta cheese
Bake or microwave the potatoes until done but still firm. the diced tomatoes).
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. drain it and return it to the pot. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stuff the mixture back into the potato shells. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. green part only. leaving a sturdy shell. cut each in half lengthwise. soy. Scoop out the inside of each potato half. When the pasta is done.
BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Heat as needed in the microwave or in a preheated 400-degree oven. Scoop out the inside of each potato half. When cool enough to handle. about 1/4 inch thick all around. leaving a sturdy shell. Add the remaining ingredients and stir well to combine.• 1 tablespoon light olive oil • 1 large onion. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. Add the onion and sauté over medium heat until golden.
BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar
. cover. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. soy milk. and cook until they are done to your liking. and serve. Stir in the cream cheese. Stuff the mixture back into the potato shells. about 1/4 inch thick all around. stirring occasionally. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. sliced • Salt and freshly ground pepper to taste
Bake or microwave the potatoes until done but still firm. or rice milk • 2 cups finely chopped broccoli florets. and serve. When cool enough to handle. with the mashed potato in the mixing bowl. Stuff the mixture back into the potato shells. liquid and all. Heat the oil in a medium skillet. chopped • 8 ounces white or cremini mushrooms. Season with salt and pepper and stir well to combine. Combine the mushroom mixture. leaving a sturdy shell. cut each in half lengthwise. Scoop out the inside of each potato half. 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. cut each in half lengthwise.
thinly sliced Preheat the oven to 350 degrees. or a combination) Preheat broiler (unless using a toaster oven). Combine the first 4 ingredients in a mixing bowl and stir together. Just before serving. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips.
CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk
. Remove from the broiler and transfer to a serving container. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. cover the top of the pie with thin banana slices arranged in concentric. Broil until the mushrooms begin turning dark and are touched by charred spots. Allow to cool completely. then refrigerate for at least an hour. preferably two. Puree the tofu in a food processor or blender until completely smooth. baby bella. until the chocolate chips have melted. Cook over medium-low heat.• 1 tablespoon honey. Broil in the oven or a toaster oven for 4 minutes. Transfer to a small saucepan and add the chocolate chips. stirring often. any variety (portabello. then cut into wedges to serve. cremini. maple syrup. Combine the mushrooms with the teriyaki mixture and stir together. slightly overlapping circles. Arrange in a shallow foil-lined pan and pour any excess marinade over them. shiitake. or brown rice syrup • 16 ounces fresh organic mushrooms. Wipe the mushrooms clean. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). If using shiitakes.
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or until the top of the pudding feels fairly firm to the touch. Stir in the maple syrup. remove and discard the stems. about 4 to 5 minutes. and stir. oyster. or to taste • One 9-inch graham cracker crust • 2 medium bananas.
• 1/2 cup natural style peanut butter. Let stand for a minute or two. then use a whisk until the mixture is smooth. Bake for 25 to 30 minutes or until golden on top. Combine the applesauce. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Allow to cool to room temperature or just warm. rice milk. sugar. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. baking powder. preferably cane juice sweetened • 1/2 cup chopped walnuts.
. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Pour into a lightly oiled 9-inch round or square cake pan. and peanut butter in another bowl and whisk together until smooth. then carefully remove with a spatula to plates to cool. Bake for 10 to 12 minutes. optional Preheat the oven to 350 degrees. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. and a knife inserted into the center comes out with chocolate. Make a well in the center of the dry ingredients and add the applesauce and oil. and salt in a mixing bowl 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. but no batter. Stir in the chocolate chips and optional peanuts. then cut into squares or wedges to serve. Stir together until the wet and dry ingredients are completely mixed. Combine the flour. or until the bottoms are just lightly browned. Stir in the chocolate chips and optional walnuts.
Pour the filling into the crust.
. Stir the sliced asparagus. Remove the tart from the oven. then stir in the cheese. combine the flour and salt. and salt and pepper into the egg mixture. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. mushrooms. Filling: In a medium-sized bowl. Slice six of the asparagus stalks. oregano and thyme. and cool to lukewarm before removing the bottom. Cut in the butter and shortening. or to taste Crust: In a medium sized bowl. Prick it all over with a fork. adding an additional tablespoon of water only if necessary. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and add the water. the more water you use. mixing quickly and lightly with a pastry knife. a mixer or your fingers until the mixture is crumbly. 12 servings. beat together the eggs and milk. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. on the diagonal. and let cool. Yield 1 tart. egg yolk and vinegar. Remove it from the oven. Bake the tart in a preheated 350°F oven for about 30 minutes. into 3/4-inch pieces. Mix until the dough just holds together. or until it's set. the tougher your crust will be. Make a well in the center of the pastry.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Bake it in a preheated 350°F oven for 10 minutes.
can Italian peeled tomatoes • 1 tsp. Fry each piece in oil until brown
. eggplant. package of frozen ravioli • 8 oz. Bring to a boil. 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. hot and golden. salt • 13 oz. Serve with a crisp salad. In a large saucepan over a medium heat stir place in the olive oil. pepper and garlic together. sugar • 1/2 tsp. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. parsley. 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. Add the tomatoes. until tender.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. 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. celery carrot and onion. In a baking pan place in some of the tomato sauce to cover the bottom. Slightly undercook them. The cheese should be bubbly. Place the cooked ravioli in the pan and top with the rest of the sauce. whole mozzarella cheese-2 cups shredded. Place tomatoes in a blender and puree. Cover and cook for 10 minutes. cheese. Chop eggplant.
. minced • 1 Plum tomatoes. stirring occasionally to keep vegetables from sticking. Spoon sauce over pasta and top with parmesan
Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. until softened. Add tomatoes. heat olive oil over medium heat. coarsely chopped.5 ounces each) diced tomatoes • 3 to 4 small zucchini. or 2 cans (14. mix well. and herbs. about 2 min. Cover and cook for 10 minutes. Add peppers. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. crushed and minced • 1 large onion. stir to combine. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add 3/4 cup of the cream and boil until slightly thickened. about 6 to 7 minutes. or until eggplant is tender but not too soft. coarsely chopped • 4 large tomatoes. Add garlic and onions and cook. shallots and tomatoes to pan and cook until reduced to 1/2 cup. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. quartered and thinly sliced • 1 small eggplant. Add eggplant. stirring often. 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. After you layer them coat them with sauce and sprinkle with mozzarella (lots). about 8-10 min. cubed • 2 green bell peppers. Keep going till run out. stir until coated with oil. zucchini. Cover and cook over low heat about 15 minutes. Take remaining 1/4 cup cream and toss with pasta.on both sides. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots.
Let it cool. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. frozen chopped spinach 1/2 lb. pepper 2 tsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Season the tomatoes for taste (salt. 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. pkg. flour 1/2 tsp salt 1/2 tsp. pepper. Bake for 25 minutes at 350 degrees
Spinach Pie 1 10 0z. etc. crumbles 1 pt. Let it cool down. Bake tomatoes for 45 minutes until wrinkled & shrunken. Feta Cheese. Boil pasta until al dente. 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.Rigatoni With Tomatoes. Mozzarella.
. butter Preheat oven to 350 degrees. Cut each tomato in fours. cottage cheese 4 eggs 6 tbsp.) Place tomatoes on baking tray.
about 10-15 minutes. Bake an additional 5-8 min or until cheese is melted. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Uncover. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Then combine the two mixtures into one bowl and stir well. Pour remaining sauce over manicotti. Place filled manicotti over sauce. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Fill each manicotti with mixture. Thread onto metal or soaked bamboo skewers. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Meanwhile. Drain. Let sit for one half hour. Grill or broil until colour shows on vegetables. flour and eggs. the pie is ready.) • 2 tsp garlic. stick a knife or toothpick into the center of the pie. To tell if it is done. etc. pepper. sprinkle evenly with cheese. If it comes out clean. Bake the pie for one hour. Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. heat oven to 400. In medium bowl combine all filling ingredients and mix well. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.In another bowl mix together salt. Let the pie cool for a few minutes. marjoram. Serve with Italian bread or garlic bread sticks
. rinse with cold water and let drain.
grated • 1/4 C onion. peeled & grated • 1 medium carrot. vegetable stock. mustard. until vegetables are crisp-tender. stirring frequently. Continue cooking. lightly coated with non-stick cooking spray. chopped • 8 oz. combine ingredients. and mushrooms. Fry 2-3 minutes on each side or until golden brown. thin strips
. shiitake mushroom caps thinly sliced • 1 med. cook onion and garlic in oil for 3 minutes. bok choy. bell pepper. Pour about 1/2 cup batter on hot griddle. Serve over rice. about 5 minutes. mix well. Add soy sauce. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. red bell pepper cut in short.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. celery. or until they begin to soften. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. water chestnuts. water chestnuts. chopped • 1 red bell pepper. sliced diagonally • 2 c baby bok choy. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.
Stir in the rice and stir-fry 1 minute. Add ginger and garlic. bell pepper and bok choy. in 1/2" cubes 1 red bell pepper. Transfer the eggs from the skillet to a small bowl and break them into small curds. Stir until the eggs are firm but moist. cook 1 minute. 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 the carrots. Add sesame oil. Place a wok over medium-high heat. Mix to blend well and set aside. tossing well. Sprinkle with peanutes or cashews. if desired. stirring frequently. simmer until vegetables are crisp-tender. cook 30 seconds. cook 3 minutes. When it begins to smoke. Add tamari or soy sauce. Stir briefly. add to skillet with vegetables. stirring occasionally. celery. Serve hot. stirring occasionally. lightly beaten 1 carrot. Add broth and sugar snap peas. Drain again and reserve. about 5 minutes. Drain noodles. heat oil in large deep skillet or wok over medium heat. Pour in the sauce and cook until the rice is heated through. Set aside. red pepper. 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. Add mushrooms. add the remaining 1/4 cup of peanut oil and the garlic. and vinegar. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Bring 1 quart of water to a boil in a small saucepan.
. Meanwhile. When it begins to smoke.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Stir-fry 1 minute. Place a small skillet over medium heat. and peas. Drain and rinse in cold water. 3 to 5 minutes. Add the carrot and boil 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs.
Spray square baking dish. with nonstick cooking spray. press in bottom of baking dish. spoon over rice mixture. After the potatoes are tender. mix the oil. egg product.Potato Salad • 2 lbs med. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Mix beans and remaining 1 cup picante sauce. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese
. 6 servings Spinach Stuffed Tomatoes 10 oz. This dish will keep well in the fridge for up to a week. cook the potatoes in boiling water until tender. Let stand 5 minutes before serving. let the salad stand for at least thirty minutes before serving. leaving the skins on. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. and rosemary. Next. Mix rice. drain them and move the potatoes to a mixing bowl. drained 1/4 tsp chili powder Heat oven to 350 degrees. Do not overcook! While the potatoes are being cooked. pkg. seeded • 1/2 c chopped green onions • 1/2 c black olives. They are done when you can easily stick them with a fork. After all of the ingredients have been thoroughly (yet gently!) mixed. Sprinkle with remaining 1/2 cup cheese and the chili powder. 8x8x2 inches. crumbled feta cheese • 1 sweet red bell pepper. vinegar. 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. oregano. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 1/2 cup of the picante sauce and 1/2 cup of the cheese.
Asian pears. onion. Chop pulp finely and add to spinach. Serve salad in a large bowl. carrot. Asian Slaw • 1 head of Napa 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. parmesan. Sprinkle with remaining mozzarella and parsley. cilantro and sesame seeds in a large bowl. garnish with chopped green onion and toasted sesame seeds. honey. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Toss the cabbage mixture with the vinaigrette. Let stand 5 minutes. In another large bowl mix cabbage. Let stand for 20 minutes. Put in large bowl.
Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese
. Discard seeds. Invert tomatoes shells on paper towels to drain. Slice and hollow out centers of tomatoes. shredded • 2 Asian pears. soy sauce. green onion and red pepper. Preheat oven to 350 degrees. Spoon evenly into tomato shells. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. This salad goes well with grilled meats and fish. Add 1/2 cup mozzarella cheese. sugar.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. drain well and squeeze dry. salt & pepper to spinach mixture and blend well.
heavy cream. Pour into greased 9x13" pan. Add chopped white part of green onion.
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. prepared according to package directions Melt butter over high heat until bubbly. garlic. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. salt. Rapidly add vodka. Cook on low heat for 30 minutes.
. Prepare pasta (shell or tube pasta suggested). then add 1 cup of heavy cream and simmer for one minute. Add parmesan cheese at the end of cook time. (The alcohol burns off but makes tomatoes "come alive". Simmer for 2 minutes. Set off burner and allow cheese to melt into soup. and pepper. Add red pepper flakes.
Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes.
Bake at 350 for 1 hour. press into pie plate as crust.Mix completely with the sauce and serve immediately. white pepper • Dill weed to taste • 2 pkgs.
Vermont Cheddar Pie • 2-3 cups diced. chopped • 1 tsp. Sprinkle with seasoned salt and garlic powder. cream cheese • Chopped fresh chives or edible flowers for garnish.
Zucchini Soup • 4 medium zucchini. 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. pour carefully over cheeses. salt-free lemon/herb seasoning • 1/2 tsp. quartered and sliced • 2 cans of 15 oz. Garnish pie: make a small circle of 1/4 cup onions in center of pie. top with parmesan then cheddar cheeses. Carefully put a layer of spinach and crumbled feta cheese into the crust. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp.
. vegetable broth • 2 onions. Combine potatoes and 1/4 cup onions. sprinkle paprika in a larger circle around parsley flake circle. sprinkle parsley flakes in a larger circle around the onions. Combine eggs. milk. 8 oz.
add zucchini. pepper and dill weed to taste. chicken broth. Add all other ingredients.In a saucepan. except seasoning meat. Add to a large pot and cover beans with water until water is two inches above bean line. Blend the cream cheese in blender until smooth. Now add chopped green onions and additional season salt if desired. then cover and reduce to a low heat and simmer. Serve hot over warm. Add season salt and continue to simmer this combined mixture for another hour. or until beans are very soft and a red gravy is produced. 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. Then blend in zucchini mixture. onions. Garnish with chopped chives or fresh flowers. white rice. a portion at a time. Bring to a rolling boil. add remaining liquid. After beans have been cooking for approximately 2 hours.
Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). approximately 20 to 30 minutes. until smooth. Cook for approximately one more hour. Chill over night or until very cold.
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice
. Cook mixture until soft. chopped green onions and rice.
In other words. lightly oiled. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. as a result. Not only does exercise burn calories. one should eat less and exercise more. women require at least 1.
. it loses fat at a slower rate.• 2 tbsp powdered sugar
Mix all ingredients together very well. since weight lost through these practices is mostly water and lean muscle tissue. Athletes must consume a minimum number of calories from all the major food groups. This ensures an adequate consumption of necessary vitamins and minerals. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria. This is just a start for you. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. final mixture will be a little lumpy. Losing fat safely takes time and patience. Be creative and use your imagination.
There are many. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. it helps the body maintain its useful muscle mass. it tries to conserve its fat reserves by slowing down its metabolic rate and. There is no quick and easy way to improve body composition. with the calories distributed over all the daily meals including snacks. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians. This can negatively affect his physical fitness. not fat. We're willing to be that you won't even miss the meat!
Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Prepare a medium-hot skillet. Dieting alone can cause the body to believe it is being starved. In response.500.200 calories.
This section gives basic nutritional guidance for enhancing physical performance. most people would need to run or walk over 50 miles to burn one pound of fat. good health. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. will not make up for poor health and exercise habits. Exercise alone is not the best way to lose body fat. fat is seldom the only source of energy used during aerobic exercise. if any. In reality. walking. and jumping rope. Because there are 3. and rowing. cross-country skiing. burn little. walking. Instead. fat. and mental alertness. Diet In addition to exercise.Fat can only be burned during exercise if oxygen is used. stair climbing.500 calories in one pound of fat. swimming. A good diet alone. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. however. Anaerobic activities. is the best type of activity for burning fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. For an average-sized person. Aerobic exercise is best for burning fat. crosscountry skiing. bicycling. Good nutrition is not complicated for those who understand these dietary guidelines. Aerobic exercise. a mixture of both fats and carbohydrates is used. As a result. To be properly nourished. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. swimming. such as sprinting or lifting heavy weights. running or walking one mile burns about 100 calories.selecting a variety of foods from within
. exercise to music. examples include jogging. which uses lots of oxygen. Aerobic exercises include jogging. proper nutrition plays a major role in attaining and maintaining total fitness. he needs to run or walk 35 miles if pure fat were being burned. bicycling. athletes should regularly eat a wide variety of foods fro-m the major food groups. In addition. especially in large amounts. rowing.
The blood cholesterol level in most Americans is too high. balanced. and 15 if moderately active. they should eat three meals a day.1 calories per 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. Keeping a daily record of all foods eaten and physical activity done is also helpful. To estimate the number of calories you use in normal daily activity. A well balanced diet provides all the nutrients needed to keep one healthy.each group. that is. a 150-pound person would burn 5.1 calories/ minute) or about 305 calories/hour. Weight is maintained as long as the body is in energy balance. and durations. Even snacking between meals can contribute to good nutrition if the right foods are eaten.034 calories/minute/lb. CAD. or negative) can be determined. Good dietary habits help reduce the likelihood of developing CAD. as shown in Figure 6-4. as shown in Figure 6-3. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. especially saturated fats and cholesterol.85 calories/minute (150 lbs. 14 if somewhat active. Similarly. x 0.079 cal. the state of energy balance (positive. Thus./lb. You will need still more calories if you are more than moderately active. multiply your body weight by 13 if you are sedentary./min. x 0. = 11. 150-pound male will burn 11. For example. A high intake of fats. has been associated with high levels of blood cholesterol. The result is a rough estimate of the number of calories you need to maintain your present body weight. Another dietary guideline is to consume enough calories to meet one's energy needs. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.
. = 5. a person will burn 0. a person running at 6 miles per hour (MPH) will burn 0. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.034 calories per pound per minute. while participating in archery. when the number of calories used equals the number of calories consumed. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. By comparing caloric intake with caloric expenditure./lb. progressive disease. and a typical. intensities. a slow. results from the clogging of blood vessels in the heart./min. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.85) or about 710 calories in one hour.079 cal. Avoiding an excessive intake of fats is an important fundamental of nutrition.
vigorous activity can use up most of the carbohydrate stores in the exercised muscles. such as candy. The current national average is 38 percent. Very intense activities use more carbohydrates. age. At least 50 percent of the calories in the diet should come from carbohydrates. Carbohydrates are the primary fuel source for muscles during shortterm. up to 60 minutes before exercising. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Concerns for Optimal Physical Performance Carbohydrates. high-intensity activities. Individual caloric requirements vary. Sweat consists primarily of water with small quantities of minerals like sodium. pasta. It plays an important role in maintaining normal body temperature. it is important to eat foods every day that are rich in complex carbohydrates. rice. because they can lead to low blood sugar levels during exercise. whole wheat bread. Finally. Repetitive. The body uses fat to help provide energy for extended activities such as a one-hour run. As a result. plain water is the best drink to use to replace the fluid lost as sweat. high-intensity activities. sex. 'but as the duration increases. can result. the contribution from fat gradually increases. but to no more than 10 percent of our total calories. and possibly injury. in the form of glycogen (a complex sugar). the chief fuel burned is carbohydrates. are the primary fuel source for muscles during short-term. Because foods eaten one to three days before an activity provide part of the fuel for that activity. we should reduce our daily cholesterol intake to 300 milligrams or less. and training sport. depending on body size. Athletes
. We should increase our intake of polyunsaturated fat. Initially.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. especially when training in the heat. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. It is also important to avoid simple sugars. Athletes often fail to drink enough water. potatoes) are the best sources of energy for active athletes. In addition. Water is an essential nutrient that is critical to optimal physical performance. Foods rich in complex carbohydrates (for example. The evaporation of sweat helps cool the body during exercise. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Cool. water lost through sweating must be replaced or poor performance. Examples include weight training and the APFT sit-up and push-up events.
can lead to abdominal cramps. 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. drinks that exceed levels of 10 percent carbohydrate. Weight lifters.0 to 1. and after exercise to prevent dehydration and help enhance performance.8 grams per kilogram of body weight. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. one's need for protein might be somewhat higher (for example. 1. as do regular soda pops and most fruit juices. Although cholesterol has purposes and is important to overall health and body function. Protein is believed to contribute little.5 grams per kilogram of body weight per day). This can improve endurance. The primary functions of protein are to build and repair body tissue and to form enzymes. during. who have a high proportion of lean body mass. nausea. The recommended dietary allowance of protein for adults is 0. and diarrhea. Many people believe that body builders need large quantities of protein to promote better muscle growth. During prolonged periods of exercise (1.
LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. Cholesterol is a fatlike waxy substance and is produced by the liver.5+ hours) at intensities over 50 percent of heart rate reserve.
. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. 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. Therefore. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Sports drinks. it is necessary to first understand what cholesterol is. if any. On the other hand. are helpful under certain circumstances.should drink water before. During intense training. During periods of intense aerobic training. these drinks should be used with caution during intense endurance training and other similar activities. too much cholesterol in the body has damaging effects. to the total energy requirement of heavy resistance exercises.
there are several different body functions and several different substances that make up our understanding of "cholesterol.Cholesterol forms every cell within the body. alternative ways to manage your cholesterol without having to rely on medications. This is known as "good" cholesterol. vegetables. and grains you can maintain optimal health as they do not contain cholesterol. When you eat saturated foods such as dairy. it plays a life-giving role in many functions of the body.) HDL transports cholesterol from cells back to the liver. When cholesterol is at a good level it works to build and repair cells. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. On the other hand when you eat foods such as fruits." As with some fats. produces hormones such as estrogen and testosterone. This puts you at serious risk for disease such as heart and stroke. though. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. In fact. Lipoproteins equip the cholesterol to move around the body. which is another form of fat. cholesterol cannot be dissolved in the blood. As we progress with "30 days to lower cholesterol" you will learn healthy. This is done simply from reducing cholesterol by 1%. The two main types of lipoproteins are: High Density Lipoproteins (HDL. When the cholesterol level is appropriate. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. meat and eggs your cholesterol elevates. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. High cholesterol can be avoided! With a nutritious diet. In fact. With too much cholesterol in the body. the levels build up and cause damage by clogging your arteries. HDL is either reused or converts to bile acids and disposed. and produces bile acids which are proven to aid in the digestion of fat. You want to ensure that your levels of this cholesterol remain
. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Instead. The purpose of this ebook is to inform. molecules called lipoproteins carry cholesterol to and from cells. educate and provide healthful options.
" Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. 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. In addition.high for optimum heart health. Obviously. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke." This documentary details the attempts of one man to live on fast foods and little exercise alone.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. To maintain optimum health. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. If you want to see a graphic representation of this. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. For some. The results on his cholesterol and body health in just 30 days are truly frightening.may lead to heart problems.even when other cholesterol levels are normal . a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. family history of heart disease. and aids to remove LDL from your artery walls. since having too low levels of HDL . Due to heart risk factors besides diet. smoking.
. Low Density Lipoproteins (LDL. HDL aids to ensure protection from the risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. other causes of high cholesterol are lifestyle. 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. which can raise our bad cholesterol levels. Other factors involved in this risk are age. we are setting ourselves up for problems. gender and the heritage of the individual. and diabetes mellitus. gender. HDL consists of more protein than triglycerides or cholesterol. consider renting the documentary movie "Supersize Me. Understanding the Causes of High Cholesterol Besides diet.
Just 20 minutes of aerobic exercise. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Women generally have a lower level than men from age 50 to 55. High levels of bad cholesterol may even prevent arteries
. work harder and start earlier in adopting a healthy lifestyle and eating plan.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.especially bad cholesterol . Too much cholesterol in the blood . 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. Once a woman starts menopause. Exercise does not have to be a large time or money commitment. the cholesterol level starts to increase. Age and Gender: Cholesterol levels increase with age. Diet: An important consideration in eating is choosing lower fat. It is never too late to start on this path. including walking. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. each day will lower cholesterol. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.prevents arteries from working their best. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Your Arteries and Cholesterol The job of your arteries is to pump blood. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. The Dorsal Aorta or the main artery branches out into many smaller arteries. While there is not much that you can do about your age. If you have a family history of heart disease and high cholesterol levels.
eating a better diet and getting exercise can help keep you healthy.can increase your chances of heart disease or stroke. For this reason.from functioning at all. In a healthy person. No matter what your current health. It helps pump the body's blood. and strokes. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. As the heart beats. Even having "borderline" cholesterol levels . Each are made up of epithelial cells. since cholesterol can actually lead to blockages in your arteries. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. High cholesterol levels fill arteries with thick substances that prevent your body from working well. heart attacks. smooth interior. If this happens often enough you can suffer a heart attack or a stroke. This means that if you want to prevent heart disease. The inner layer is smooth and allows the blood to flow easily. Arteries are constructed of a tough exterior and a soft. 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
. Your heart becomes starved of required blood. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. The middle layer is elastic and very strong.or bad cholesterol levels that are elevated but not considered "very bad" . Consider: Heart disease is one of the leading killers in North America. The heart relaxes and produces enough force to push the blood through. it is critical then that we keep arteries free of bad cholesterol for optimal health. this system works effectively and the blood can carry oxygen and other essentials throughout the body. you need to keep your cholesterol levels in a healthy range. the arteries expand and are filled with blood.
If you have too high cholesterol. especially if you have very high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. In fact. but reducing your intake of all salts is the better choice. try to lower your saturated fat intake as far as possible. Receive 25_35% or less of your day's total calories from fat.Eating is one of the things that can affect your cholesterol level a great deal. As an added benefit.
. Being overweight can contribute to cholesterol and to heart ailments. 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. Consume less than 200 milligrams of dietary cholesterol each day. if you have elevated levels of high cholesterol. Again. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. or follow the limits for dietary cholesterol that your doctor sets for you. In fact. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. this sort of diet will also make you feel generally healthier and more energetic as well. If you need assistance seek out a nutritionist or dietician. Sea salt is a better option. The effects over all will be immediate. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. 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. Limit your sodium intake to 2400 milligrams a day. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.
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. which can wreak havoc on your heart health. High cholesterol foods include: Organ meats (this includes liver. hot dogs. eggs and nuts each week. 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. dry beans. salad dressing and sauces. These foods include: Oats. poultry. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. including select cuts of meat. You can keep the skin on to seal in the juices so long as you remove the skin before eating. fish. bologna. salami and fatty red meats All foods that are fried. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. sausages. • Enjoy foods high in soluble fiber. rye.
. Limit and eat only in moderation if at all: Highly processed foods. and especially processed meats such as deli meats.Refuse foods made with harmful trans fats such as margarine.
you can avoid this in the future simply by eating more fresh fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. In fact. 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. If you have always felt deprived while following low-fat diets in the past. While you do not want to overeat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. With vegetables and fruits. When most of us think of "veggies" we think only of a few. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.not to mention the higher rates of obesity . 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. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. there is no such worry. those nations that eat more fruits. vegetables. choose leaner cuts. Even the leanest cuts of meat. you do not have to worry as much about eating too many fruits and vegetables.that North Americans face. chicken. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. The white "marble" is fat that can increase your cholesterol. and grains are healthier . fish. Select fish such as cod that has less saturated fat than even chicken or other meats. and cuts that have less white "marbleized" texture. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. not poached. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. To put it simply. Increasing your intake of fresh (not canned.and have lower cholesterol levels as a whole. As an added bonus. Consider all the vegetables you may not have tried yet (please note that this list is not
.When selecting meat. white meat.
chickpeas. lima beans to azuki beans. many which you likely have not tried before. not just the seeds. mung beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan
.there are too many vegetables to list here . sugar snap peas.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. green peas. soy beans. borlotti beans. runner beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. broad beans. These may include snow peas. navy beans. from black beans. red beans.complete . there are many delicious brands of peas. and many others) Bean sprouts Lentils Peas (again. kidney beans. green beans.
Chieftain. Gala. Empress. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. orange. Kandil Sinap. Centennial Crab. it is a fungus. from butternut to acorn to pumpkins and gourds. you will be stunned by the range of lettuces out there. Mcintosh. Braeburn. Liberty. Fuji. and others. Honey Crisp. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste.
. some quite rare. Mutsu. Jonagold. Mantet. from the common to the exotic. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Arlet. 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. red potatoes. Blushing Golden.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Empire. There are many types of mushrooms. yellow and red peppers. not just their size. Cortland. Try the following varieties: Akane.
and sweet cherries such as Black Russians. Chinooks. and others) Cherries (from sour cherries. Red Secor. lingonberries. among others) Pears (including Asian pears. and others) Persimmons Pineapples Plums (including Mt. bearberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Watermelon. and others) Berries (besides the usual strawberries and raspberries. Lapins. Patricia. boysenberries. elderberries. barberries. cloudberries. Bartlett. Unize Plum. Honeydew. Cassava. gooseberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Starr. huckleberries. Royal Plum. Reliance. Canteloupe. there are dewberries.Northern Spy. Virginia Gold. wineberries. Red bananas. crowberries. Hedelfingers. Beirschmidt. Russet. Empress Prune_Plum. Stanley Prune_Plum. Red Haven. sea grapes. Monmorency cherries. nannyberries. Baking Bananas. Yellow Transparent. Opal. blueberries. currants. bilberries. cranberries. Wilson Juicy. Apple Bananas. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Dietz. loganberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Starking Delicious Plum. Red Astrachan. Yataka. many kinds. Baby Bananas. and Sensation Dwarf Peach. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices
use this list of fruits and vegetables. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. The fact is.
. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. When you have many types of healthy and delicious foods to choose from. you will naturally choose foods that are good for you and for your heart. In fact. avoid all fast-food. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. you will want to cook your own meals more often. Look back over the list of fruits and vegetables . are notorious for offering poor nutrition and plenty of fat. most of us have tried only a small fraction of the fruits and vegetables that are out there. Make it a mission to buy some fresh fruits and vegetables you have not tried. Read about new varieties of fruits and vegetables and try them as well. find a variety of fresh fruits and vegetables you have not tried and try them. Cooking and Cholesterol If you want to lower your cholesterol. Convenience foods. Your taste buds and your cholesterol level will thank you for it. of course. and sugar. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste.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. every week. convenience. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them.treat it like a checklist of the food adventures you could have with food. Over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.it is only a way to get you started in discovering new fruits and vegetables. and prepackaged meals. salt. The secret to low-fat eating is to make eating the right foods as attractive as possible. Print the list and circle all the fruits and vegetables you have not tried. If you want to lower your cholesterol over the next 30 days.
cucumbers. Cooking to lower your cholesterol is not very hard. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. carrots. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. You can also create a very low fat salad dressing by combining half an avocado with some herbs
. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. zucchini. 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. Wrap some veggies in a tortilla. Simply chop up some favorite salad greens (mescalin mix.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. you can easily create a salad that is enticing. Don't overlook cookbooks that feature Chinese. use only a pinch of the best sea salt you are able to buy. even if you are lost in the kitchen. Not only is this healthier for you. herbs) and garnish with a few nuts. cut more veggies into a salad. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. and Indian recipes. Use these to add flavor to your cooking rather than relying on salt. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . and drizzle the salad with olive oil and lemon juice. Vegan. switch ingredients to healthier alternatives. Buy some fresh herbs. If you have recipes you cannot part with. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. tomatoes. If you must use salt. Raw food.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Japanese. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. There are many recipe books at your local library . 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.This isn't hard to do. Use good olive oil instead of butter. Choose fresh ingredients .the very freshest you can.
. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Instead of fats or mayonnaise on your sandwiches . Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. use lean and skinless chicken or other poultry. eggs. Pastas: There are a number of pastas available. 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 do want to add meat to your salad. Add the pasta and toss until the vegetables are the desired consistency. You can make similar meals with rice or even low-fat tofu. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Experiment with different fruit combinations to find different tastes. Simply cook the pasta in a pot. opt for skinless poultry. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. If you are craving desserts.and lemon juice. whole milk products such as chesses. and lemons can make a beautiful and attractive salad that is very low fat. This can be a very tasty combination and is still quite healthy for you. Sandwiches: Sandwiches are quite easy to make. but some combination of this recipe can give you a tasty meal with less fat. Avoid highly processed deli and sandwich meats. All can be made into delicious and heart-friendly meals in minutes. Add your favorite fresh herbs (basil is a good choice) and combine. Fruit Salads: Chopping up some of your favorite fruits. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. bacon bits. This makes an excellent and very healthy snack. Many prepared pasta dishes use plenty of salt or cream-based sauces. berries. from fresh pasta or dried pasta to vegetable pastas and rice pastas. and other high-fat foods in your salads. Avoid croutons. If you are using apples or other fruits that tend to "brown" in your salad.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. Shred your favorite vegetables or cut them into very small pieces. Combine until blended. It can also be a great quick breakfast on days when you are in a rush. Instead. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey.
sodium. occasionally eating low-fat desserts and snacks such as angel food cake.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. though. 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. so overindulging in these will certainly not allow you to keep your heart healthy. try to stave off the craving with fresh fruit. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. you can get planks of cedar that are perfect for baking or grilling fish . Consume fat free. fish. plenty of calories and some fats. take care to read the labels on these snacks and choose the brands with the least sugar. calories. fruit sherbert. polyunsaturated. Also. and poultry rather than red meats. At many fish shops. these products still do often contain sodium.many are very high in sodium. Jello. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. fig and fruit bars. you can make these foods even healthier by reducing the amount of fat you use in preparing them. If this does not work. puddings made with low-fat milk that make lower-fat alternatives. and hydrogenated fats). Lean meat dishes: When you have chosen your lean cuts of meat. Enjoy white meats. skim. and cholesterol
. and sugars. animal or graham crackers. However.simply place the fish on the cedar. Choose only lean meats. If you absolutely crave a dessert or snack. calories. fat. 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. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . For example. wafers. low-fat yogurt. cover with lemon juice and possibly herbs and grill or bake until done. and salt that you can.
However. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. When you think of a salad. Although we may know which foods we should be turning to and which lifestyle changes we need to make. but you have also learned to associate certain foods with certain ideas and ideals . It sounds crazy. especially if we have followed less than ideal eating and life patterns for some time.Choose fresh rather than processed. You learned to like some foods as a child. 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. 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. we don't always do what is right. When you picture a hamburger. If you cannot find fresh produce out of season. 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 . Odds are. they were for less-than. 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.and likely this has been the doing of advertisers.a large. pickled or tinned foods. spiced. try frozen foods that have no sauces or other ingredients added.even when those foods are processed and contribute directly to higher cholesterol. Traditionally. adopting a very low-fat diet and healthier lifestyle is often challenging. there is a huge market for convenience and "junk"
. because they were not needed. most of us have been taught which foods are healthy and low in fat and which are less than good for us. simply because salads and vegetables are advertised a lot less. though.healthy processed foods. less than healthy foods have needed advertising. Think of the last ten food advertisements you have seen. 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 likely picture the hamburger you see in advertisements . prepared. Today. juicy burger with all the toppings.
Advertisers do an incredible job at making foods attractive. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. and lower your cholesterol over the next 30 days as well. Advertisers are trying to make their products appealing. Add some music or candles to your dinner. avoid the television for a while and watch your cravings for fatty foods decrease. This is no mistake. they are placed at eye level. much as restaurants do. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Is it any wonder that restaurant meals . In fact. they come in brightly designed packages that grab the eye. Most people see the majority of food advertisements on television. If this describes you.they add ambience to make the meals more attractive and appealing. After all. junk foods. so that customers are more likely to walk away feeling happy and satisfied with their meal. Figure out where you see advertisements for foods and then avoid those ads.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. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . and sodas to the amount of space given to the produce section.even those that are fatty and terrible for your cholesterol .
. 2) Make good-for-you foods appealing. sugary foods. When you visit your local grocery store. Often. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. There is no reason why your heart health should suffer because some advertiser is good at their job. 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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. compare the amount of shelf space given to convenience foods.foods. though. In too many grocery stores. but many times these foods are less than great for your cholesterol level. Take a look at those high-fat and cholesterol-high foods. Odds are. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. 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.
3) Describe foods in a way that makes them appealing to you.as mushy.when buying food that is good for you. congealed.such as "delicious" and "juicy" described about fatty foods. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertising works by staying with you.For the next 30 days. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. Whenever you find yourself craving foods that are high in fat or sodium. 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. For example. Ask your friends and family for their dining-out horror stories. recall the times you have had terrible fast food or convenience food meals. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.without feeling cheated or deprived. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. fast foods. you will find it much easier to stick to a low-fat diet . You can use the same technique to make good-for-you low-fat foods seem appealing.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown." This is not likely to make you crave these foods especially since you are always hearing great adjectives . and other foods you are trying to avoid during the next 30 days. Try to do the same thing as advertisers . 4) Use a little negative advertising. This will make bad-for-your heart foods seem far less attractive. greasy. and disgusting.
. cold. imagine them in the worst possible light . use a little negative advertising. As soon as you are aware that you are craving the foods. watch out for negative words. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . try to find ways to make these foods less appealing. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. If you find that you crave convenience foods.
go through your home and get rid of the foods that you should be eliminating or cutting back on. as you work to lower your cholesterol. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Replace your foods with lowerfat or healthier alternatives. You do not have to invest a lot of money for this. no-stick cooking ware. give it away. If you have a deep-fryer. If these things are not in your home. For the next 30 days. but prevent fruit flies. 4) Get lots of appealing heart-healthy foods into your kitchen.and for life! . you can easily reduce how much fats and sodium goes into each meal.and are less likely to cheat on your new eating plan.
. If you make healthy foods more attractive and visible. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. you are far less likely to be tempted by them. you are more likely to turn to them when you are feeling hungry. When you make your meals yourself. Also get rid of any fliers. 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. If your kitchen is an enticing place to cook. Hang up some nice curtains or at least get rid of the clutter. That way you are far more likely to reach for low-fat. While you are cleaning out your kitchen. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. 3) Eat in. 2) Give them away to a friend or food bank. or menus from take-out places and restaurants. try to find ways to make cooking in your kitchen more appealing. if you can.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you keep cookies. 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. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. healthy foods over the next 30 days . fried foods. and other temptations around. advertisements. wok. you are more likely to cook at home rather than being tempted to eat out. you should eat in and eat foods you have prepared yourself almost all the time. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you are more likely to reach for them when you are hungry. Invest in parchment paper. 2) Make your kitchen a heart-healthy place.
and pubs or we have movie nights that include take-out pizza. but we often leave eating to chance. and have the opportunity to spend time with others who are concerned about heart health. If you have very high cholesterol. 8) Socialize without food. on hiking trails. This can make heart-healthy eating more difficult. or spouse. it can be too daunting to come up with a menu and then cook a meal from scratch. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen.listen to music or watch a movie on a portable DVD player as you cook. 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. 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. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. once you learn to cook healthy and delicious meals.we meet friends at restaurants. Many of us take in excess calories and fats when we eat out with others. Most of us plan our days and our finances. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. cooking with someone else tends to be more fun. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Or.5) Consider taking a heart-healthy cooking class. This is especially a problem since we so often equate social times with eating . child. For many of us. Over the next 30 days. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. You will learn many recipes and cooking tips for heart-healthy eating.
. Plus. or in your home rather than in restaurants or cafes that feature rich foods. 9) Get motivated. 7) Get help in the kitchen. make it a habit to meet friends at places that don't have food as a major entertainment. If you can't find someone to help you. Meet friends at the gym. then find some way to make cooking time more fun . The hard part is staying motivated to keep the diet plan up for weeks. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. After a long day at work. Whether you get help from a roommate. so that there is no excuse to turn to convenience food. coffee shops. Find ways to get yourself motivated to eat well for life. fear is a great motivator.
If your walk home from work takes you past a favorite restaurant you find hard to resist. types of fat. sodium. and beside each item. or meetings with your boss. fiber.10) Make heart-healthy food more convenient. Make sure that you eat different fruits and vegetables
. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. sadness boredom. Keep low-fat yogurt and other low fat foods around for fast snacking. simply make sure that most of your plate is taken up by fresh fruits and vegetables. If you can make low-fat alternatives easier to reach for than fast food. If counting fat grams. and other healthy meals easier. vegetables. 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.no larger than a pack of cards. salads. 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. and cholesterol in each of your foods is causing you stress. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. 12) Figure out your eating dangers and find ways to overcome them. and you will reach for these foods rather than turning to high-fat. then you may need to find a different route home. fruits. Sound too simple? Not at all. high-sodium "fast foods. milk products) should be smaller still ." 11) Make heart-healthy food more interesting. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. list ways you can avoid the situation or at least make better choices when you are faced with it. If Tuesday work meetings leave you reaching for cookies in your office desk. list the times you are more likely to want to eat. When you prepare a meal. Post your list in your planner or other visible place so that you will see it. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. 13) Make cholesterol-friendly eating easier. On a paper. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Sometimes. 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. Luckily. this is very simple. Most of us have specific emotions and events that may make us turn to comfort food. Whether it is general stress. The portion size of grain should be smaller and the portion size of animal proteins (meats.
each day so that you get a variety. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. Over the next 30 days. There is no one magic pill or powder that you can take that will make you stronger. skinnier.do your cooking with the olive oil. but for most people interested in lowering their cholesterol. full-fat dairy products. Nor are supplements a substitute for regular exercise. constituents. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Eating a variety of foods on a regular basis is the most important step toward this goal. egg yolks. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. or easily digested by all. or give you more energy. this simple formula will be a snap to follow and will actually lower your cholesterol. This will not make your cravings for less-than-healthy meals go away. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. amino acids. and extracts of these substances. Variety is still important because bars and powders are not always low fat. as well as concentrates. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Supplement product labels must include the words "dietary supplement". If you are on a very strict low-cholesterol diet. and convenience or restaurant meals entirely. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplements include vitamins. lower your cholesterol by making sure that reaching for lowfat. all of which are easily accessible to athletes. There are thousands of supplements on the market. you must weight the purported benefits against the potential risks
. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. inexpensive. minerals. Eliminate foods such as organ meats. herbs. botanicals. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. If you are considering supplements. this may not be enough. metabolites. but it will go a long way towards ensuring that you don't give into the cravings.
If a product makes claims that sound too good to be true. First off. First. How do you know how much to take? That's a trickier question. Therefore. find a good quality multi vitamin and take that as directed. Information is key. In addition to this. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs.(and cost) before deciding to use any product. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. But. These individuals can also help provide you with the information you need regarding improving your conditions. 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. look for supplements that can offer weight loss benefits. There are two routes to take. Quality is very important if you want to see benefits from supplementation. you are probably still missing out. If you have heart problems. quality is essential to success here. what do you take? First off. While a diet that's full of nutrient rich food should not be replaced. 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. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Don't assume that any information that you find is reliable. the claims probably are too good to be true. find out what type of supplements you can take for your individual needs and problems. you can probably find a supplement or several that can address those problems for you. Again. For example. start by finding a health food store or a vitamin supplier. But. if you have a need to lose weight. problems with gaining weight or other conditions. make sure that you have a reliable source. even if you think that you can do this through the foods that you eat. Another source for information is the web. it sometimes needs additional supplementation to take it to the best level it can be at. Giving your body the nutrients that it needs to make it through the day is essential to your well being. It's like always giving your car premium gas and oil to do its job even better!
For the majority of the population. turning it back to ATP. and methionine. When a muscle is required to contract. Creatine works by increasing the water volume within your muscle cells. yielding ADP (adenosine-diphosphate). the body must use other methods to replenish ATP. including both elite athletes and untrained individuals. Some of which perhaps are not particularly useful. the cell can no longer contract. and pancreas. ATP. mainly found in red meat. The typical male adult processes 2 grams of creatine per day.There are thousands of different supplements on on the market. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. is through CP. I can gain 5 kg of muscle in just two weeks using creatine. I have been using multivitamin supplements and vitamin B supplements for 20 years. the bonds in the ATP molecule are split. Creatine is also a very good supplement for gaining muscle mass. This process takes place in the kidneys. arginine. is the "power" that drives muscular energetics. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation.
. 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. Approximately 40% of the body's creatine stores are free creatine (Cr). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. without oxygen. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are several though that are very useful. This phosphate portion bonds to the ADP. Creatine is used for the resynthesis of ATP. There are several methods by which the body rebuilds ATP. or adenosine triphosphate. There are many different varieties of whey protein. The fastest method. Creatine is manufactured naturally in the body from the amino acids glycine. Once CP stores within the cell are depleted. Creatine is the most popular and commonly used sports supplement available today. The energy released by breaking this bond powers the contraction of the muscle. and replaces that amount through dietary intake and fabrication within the body. while the remaining 60% is stored in form of creatine phosphate (CP). Creatine is a natural constituent of meat. When ATP is depleted within the cell. liver. Creatine phosphate is "split" to yield the phosphate portion of the molecule.
However. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. You can also calculate creatine dosage according to body weight and mass. It can also delay fatigue during repeated workouts. the formula would look like this: 1 lb divided by 2. So if you weight 200 pounds. The periods are brief because the ability of a cell to store CP is limited. the dosage is 20 grams a day for five to seven days. this could get confusing! Not really. Experts say in the "loading phase". Creatine is safe for most everyone to take with the exception of people with renal issues. so you would require 2. Essentially. Creatine is also thought to increase the body's aerobic abilities.2 kg multiplied by . though. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. allowing further capacity to regenerate ATP. it's recommended that you stick to 5 grams per day. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.7 grams in the maintenance phase. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. your weight is multiplied by .3 grams of creatine per kilogram of body weight. you must use your creatine regularly instead of sporadically for it to be effective. In the "loading phase" which is where you begin adding creatine to your diet. therefore the body will quickly move to other methods of replenishing ATP. There are two way to decide what dosage of creatine you should take.03. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. you should be consuming .Supplementation with creatine increases Cr and CP within the muscle. In other words. Many people like to take their creatine in a shake as it most often comes in the form of powder. Glutamine
. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity.3 = 27 grams of creatine per day After the loading phase. After that. Follow along closely. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.
promote healing. Sixty percent of glutamine is found in the skeletal muscles. Glutamine is also thought to prevent sickness. our body can produce more than enough. It is the single most important nutrient in a body building regimen. If you have too little glutamine in your system. Much of your protein will come from your diet. repairs and builds muscle and can induce levels of growth hormone found in the body. it usually comes in powder form. Many people are choosing to supplement daily due to the long growing list of benefits. This includes stress that the body is under during periods of exercise. The typical American diet provides 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. liver. but if you really want to grow your body mass. it can result in muscle loss. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Glutamine is a nonessential amino acid that is produced naturally by the body.
. If you want to build a ripped body. increasing protein through weight gainers or protein powders is necessary. Research shows levels of supplementation from 2 to 40 grams daily. you'll need both creatine and glutamine alike. This two to three gram dosage used post workout builds protein. glutamine reserves are depleted and must be replenished through supplementation. and stomach tissues. Under normal conditions. Protein The importance of protein to a body builder is a no-brainer. prevent sore muscles. so you'll want to take it with milk or in a shake. and speed up growth hormone production. Of course. Over 60% of our amino acids come in the form of glutamine. Protein is what makes up and maintains most of the stuff in our bodies.Another popular supplement among body builders is glutamine. Protein has been shown to have the best effects on the body when combined with carbohydrates. You have to have a positive nitrogen balance in order to gain muscle mass. during times of stress. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. brain. However. The remainder is in the lung. Again. Two to three grams has been found to help symptoms of queasiness.
a key molecule manufactured by the body. It often comes in pill form. speeds recovery. Its unfortunate high cost however makes me advise you to use it sparingly. It also signals muscle growth. Nitric Oxide is present for a brief moment. sparing hard-earned muscle protein and glutamine stores within the body. Combine the powder with some eggs. As we said before. Many body builders take nitric oxide for a variety of reasons. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. and increases strength along with stamina.
. Unfortunately this pump is only temporary. so you can take it in a shake just like with other powdered supplements. the best time to take your protein supplement is post-workout. it's good to combine your protein with some form of carbohydrate for maximum results. 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. You can also add in some fruit for flavor. Nitric Oxide. which is the muscle pump we are familiar with. ice cream. Whey is the best investment because of its capacity as a postworkout recovery supplement. The release of nitric oxide creates surges of blood flow. especially on a diet. 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.The best type of protein supplement on the market is whey protein because it is the highest yield. Nitric oxide also comes in powder form as well. As with creatine. and should be taken in the manufacturer's recommended dosage. It also supplies the most amino acids that bodybuilders use. If not. and will dissipate shortly after you complete your workout. Nitric oxide promotes extended ability to life weights. oxygen transport. when a muscle contracts and blood vessels dilate. Whey protein is the only choice when on a diet however. When on low-carb diets whey can function as an alternate source of energy. and olive oil. low-fat milk. which in turn leads to increased blood flow. So whey is the best protein. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. delivery of nutrients to skeletal muscle and a reduction in blood pressure.
which is known as stacking .There are many other supplements. a decrease in libido. Steroids increase testosterone production which can lead to overly aggressive behavior. They are used in treating a variety of health problems including AIDS. 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. they are illegal. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. but they are used by body builders all over the world. They also enhance performance making a person stronger and extending their stamina. But those are the only ones I prefer to take apart from ginko biloba. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. 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. you can take.
Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They can cause serious liver damage and even lead to liver failure. cancer. Using the supplements mentioned you'll see some results quickly. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. and low sperm count. All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. general energy and well-being. Steroids do have some advantages. They help the body fight the ill effects of these diseases and promote healing. However. complexion. steroids have some serious health implications when taken for reasons other than therapeutic. so it's good for your brain. That causes an enlargement of the breasts along with an increase in fatty deposits. Ginko is great for circulation.
. and in many places. and other serious diseases. However. especially if you use them together synergistically.
So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. but more and more women are getting interested in it as well. Following is a list of recuperation techniques and a description of them.
. it still takes time. as well. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. though. They can be dangerous. but many body builders take them to basically tell their muscles to get bigger. Body building has long been thought of as a man's sport. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. It controls the way that you perform each action. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. a massage or soak in a hot pool will reduce the feelings of fatigue. 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. At these times a good sauna. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. You will still need to take time to rest though. Even using various methods to help your body recover. perhaps it's better to cut down on the workouts and allow for your body to recuperate. A Healthy Emotional Life As you can assume. They can make you bigger quicker. They are naturally produced by the body.
MENTAL TRAINING Mind Fitness.Growth hormones stimulate the elements in the body that make muscles grow. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. your mind is a powerful tool and it helps you through each step of your day.
RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. You can get huge.
you need to exercise your mind. challenged and attentive is essential to your well being and this fight. The mind's health is quite an important aspect and. you need to be able to effectively deal with it and then to move on. First. In fact. you need to be fully capable of thinking clearly. for many people living in today's hectic lifestyle. 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. 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. Keeping your mind active.Yet. For this particular battle. In addition. There are many various ways that you can improve your emotional state by learning how
. including the simple fact that you may have to battle illnesses more often and with greater intensity. 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. performing mental tasks and you need to be able to conquer problems effectively. such as a death or deception. believe it or not. should something emotionally troubling happen to you. there are many ways that your mind's fitness may not be the right level that it should be. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. plays a significant role in the quality of life and the longevity that you have in your life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Emotional health is an important battle that everyone must strive to improve. your body's health is directly related. While life affects each one of us. There are many different ways that this can happen. What's Healthy? For your mind to be in a healthy state. the importance of having a healthy brain is very evident. it's anything but easy to make it through the day without dealing with some type of stress or pressure. several key things must play a role. there is evidence that says that you can actually push off the onset by some time if you do the right things. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. When you are emotionally or mentally unfit. For example. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Although you may be wondering just how you can control your minds fitness.
Where Are You Now? When it comes to determining how mentally fit you are. and you. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. 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. you can consider them. most people go through stages of depression. but it also causes all types of physical problems for those struggling with it. While there isn't always a need to be religious or spiritual. you may think that you have nothing to worry about. During these times. it can often play a role in the way that you see your life as well as in your emotional state of mind. While you can't take away everything in your life that causes stress.
. After all. Spiritual well being is a critical factor in maintaining your health. Those that are spiritually fit. too. Not only does it pull you down through causing large amounts of emotional trauma. This is a personal decision. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Believe it or not. of course. too. Indeed. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take.to react to critical situations. Sometimes it may be important to remove the stressors from your life. mentally unstable and unfit. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. learning to effectively manage stress is important. the right social activity is one way to improve your emotional health. It can help you to tackle even challenging tasks with more ease and with success. For those that do believe in a Higher Power. But. you do all that you need to do and there's nothing limiting you. It can lead to various health issues physically. mental turmoil and even times when they are so stressed that they can not function properly. but that's not a common occurrence.
Yes. then you should be considering the vast number of mind fitness needs you may have. it hurts to hear but just like your body goes through illness. While you may not want to do this. Yet this is a dangerous situation. Improving the fitness of your mind not only improves your daily life but increases your longevity. although you may not realize it. Be honest. consider this scenario that happens over the span of time. It's easy to go to the food to get the satisfaction that you need.
. To determine where you stand in mind fitness. While food never used to be so readily available. For example. stress and angry often? What does it feel like and how intense does it get? 5. 1. If you have trouble sleep. 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. Do you struggle to make the goals that you set for yourself? 4. Do you feel anxiety. or are eating whenever you feel like it. Do you hate the life that you are leading. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. 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. 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. too. For the most part. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. For many millions of people. this is one of the prime reasons that they are overweight or unhealthy in their diets. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. now. ask yourself these questions. Do you have physical pain that is not the result of an injury? This could be stress related! 2. your mind can be struggling at the same time. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction.
you almost purposely make the situation worse by eating bad. You aren't any good. A health self esteem is one that's confident but not overly macho. You are a failure. yet if left intact. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. and you'll see differences in the way that you feel and the way that you see the world. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. is to recognize that there is a connection between the way that you feel and the way that you eat.You begin by getting stressed at work. you are not fitting well into your clothing. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Now.
. though. you didn't do the job right. 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. You can't make the right decisions. In fact. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you find yourself in even more problems.. You become upset at yourself. Just look at you. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. 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.. which includes emotional eating. the pounds are creeping onto your hips. You should be able to feel confident in the decisions that you make and in the way that your life is moving. it's also one of the worst things you can do for both your physical and your mental health state. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem.these are all things that people end up saying to themselves when they are emotionally depleted. The first step in fighting the way that food makes you feel. You then find yourself dealing with pressure from the boss.. fatty lunch. Emotional eating is one of the hardest cycles to break. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. your self esteem drops. As your self esteem drops. Soon. You decide you need a big. Incorporate as many of these things into your life as you can. 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.
that relationship alone will be one that you have to work on. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. Just putting on a beautiful outfit can make you feel good about yourself. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Those that have people around them to support them do well in many more aspects of their lives. working through them and then letting them go. Although challenging. You should always strive for a lifestyle that's positive with those in your family and your friends. how can you build a social network of people that you can rely on? Make time for those that you already have. In part of that comes the fact that if you want to have family and friends you
. work on improving them if you can and then do the best job that you can overall. both physically and mentally. Then. If your boss says that the job wasn't good enough. even when you don't pay attention to them otherwise. Getting down on yourself because someone doesn't like the job you did isn't okay. Getting away or even just finding time to play a board game is essential. 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. Those that dress well. whatever way is fun to you. Build A Social Network A social network is a very important to your well being. Commit to going out and having fun. That means taking on the challenges that come up between people. take care of the way that they look and those that do things for themselves are the most confident people out there. "Hey. Let's face. you need to be able to say. Don't take friends for granted because they won't be there when you need them the most. In addition. its fun to have people around too! But. Don't assume that they will always be there when you need them.Accept those. This allows your mind to repair damage and it allows you to improve your network of friends. Learn to take criticism positively. at least one time per week. If you are married. learn how to accept compliments and to take criticism. Relationships take time and work. ask what you could have improved on for next time.
getting the answers and working at it helps to improve the brain's function. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. but you have to do it! Stress is one of the largest problems in health today. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress affects your ability to function properly. physical risks and puts your entire well being at risk for emotional breakdown. For starters. You'll feel good about life and your social network. always keep yourself learning. Managing Stress Its not easy job. 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. it is important for you to find solutions to those problems.need to be a friend. It hinders you throughout your life by causing unhealthy living situations. but mentally you do! For starters. Your Overall Mental Fitness Plan So. Learning new things keeps the mind active and that means health. You need to find something that you love to do. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. 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. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. a physical activity. allowing you to fend off Alzheimer's and other conditions like it. or some other thing that really brings you happiness is necessary to have. there are many things that you can do. now you have it! You know what to do to make your lifestyle improved through these changes. by relieving stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Asking questions. You should also use challenges to help power you through your day and your life. To help remedy stress. too. find an outlet.
. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. A hobby.
Unlike the other chapters. learn something new. this one will be structured a bit different. Improve your stress levels and see physical. 2. and physical fitness increases. It also helps to make it through difficult times when you have someone by your side. Improve them. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Do things that are enjoyable to you. Improve your brain's fitness by challenging it through new adventures. 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. but feeling good about yourself is a must for overall health. Make changes like these today and see results today. 3. mental and emotional benefits right away. but you may not realize the extent at which it takes to improve them. Drinking And Drugs Each of those three things. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Lifestyle Fitness. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. You probably already know the risks of what these things can do to your life. continuous learning and through challenges of all types. drinking and drugs. is a problem for your health and your ability to make it through the life you have. 4. You Are What You Do. 5. smoking will eat away at your lungs and will cause cancer. For example. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. smoking.1. Working on this is hard. they are not everything. Too Your lifestyle is the way that you live your life.
. It will cause cancer eventually in your lungs. There are no ifs about it. Keep your self esteem positive. Improve your social network to reduce stress and to improve your quality of life. If you can't think of anything. Smoking. Each decision you make throughout the course of the day plays a role in your fitness.
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. your energy increases. Your lifestyle fitness requires that you get quality sleep each night.But. They aren't able to improve the level at which they can function and they make bad mistakes. you put your life at risk and you destroy the organs in your body. physical ailments hinder you more when you don't get enough sleep. find a method to stop smoking and do it. talk to your doctor about it. When you quit early enough. Why is sleep so important ? There are actually several reasons. This can only happen if you stop soon enough. then you aren't getting the right amount of sleep for health. There may be an underlying medical condition that could be causing it. your stress levels DO go down and you can feel better about the life you are living. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your body can repair the damage that you have done to your lungs. Smoking and drugs are simply a no no. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. sleep is the body's time to relax and to recoup what it's done all day. For one. It's the time that your body heals from the exertions of the day. Some damage can be fixed through healing over time.Rest is one of the most overlooked parts of an exercise regimen. refresh and give yourself the best chance at improving tomorrow. It's the way that your mind works through problems. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. To improve your lifestyle and to extend your life. others can't. though. smoking is something that you can stop.
If you are facing problems with insomnia or are struggling to get to sleep. you need to remove these problems from it. To improve your fitness. It's a time to restart. You will find that your health increases. You kill brain cells. You need this time for your mind to. you destroy your body slowly and methodically. but the
. Stress hurts more. Sleep Do you sleep ? No. Drinking and drugs are just as bad. even if it is one of the hardest things you will have to do.
reality is it is actually a quite important principle. During the suspended state of animation you are in. your lack of muscular coordination places you at a much higher risk for injury. though. As your body temperature lowers. • Don't drink a lot of fluids before sleep. Lack of sleep can have an intoxicating effect on your body. According to the Journal of Applied Sports Science. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. your body is doing exactly what you have been asking it to do during your workouts . you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. which is above the legal driving limit in most states. You're better off waiting until the next day when your body has been given proper rest. you start to feel sleepy. Some people disagree with this theory. • Try having a light snack before bedtime. If you work up a sweat before trying to sleep. Working out in this state has its obvious downside. especially tea or coffee. • Keep your bedroom dark and cool. For starters.096. Make sure this snack is light. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Get at least eight hours of quality sleep per night.build muscle.
. Just as you'd never head to the gym after drinking a few beers at your local tavern. Try having some white noise in the room like a fan running. you should never work out after not sleeping the night before. but you'll have to use the bathroom more often as well which will disturb your sleep. it can distract from your ability to fall asleep. but if you go to bed on an empty stomach. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. This will help you signal your body that it's time to think about resting. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Not only will the caffeine keep you awake. Muscle adaptation and growth often occurs at night. Body temperature has a huge effect on our ability to fall asleep.
During a workout. Money is one of the largest causes of stress in people every single day. Financial fitness isn't something that we'll stress for too long here. Your body can recover and repair any damage you did during the day while you are at rest. Just think of the role that money plays in your everyday life.
Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. This is what makes you grow. You worry about money and end up facing financial hardships that move into your work life. growth hormones are also released. Growth hormones are very important in increasing muscle mass. healthy lifestyle. but the majority of this happens while the body is at rest. stress causes a wide range of health concerns for your body. and even your physical health. As you know. your marriage. but it is something to make part of your overall guide to living a long. your body's synthesis of protein increases. at least two hours beforehand. Just as sleep will give you more energy. • Don't eat before bed. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. it is also vital in helping your body recover and ultimately grow like you want it to. If you are having problems with sleeping.
. but it really can be. there are many ways that you can overcome them. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. A majority of growth hormones are also released when the body is in the sleep state.While your body is sleeping. • Don't do stimulating things before bed such as watching television or working on a project. your home life.
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.
sample workout plans. Here are a few you should really check out: • www. These are only a few resources you can check out as you begin your body building quest. Ask around when you are in the gym. where to find supplements. Look around you and find what works for you.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.bodybuilder.com This site is nothing less than amazing. and it will open you up to all sorts of insights into this great sport. You will find a whole new world opening up around you!
. • www.abcbodybuilding. You will get the most information by joining their website. this author depended on several of these websites for information.getbig.Nothing can really compare to personal advice and guidance. 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.com This is another super website where you can find tips and tricks about how to maximize your workout. but it's free. or network with others in social settings. In researching this book. The Internet is another invaluable resource for body building information. as well as pictures of people who have made amazing transformations through a body building program. contest schedules and results. and ways to prepare yourself for competition. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition.