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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
If it isn't taken care of. When the machine is neglected either in part or in the whole. When you were learning how to do them. Let's make fitness fun. Do you worry about brushing your teeth today? No. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Fitness is a term that is used to help define the ability to stay in the best physical shape. it is a matter of staying healthy as long as possible. You could take all of my money.) Fitness is about SURVIVAL. Sorry if I sound overly patronising. Fitness is not something that you have to struggle with. but remember that fitness is something that you can get into the habit of doing which makes it easy. Fitness is an essential part of life. is well maintained for many years. Imagine having a greatly increased sex drive. the entire machine works the best that it can. Others may be recovering from an illness or injury. Your body is designed to work as a machine. then the machine won't run well and eventually won't run at all. and even years off of your life when you don't take care of your machine (your body. but when you look at this as your body. weeks. because it's a habit. Really. For most. When you were three you were probably taught to brush your teeth. then. That's what we want you to think of when you think of fitness. You learned to put your clothes on. Well I can go on about the benefits of fitness and will do so later in this book. everything but so long as I am still fit and strong and healthy . you likely hated it. it became something that you didn't think twice about. You'll learn many things that you'll be able to implement immediately to start experiencing success. it can be that simple to be healthy. you cut several years off the life of the car. then.Imagine walking alone at night and really feeling safe because you are physically strong. it will last many years longer. But. That's costly to you. for example. "What am I staying in shape for?" To each person. If a car. for example you don't change the oil in it.That's what gives me the POWER to SUCCEED. You may ask. you are shaving away days. this will be something different. once you learned how to do it. . Others may need a certain level of fitness for their employment. all of my friends. When each part of the machine is cared for.
For me it's a bit of belly fat. That's not true. Our first goal is to determine where you stand right now. the first weeks of learning to be fit and staying healthy will be the hardest. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. The same applies to experienced athletes that must alter or increase the training in a specific area . . Granted.such as a weight lifter adding cardio to beat belly fat. You will be sore and tired. Don't worry. chances are good that area of your body is bothering you because it's an unhealthy area. IT WONT BE EASY AT FIRST. if you have the will power to save your life by sacrificing for just a few weeks. In fact. you'll see that fitness can be easily mastered by you. You'll claim that getting fit is just too hard. You'll dread it. You'll find excuses about not doing it. 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. this is painless.Overcome the initial procrastination. You just can't give up what you love. It's just something that you do. it's an important first step. Nevertheless.
You can find calculators for many of these available to you free of charge on the web. • 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. There are several tools that you need to use to determine your health level currently. For adults.this is part of the goal setting process. You need to use them to understand exactly where you stand right now. but it needs to be in a certain range to be healthy. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You need to begin by understanding that change needs to happen. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there. . 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. The higher this number is.Here are some questions for you beginners to ask to determine where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals. Ask your doctor where your blood pressure is. the more prone to health risks you are. this is generally 120 to 139/80 to 89. Experinced athletes should also do a realistic self review .
Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk. your lungs and even your heart are suppressed. there's much more for you to consider. This is an important piece of information because of how vital it is to your health. if you are overweight. ideally. The fat that is here will push into your body. 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. causing difficulty for each organ there.• Ideal Weight: In comparison to your height and body structure. Beginners .What To Start With To get started with fitness. Those that have a large midsection are the most prone to heart problems. These three things are critical elements for you to take into consideration when considering where you stand right now. the fat here is likely to be what kills you. But. In effect. . your ideal weight is the weight that you should be.
Do it the same time and same way every time you weigh yourself. You need this to see just how unhealthy you are currently. Meet with your doctor to talk about your overall health. This will be your indication of your weight loss and health improvement. Set your goals. 3. not at your doctor's office. Determine that you are healthy enough physically to begin improving through diet and exercise. to improve on. 5.1. Calculate your BMI. Stand up straight. 2. Pull up your shirt. Get your weight. Do this at home on a well programmed scale. . It's going to come down and that will be quite rewarding! 4. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine what's important for you to maintain. 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. Write them down and post them in several locations in your home. Measure your waist. and to work on first. Ask him for measurements of your blood pressure.
that will mean improving other qualities of your life. Throughout this book. Cardio Vascular fitness level. But. that's not to say that you don't have health problems beyond that level. Many people are still at risk for high blood pressure. Therefore. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.Now that you have this done. I got into it because I was a drug addict. I'll point you in the direction of improving your overall health. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . People with some experience under the belt will need to examine their flexibility. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. I was very ill and thin. strength etc. For others it will be less dramatic. inflamation syndrome. For me the impression made in the initial months was very strong because I made much progress in this time. With fitness everyday is a new beginning so you can always review your progress and set new goals. you can begin to improve your health. Although many people start looking into fitness because they want to lose weight. By understanding where you stand on these factors above. or giving up some addiction or bad habits. fitness is not just about weight loss. you need to take into consideration the fact that overall health is in fact important to improve. For many that will mean losing weight. that's great! You are one step closer to being healthy. For others. There's much to learn and improve on for most of us. If you don't think that you need to lose weight. What You Will Learn So. high cholesterol as well as other concerns even though they aren't technically overweight.
GET ENOUGH SLEEP !!! Sleep . we will start there. isn't enough if you aren't eating the right foods even if you are losing weight. The longest i went without sleep in the army was 5 days and 4 nights . . especially of course if you are too fat. When i was in the army they were very keen on sleep deprivation. 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 giving up serious vices is not easy and you are well advised to get professional medical advice. we'll tackle what the healthy standard is. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Losing weight. Emotional stability is critical to overall health. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. we mean making sure you are emotionally and mentally fit. Throughout each of these aspects.some say they only need 4-6 hrs. I know your situation. and even fun. With your mind fitness. ways.Each of these aspects is very important. we'll teach you how to improve your life through easy. Since your body is likely to be your largest factor impacting your life. but 7-9 hrs is optimal. I say hogwash and current medical research says the same. While your body must be maintained as much as possible for health. I normally need 9 if I'm training and eating heavily. They used to tell us alot of bull that 6 hrs is sufficient. That means insuring that your overall life is healthy in regards to the life that you lead. the goal is to improve your stress level. Because each plays a role in your overall health. it doesn't do much good if you don't eat the right foods. With lifestyle fitness. Sure you can function on less or more. Namely alcohol. Many of you will be fighting with some bad habits. help you to understand where you are and then help you to get to the goals that you have. 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. Remember. each aspect is just as important as the next. though. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. for example. Those with eating disorders can also benefit from physical conditioning. Its simply not true. smoking or drug use. Most of us need 7-9 hrs sleep everyday. General Health: First things first.
Stress and recuperation are also critically important and are covered in another section of their own.if its unhealthy. Change your diet . Your body is a well designed machine. Your lungs supply your heart with the necessary oxygen. In fact if you are looking at changing your body composition I dare you to do before and after shots. actually. This is so you can see the improvements in coming weeks and months. This means physically. I recommend you go to a good doctor and just get a general check up. delivering fuel to it so that it can perform its duty. Not only will you feel great but you will have medical proof. get 7-9 hrs sleep every night. Each part of your body functions well because of the support that other parts play.So. I cover diet in another section because its very important. give up the vices like drink and smoking. the time has come to improve the way that machine is working. Your brain keeps everything working. even those things that you don't think about doing like your heart beating and your lungs breathing. Your heart pumps oxygen rich blood to each cell in your body. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. .
Go to the library and read as much as you can on health and physiology. your arms or anything else. the same day at the same time each week. chances are good that your heart has been affected by it. to know what level of fitness your body is in. the body had to do what it needed to so that you could stay alive. If you don't work hard. too. Your muscles are necessary for functioning but they have been built to be used. You cant do that without the information in your head and I cant teach you everything in just one book. You should understand how well your body is working. this could be a potential problem that needs to be considered. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. too. you can improve your overall health and then improve upon your situation by knowing how to. it's important for you to know where you stand health wise. your neck. You should weekly weigh yourself. It would store food in fat so that when there wasn't enough food available. That way. You may not physically be able to exercise . Yet. Your body is used to providing your muscles with the fuel that they need to work hard. If you have problems with your legs. What's Healthy? As we mentioned early. You shouldn't skip this step. your body can't maintain a healthy muscle mass. you need to take into consideration the vast number of measurements that we've already taken. While your diet is something for the a later section. it goes further than this. That means taking the measurements that we've listed. Where Are You at? As we've mentioned. Your job is to give your body what it needs to continue to perform correctly. What some people don't realize is why their body has developed as it has. Your weight. If you are overweight. we need to address your body's ability to do what it needs to through being physically capable. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. these fat reserves could be used. you should address these specific concerns. your blood pressure and your body mass index are good indications of your overall health. Keep a log of this information so that you can see your progression. Well back in the time of the cave man. not to sit idle. Talking to your doctor is a great place to start when it comes to determining your overall health.
the sport of body building has been around for quite some time. In actuality. its going to improve. Again. even if you aren't overweight. He became so successful. Its not easy thing to do at first. not to sit in a chair at a desk all day. As he became more popular. Our overall plan to improving your body's fitness level is through exercise. 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. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body.to a certain level. he was credited with the invention of the first exercise equipment marketed to the masses. This competition was the basis for many . but it will get easier. that's a great sign. the man known as the "father of bodybuilding". Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. it's not the permanent solution. It's a hard realization. Exercise is something that some people hate and others love. personal trainers are making a tidy living helping people stay fit. Now. but remember your body is built to be used. Gyms are big business. he created several businesses around his fame and was among the first people to market body building products bearing his name. But. coupled with the other fitness elements later throughout this book. pains or weight problems. 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. If you aren't having any physical limitations. In the late 19th century. one step at a time. 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. and body building supplements are at an all-time level of performance. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. look at your body in other manners to determine what you can improve on. How Can You Improve ? Improving your body means improving your body's ability to move and function. Even an overall fit person can often improve their body's fitness through improving their body's makeup.
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. men around the world were inspired to become bigger in their physique. Training techniques were improved. there can be a lot to learn. nothing will compare to actually getting to the gym and lifting those weights. In 1970. Women have started to take an interest in honing their bodies. nutrition was focused on more than ever. When World War II broke out. This book will guide you through some of the basics to get you started. and the sport has evolved into a real competitive arena. and more aggressive in their behavior. body building has just grown in popularity becoming almost an obsession for many people. you heard of him right ? Through the years. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Olympia competition that remains the most popular body building contest to date. but you'll need some information first. 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. . and body building equipment evolved into an effective means for working muscles in ways never thought of before. stronger.
But you can raise one leg out to the side at 90 degree's i bet (everybody can). If done in the right way the two are complimentary. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The three things of most interest to us in biochemistry are nutrients. Well guess what. Anerobics can aid the cardio system and reduce fat. hormones and waste products in the blood such as lactic acid. But its a nerve reflex that prevents you. By balancing your training and recuperation you can optimize your biochemistry. consider this .the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. training. Your body works with a natural cyclic rythym. By training. There is aerobic training which is best for cardio respiratory improvement and fat loss. Deeply tied in with all of this are your biocemistry and your nervous system. Especially with the training and recuperation. If you can do it with one. Nothing else. Aerobics can improve muscle function and growth. Your workout routines. The nervous sytem is quite remarkable. diet. 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. The components of physical fitness are as follows: Cardio respiratory endurance . 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.can you do the splits ? Probably not.Exercise Physiology Lets cover some basics about physical training. The nervous system prevents this from happening (thank heavens). Diet also has a significant influence over biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. . and other activities and still have enough energy left over to handle any emergencies which may arise. After a while you will develop a natural sense for this. supplimentation and recuperation should all fit in with your optimal body routine. then there is anerobic which is great for muscle and bone growth and strength.
Progression.the amount of body fat an athlete has in comparison to his total body mass. Time. from the Olympic-caliber athlete to the weekend jogger. detracts from appearance. Infrequent exercise can do more harm than good. knee) or any group of joints through an entire. Regularity is also important in resting. To achieve a training effect.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Flexibility . "FITT" Regularity. Intensity. a person must exercise often. Appropriate training can improve these factors within the limits of each athletes potential. sleeping. agility. progressive training. Muscular endurance . Excessive body fat detracts from the other fitness components. muscle power. reduces performance. normal range of motion. and eye-foot coordination are classified as components of "motor" fitness. elbow. . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. and negatively affects one's health. and Type.the ability to move the joints (for example. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. eye-hand coordination. Factors such as speed.and following a good diet.Muscular strength .the greatest amount of force a muscle or muscle group can exert in a single effort. One should strive to exercise each of the first four fitness components at least three times a week. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Body composition . The principles of exercise apply to everyone at all levels of physical training. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.
strength. and Type. especially when training for strength and/or muscle endurance. The acronym FITT makes it easier to remember them. For example.Balance. Ideally. For optimal results.you must strive to conduct 5 days of physical training per week. time. with only one session each of cardiorespiratory. Time. Although swimming is great exercise. You will find that you can experiment and find the optimal routine for your metabolism. then I do my weight training and perform stretches between my weight exercises. Variety. muscle strength. athlets become better runners if their training emphasizes running. Another way to allow recovery is to alternate the muscle groups exercised every other day. muscle endurance. Thus. for example. and flexibility should be performed each week to improve fitness levels. and flexibility training will not improve any of these three components. 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. goals and motivation. it does not improve a 2-mile-run time as much as a running program does. Overload. to obtain maximum gains in muscular strength. These factors are Frequency. Personally I have a cardio workout at the warmup stage.Intensity. To be effective. . The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Recovery. Specificity. a program should include activities that address all the fitness components. however.since overemphasizing any one of them may hurt the others. 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. at least three exercise sessions for cardio fitness. Training must be geared toward specific goals. Three physical activity periods a week. Providing a variety of activities reduces boredom and increasesmotivation and progress. athletes should have at least three strength-training sessions per week.
Such programs. The more energy expended per unit of time. will help keep you super fit. For example. and cardio fitness is trained on Tuesday and Thursday. During the second week. However. all components of fitness can be developed using a three-day-per-week schedule. the greater the intensity of the exercise. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. The following training program serves as an example. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. a five-day-per-week program is much better than three per week. when coupled with good nutrition. and Friday. you may also choose to run on Tuesday and Thursday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.With some planning. Wednesday. Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. However. and Tuesday and Thursday are devoted to muscle endurance and strength. it is the factor many units ignore. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.and Friday are devoted to cardio fitness. INTENSITY Intensity is related to how hard one exercises. 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. Stretching exercises are done in every training session to enhance flexibility. Wednesday. By training continuously in this manner. if you have a hard run on Monday. and Friday. Unfortunately. Depending on the time available for each session and the way training sessions are conducted. . on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. 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). Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. and those that exceed 90 percent HRR can be dangerous. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. In the first week.
and relative conditioning level. if he is in excellent physical condition. he can determine which percentage of HRR is a good starting point for him. graphic$$$$$$ Percent MHR Method With this method. If a athlete knows his general level of cardio vascular fitness. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. Thus. if he is in relatively good shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. one must compensate for its built-in weakness.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). resting heart rate. if he is in poor shape. As a result. if he is in excellent shape. a 20. the THR is figured using the estimated maximal heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. he could start at 85 percent of his HRR. . and. A person using this method may exercise at an intensity which is not high enough to cause a training effect. For example. the group run will be too intense for some and not intense enough for others. With this information. if he is in reasonably good shape. One's ability to monitor the heart rate is the key to success in cr training. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. a person who is in poor shape should exercise at 70 percent of his MHR. one can be sure that the intensity is enough to improve his cardio fitness level. and. at 80 percent MHR. To compensate for this. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. graphic$$$$$$ When using the MHR method. By determining one's maximum heart rate.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. an appropriate THR or intensity can be prescribed. at 90 percent MHR. at 60 percent HRR. at 70 percent HRR.
then multiply this by six to get his heart rate for one minute. muscles. the value is rounded off to the nearest whole number. or maintain. He should count his pulse for 10 seconds. Thus. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. This will let him determine if his training intensity is high enough to improve his cr fitness level. Exercising at any lower percentage of HRR does not give the heart.7. and lungs an adequate training stimulus. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7 BPM is rounded off to give a THR of 161 BPM. the athlete should get a count of 27 beats (161/6= 26. the percentage (70 percent in this example) is converted to the decimal form (0.70) before it is multiplied by the HRR. place the tip of the third finger lightly over one of the carotid arteries in the neck. an adequate level of fitness. . a THR of 160. the body will usually have reached a "Steady State" after five minutes of exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. and the heart rate will have leveled off.7 results.7 is added to the RHR of 69.) During aerobic exercise. as in the example. These arteries are located to the left and right of the Adam's apple.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. The result is then added to the resting heart rate (RHR) to get the THR. the athlete should monitor his heart rate. 160. the product obtained by multiplying 0. (See Figure 2-lB. In this case.70 and 131 is 91. When the calculations produce a fraction of a heart beat. During the 10. For example. At this time. If his pulse rate is below the THR. he must exercise harder to increase his pulse to the THR. As shown.second period. use the THR of 161 BPM figured above. Before anyone begins aerobic training. (See Figure 2-1A.) Yet another way is to place the hand over the heart and count the number ofheart beats.83 or 27) if he is exercising at the right intensity. (See Figure 2-1 C. particularly if they cannot find more than 20 minutes for cr exercise. or to see if one is within the THR during and right after exercise. In summary. To determine the RHR. and immediately after exercising. When 91. he should know his THR (the heart rate at which he needs to exercise to get a training effect).
In this type of training. refers to how long one exercises. Using this figure. since one missed beat during the 10-second count. He should check his exercise and post exercise pulse rate at least once each workout. TYPE First we will discuss aerobic training. he should do it five minutes into the workout. TIME Time. To improve cr fitness." This method relies on how difficult the exercise seems to be. Walking is a great place to start. multiplied by six. during aerobic 70 percent HRR. A athlete who maintains his THR throughout a 20. or duration. the shorter the time needed to produce or maintain a training effect. your body will work to improve its function by improving how much work your heart can do. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. gives an error of six BPM. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Another way to gauge exercise intensity is "perceived exertion. To find out if you have any limitations. He should count as accurately as possible. The more intense the activity. It is inversely related to intensity. the athlete must train for at least 20 to 30 minutes at his THR. an athlete can easily find his own THR just by knowing his age and general fitness level. Here are some tips for you to get in aerobic training.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. If not. • Start with basic aerobics and work up as your tolerance increases. . a 40-year-old athlete with a low fitness level should.If his pulse is abovethe THR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. For example. If he takes only one pulse check. the longer the required duration. then start with a basic program. talk to your doctor. the less intense the activity.
.Rope skipping. . SECONDARY (Done with partners or opponents of equal or greater ability. .Bicycling (stationary). -Tennis (singles). Swimming. You should try to increase this to 30 minutes three times per week.Jogging.Exercising to music.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . -Handball (singles). bike riding.Road marching. .Bicycling (road/street). . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Running.Walking (vigorous).) -Racquetball (singles). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. though. as soon as your body allows for it. elliptical machines.Swimming. . . running.Rowing. . • Move on to more aerobic style exercises.Stair climbing.Skiing (cross-country). Your goal is to start with 10 minutes of continuous aerobics three times a week. -Basketball (full court). . . . They must also be of sufficient duration and intensity (60 to 90 percent HRR). playing your favorite sport. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. and other physical activities are perfect for aerobics.
The faster the run. However. INTERVAL TRAINING Interval training also works the cardiorespiratory system. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.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. and. the faster the arm action. I prefer the rowing machine as It can avoid injuries associated with running. knees. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Besides learning running techniques. and the feet strike on the heel and push off at the big toe. to do this safely.) The toes point straight ahead. The arms swing naturally from front to rear in straight lines. but can also be a major cause of injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. athletes need information on ways to prevent running injuries. he should do two things: 1) gradually buildup to running that frequently. A well-conditioned athlete can run five to six times a week. 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 . Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Every activity has its drawbacks and you must weigh the advantages and disadvantages. and legs. Some athletes may need instruction to improve their running ability. Proper warm-up and cool-down. help prevent injuries. (cross-body arm movements waste energy. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. The elbows are bent so the forearms are relaxed and held loosely at waist level. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. The most common injuries result from running and occur to the feet. ankles.
determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.) Thus. rowing. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. bicycling.1 to 4 seconds = 1:59 to 1:56. In this way. (2:00 minutes .relatively short time and increase his running speed. hiking. In interval training. Using the time from Step 1. the energy systems used are allowed to recover. 56 seconds (1:56) for each 440-yard run. Recovery periods. and his estimated pace for 1 mile is one half of this or 8:00 minutes. . therefore. 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. swimming. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. it can be estimated from his last APFT by taking one half of his 2-milerun time. Determine (or estimate) the actual 1-mile-race pace. Using a 2-mile-run time of 1600 minutes as an example. This type of intermittent training can also be used with activities such as cycling. the pace for an interval training workout is calculated as follows: Step 1. Step 2. The athlete's 2-mile-run time is 16:00 minutes. 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. 56 seconds to 1 minute.) Step 3. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. will be 3 minutes. twice the length of the work-interval periods. 52 seconds long (1:56 + 1:56 = 3:52). each 440-yard lap should be run in 1 munute. Using the work-interval time for each 440-yard lap from Step 3. 59 seconds during interval training based on the athlete's 16:00. 2. He does this repeatedly with periods of recovery placed between periods of fast running.mile run time. If a athlete's actual 1-mile-race time is not known. (8:00 minutes/4 = 2:00 minutes per 440 yards. These recovery periods.
2. with at least one recovery day in between.This can be done on a 440-yard track(about 400 meters) as follows: 1. there are two seconds of recovery. another type of cardio vascular training sometimes called speed play. he should be ready for interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. As with any workout.rest ratio is 1:2. As a result. It shows common 1 -mile times and the corresponding 440-yard times. Because of the intense nature of interval training. his recovery is quicker. Each 440-yard jog should take twice as much time as the work interval (that is. the athlete varies the intensity (speed) of the running during the . Because the heart rate is not the major concern during interval training. 3:52). Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As the athlete becomes more conditioned. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. the heart rate usually falls to around 120 to 140 beats per minute. For each second of work. monitoring THR and using it as a training guide is not necessary. FARTLEK TRAINING In Fartlek training. He may also do recovery workouts of easy jogging on off days. he should do it once a week. If he responds well. As with any other new training method. refer to Table 2-1. interval training should be introduced into his training program gradually and progressively. Follow each 440-yard run done in 1 minute. he may do it twice a week at the most. Thus. During the recovery interval. At first. the workto. 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. athletes should start intervaI workouts with a warmup and end them with a cool-down. 56 secons by an easy jog of 440 yards for recovery. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster.
The unit is divided into ability groups using 2-mile-run times.workout. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. bicycling. It should then be gradually increased to four miles. depending on the terrain and fitness level. the distance should be one mile or less. As with all exercise. he starts with very slow jogging. When ready. and they can accommodate large numbers of athletes. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Cross-country runs have several advantages: they provide variety in physical fitness training. It can be used as both a physical conditioning activity and a competitive event. The object is to cover the distance in the shortest time. It consists of running a certain distance on a course laid out across fields. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. over hills. they may use other activities as supplements or alternatives. and the running is not done on a track. or on any other irregular terrain. At first. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. the athlete varies the intensity (speed) of the running throughout the workout. athletes should start slowly and progress gradually. At this time he recovers by jogging at an easy pace. In Fartlek training. The speed and distance can be increased gradually as the athletes' conditioning improves. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. In such cases. Those who add non-running activities to their training may not improve running ability as a consequence. through woods. Alternate Forms of Aerobic Exercise Some athletes cannot run. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Their drawback is that they require special equipment and facilities that are not always available. neither the running nor recovery interval is timed. However. Swimming. For these reasons. he runs hard for a few minutes until he feels the need to slow down. Each group starts its run at the same time. Instead of running at a constant speed. . many runners prefer Fartlek training to interval training.
he should stop to check his pulse. Compared with all the other modes of aerobic exercise presented in this manual (e. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. athletes will help to ensure that they are working at the proper intensity. rope jumping. in order to effectively train the cardio vascular system during swimming. This is because. Non-swimmers can run in waist-to chest-deep water. Body position that enhances the blood's return to the heart. one's THR should be lower than while doing the other forms of aerobic exercise. CYCLING . Together these activities combine walking and running with moderate resistance work for the upper body.g. cross-country skiing. the heart does not beat as fast as when doing the other types of exercise at the same work rate. For example. if needed.) in swimming alone. Some advantages of swimming include the following: Involvement of all the major musclegroups. cycling. They can also do calisthenics in the water. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Partial support of body weight by the water. Thus. walking. in swimming. For injured athletes.SWIMMING Swimming is a good alternative to running. By modifying their THRs in this manner while swimming. which minimizes lower body stress in overweight athletes. and do pool-side kicking for an excellent aerobic workout.. a athlete should set his THR about 10 bpm lower than while running. adjust the intensity. The swimmer should start slowly with a restful stroke. compare it with his THR and. etc. running. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. tread water. It is used to supplement running and develop upper body endurance and limited strength. After five minutes.
and causes few injuries. He can increase the intensity by adding hills or stairs. After about three months. WALKING Walking is another way to develop cardiorespiratory fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. a athlete recovery at low speed and/or low should set his THR at resistance. For interval training. . 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. the athlete can vary the speed and resistance and use periods of active For swimming.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. and increasing velocity. Dis. adding hill Cycling should be work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). athletes can bicycle outdoors or on a stationary cycling machine indoors. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. It is enjoyable. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. A simple way to increase walking speed is to carry the arms the same way as in running. unless walking is done for a long time at the correct intensity. The heart rate should be monitored to determine the intensity.Cycling is an excellent exercise for developing cardio fitness. As the walker's fitness increases. it will not produce any significant cardio vascular conditioning. However. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. he should walk 45 to 60 minutes at a faster pace. requires no equipment. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. Athletes can alter the cycling intensity by changing gears.
one form or another of crosscountry skiing can be done almost anywhere . and poles often obtainable from the outdoor recreation services. open fields. boots. Rope jumping. However. and racquetball) involve bursts of intense activity for short periods. and the frequency and duration of rest periods. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Some of movement of the arms the highest levels of aerobic fitness and legs. however. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. the pace. and the time spent jumping should be increased as the fitness level improves. when doubled and stood on. is easily learned. The work load is determined by the difficulty of terrain. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Cross-country skiing is easy to learn. may be done almost anywhere. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. The action is similar to that used in brisk walking. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and in parks and forests. with skis. Although some regions lack snow. these .CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. reaches to the armpits. endurance. golf courses. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. Equipment is reasonably priced. developing ever measured have been found in muscular and cr cross-country skiers. It requires little equipment. squash.on country roads. and is not affected by weather. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Some runners use it as a substitute for running during bad weather. A beginner should select a jump rope that. They should attain and maintain their THR to ensure a training effect. and the intensity may be varied as in running.
Although muscular endurance and strength are separate fitness components. they are closely related. and duration. If played vigorously each day. they may be an adequate substitute for lowlevel aerobic training. Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. There is no prerequisite skill. Warm-up and cooldown stretches should be included in the aerobic workout. jumps. 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. hops. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If strengthening exercises are included. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. In addition to cardiorespiratory fitness. Workouts can be done in a small space by diverse groups of varying fitness levels. One can move to various tempos while jogging or doing jumping jacks. it helps improve performance in racket sports. or many other calisthenics. It is a motivating. bodybuilding athletes need a high level of muscular endurance and strength. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. the workout addresses every component of fitness. intensity. . Progressively working against resistance will produce gains in both of these components. but the reverse is not necessarily true. 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. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance.
They are described here. But. Isokinetic contraction causes the angle at the joint to change at a constant rate. Muscles that are strong are less likely to become injured. you do want to develop lean muscles that are strong and therefore healthy. sit-ups. as when pushing against a wall. To achieve a constant speed of movement. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Muscle burns through fat faster. affect it by varying the resistance throughout the range of motion. Strength training is essential because it allows you to improve the way that your body works. . Common examples are push-ups. There are other resistance-training machines which. you will be able to move flabby muscles and fat into lean muscles. you also need to consider adding strength training to your workout. 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. allowing you to lose weight faster. while not precisely controlling the speed of movement. Force is produced with no change in the angle of the joint. You don't have to have bulging muscles. They are able to be used easier.Strength Training Along with aerobic training. for example. Now. With strength training. at 180 degrees per second. with less likelihood of being strained or hurt through your daily exercises. strength training is a very essential aspect of making sure that happens. Muscular Contractions Isometric. This requires the use of isokinetic machines. Isometric contraction produces contraction but no movement.If you need to lose some weight. movements or even in accidents. and the lifting of weights. too. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. isotonic.
When a muscle is overloaded. In the concentric phase (shortening) the muscle contracts. it is important to know the following strength-training terms: Full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. As a result. so there is more muscle soreness following eccentric work. and each will result in strength gains if done properly. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete . on the upward phase of the biceps curl. or isokinetic contractions. During the lowering phase of the curl the biceps are lengthening. Isotonic and isokinetic contractions have two specific phases .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. To obtain optimal gains. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This greater overload. makes the muscle and connective tissue more susceptible to damage. For example. while in the eccentric phase (elongation) the muscle returns to its normal length.the concentric or "positive" phase and the eccentric or "negative" phase. however. it adapts by becoming stronger. whether by isometric. This is a concentric (positive) contraction. Actually. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. The nature of the eccentric contraction. the biceps are shortening. may produce greater strength gains. the muscle may be able to handle more of an overload eccentrically. isotonic. in return. This is an eccentric (negative) contraction. Each type of contraction has advantages and disadvantages. To understand the principle of overload.
This is crucial to strength development. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. or isokinetic contractions. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). it adapts by becoming stronger. When a muscle is overloaded by isometric. Similarly. one repetition has been completed. isotonic. A 10-RM is the maximum weight one can lift correctly 10 times. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position.
specificity. The weight should also not be too heavy. For example. Although the greatest improvements seem to come from resistances of about 6-RM. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. If one cannot do at least three repetitions of an exercise. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. to develop both muscle endurance and strength. the resistance is too great and should be reduced. This weight is the 8-12 RM for that exercise. regularity. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. progression. This weight is the 3-7 RM for that exercise. . The weight should be heavy enough so that. an effective range is a 3-7 RM. balance. These principles are overload. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. to achieve enough overload. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. and variety. For a muscle to increase in strength. he momentarily cannot correctly do another repetition. In other words. the muscle must be overloaded. the seven principles of exercise must be applied to all muscular endurance and strength training. For example. recovery. However. OVERLOAD The overload principle is the basis for all exercise training programs. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the weight selected should be heavier and the RM will also be different. after doing from 8 to 12 repetitions.70 = 140 pounds] to get 70 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method. multiply 200 pounds by 70 percent [200 X 0.Principles of Muscular Training To have a good exercise program. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. (For example.
when an athlete trains with a 25-RM weight. his RM should be determined from an analysis of the critical tasks of his sport. but the gain in strength will not be as great. (Good form is more important than the speed of movement. it adapts by becoming stronger and/or by improving its endurance. For example. An overload may be achieved by any of the following methods: . . This is his 12+ repetition maximum (12+ RM).) . the athlete must always strive to overload his muscles. The key to overloading a muscle is to make that muscle exercise harder than it normally does. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. there will be no further gains.Using any combination of the above. . If the workload is not progressively increased to keep pace with newly won strength. gains in muscular endurance will be greater than when using a 15-RM weight.Reducing the rest time between sets. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.Athletes who are just beginning a resistance-training program should not start with heavy weights. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. most athletes will benefit most from a resistance training program with an 8-12 RM. .Increasing the resistance.Increasing the number of repetitions per set. the greater will be the improvement in muscle endurance and the smaller the gains in strength. . PROGRESSION When an overload is applied to a muscle. To optimize a athlete's performance. With continued training. Whichever RM range is selected. To develop muscular endurance. When a athlete can correctly do the upper limit of repetitions for .Increasing the speed of movement in the concentric phase. However. the greater the number of repetitions per set.Increasing the number of sets.
He should continue with that weight until he can do 12 repetitions correctly.the set without reaching muscle failure. Sporadic exercise may do more harm than good. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. if his goal is to do three sets of eight repetitions of an exercise. For most athletes. REGULARITY Exercise must be done regularly to produce a training effect. In this way. in a given task. To improve his muscular endurance and strength. The athlete slowly does work-related movements he wants to improve and. he ensures maximum carryover value to his chosen sports. He then should increase the weight by about 5 percent but no more than 10 percent. strength training for the identified muscle(s) will be beneficial. He continues to work with that weight until he can complete all eight repetitions in each set. but when different muscle groups are exercised at each workout. he feels the muscles on each side of the joints where motion occurs. Exercise must be done regularly to produce a training effect. RECOVERY . the athlete must do resistance movements that are as similar as possible to those of doing the task.12 RM). the principle of regularity is violated and gains in strength are minimal. A athlete can work out three times a week. If the athlete's performance of a task is not adequate or if he wishes to improve. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. In a multi-set routine. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. it is usually time to increase the resistance. These groups can be identified by doing a simple assessment. but three workouts per week are best for optimal gains. at the same time. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. if his plan is to do 12 repetitions in the bench press. For example. then increases the resistance by no more than 10 percent. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. The principle of regularity also applies to the exercises for individual muscle groups. this upper limit should be 12 repetitions.
The muscles must be allowed sufficient recovery time to adapt. Recovery is also important within a workout. For beginners. Sample workout routines are provided for someone at this level of training. on the intensity of the workout. The recovery time between different exercises and sets depends. the legs. This is because when you train the primary muscle groups you also train the secondary ones. . the primary muscle groups should always be trained first in the workout. Wednesday.the neck and the midsection. you will be training your shoulders and arms to some extent as well as the chest. in part. Strength training can be done every day only if the exercised muscle groups are rotated. so that the same muscle or muscle group is not exercised on consecutive days. but they should allow at least one days recovery and between workout days. you begin training different sections of your body in each workout. Normally.There should be at least a 48-hour recovery period between workouts for the same muscle group. then you simply repeat the sequence once again. You can move on to a four day routine. Thursday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. For example. Beyond this basic level of training. Consecutive days of hard resistance training for the same muscle group can be detrimental. and Saturday. MUSCLE GROUPS There are three main muscle groups. and it's okay to work out all three muscle groups in each workout. 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. the recovery time between sets should be 30 to 180 seconds. the legs can be trained with weights on Monday. So for example. There are also secondary muscle groups. you may train your legs. the arms. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Someone at beginners level should work out all three main muscle groups. I recommend that you remain at this level for at least three months. at this level. The chest. and Friday and the upper body muscles on Tuesday. When exercising in this fasion. you're also training secondary muscle groups at the same time. Following this you would have a day off. For example. when doing bench press. It's important to note that when training the primary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the upper back and the thighs.
It is important to do exercises that work all the major muscle groups in both the upper and lower body. follow an overhead press with a lat pull-down exercise. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating.Beyond the four-day routine are five and six day routines. Personally. This technique helps ensure good strength balance between opposing muscle groups which may. while activating the opposing muscle results in the opposite. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Activating one muscle results in a pulling motion. in turn. The latissimus dorsi muscles will not be overloaded and. When you are ready for a day off. I have seen this happen many many time's. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. as a result. For example. Split routines can also be used to integrate cardio training with weight training. or pushing. For this reason. Most muscles are organized into opposing pairs. . followed by the muscles of the upper back and chest. BALANCE When developing a strength training program. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. If curls are done first. they may not benefit very much from the workout. For example. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. But training at this level is not recommended for basic or intermediate level athletes. 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. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. As a result. There's little point in exercising at all if you only intend to do it for three months. It's always important to judge by the feeling in your muscles and your general energy level. When planning a training session. reduce the risk of injury. Examples of these workouts are given later. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. for example then the following day. then the smaller muscIes. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. If you go for a run on one day. If you do use too much weight. Sequence the program to exercise the larger muscle groups first. you can train your upper body. movement.
both should know how to use the equipment and the proper spotting technique for each exercise. namely.then the arms. and altering the volume and intensity are good ways to add variety. or spotter. and they may also produce better results. he can switch to partner-resisted exercises or another form of resistance training. A poorly designed strength. However. Lifting too much weight forces a compromise in form and may lead to injury. The athlete should never hold his breath. A natural tendency in strength training is to see how much weight one can lift. he can do squats with a barbell instead of leg presses on a weight machine. when in the field). safety. Each athlete must understand how to do each lift correctly before he starts his strength training program. Also. and neck. exercise selection. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. who can observe his performance as he exercises. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . and phases of conditioning. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. 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. abdominal. As a general rule. as this can cause dizziness and even loss of consciousness. for variety or due to necessity (for example. The athlete should periodically substitute different exercises for a given muscle group(s). As long as all muscle groups are exercised at the proper intensity. Breathing should be constant during exercise. low back. There are also other factors to consider. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. For example. improvement will occur. The weight lifter should always do weight training with a partner. changing the exercises.training program can be very boring. To ensure safety and the best results. Correct breathing is another safety factor in strength training. Using different equipment.
and so forth. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. For example. Power lifting is probably safer than an Olympic lifting. but are good for developing strength. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. and inhale during the negative (eccentric) phase as the weight returns toward the floor. On the other hand. an exercise like concentration curls for the biceps muscles of the upper arm. The exercise should provide movement at more than one joint. Usually eight wellchosen exercises will serve as a good starting point. This will help him train a greater number of muscles in a given time. Also. only works the arm flexor muscles. For example. however. This is because the exercises have been selected purely for for their strength properties. although an effective exercise. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. These exercises will be detailed in a following section.the floor. especially beginners. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. only involves the elbow joint. They should include those for the muscles of the leg. shoulders. The concentration curl. increasing strength is only secondary to someone that is serious about body building. low back. 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. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. the pull-down exercise produces motion at both the shoulder and elbow joints. and not for . most of the exercises in the program should be "multi-joint" exercises. EXERCISE SELECTION When beginning a resistance-training program.
and maintenance. 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. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. When he can do more than 12 repetitions of any exercise. . P. Also less rest is taken between sets during the workout. the weight should be increased. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. if he can do more than 12. conditioning. Circuit training is done with lighter weights. This is very important. the weight must be reduced. he should use progressively heavier weights. If he can do only seven repetitions of an exercise. and ligaments. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should increase the weight until he can again do only 8 to 12 repetitions. During this phase. During the second week. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure.any traditional reason. A training is one particular form of circuit training. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Power lifting exercises will also be explained in detail in their own section. and with higher repetitions usually between 12 and 20 reps. 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. Several different circuit training routines will be given in this book. H. joints.
Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. is required to reach and maintain peak fitness levels. After an appropriate period of rest. . and so on. 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. ideally. one can maintain them by training the major muscle groups properly one or two times a week. however. Three sets per exercise is the maximum most athletes will ever need to do. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. As with aerobic training. As time goes on and he progresses. Although training three times a week for muscle endurance and strength gives the best results. throughout his life. If he stops making progress with one set of 8 to 12 repetitions per exercise. he does not need to do more than one set per exercise. The emphasis in this phase is no longer on progression but on retention. set of that exercise is done in an equal or lesser time period. Maintenance Phase Once the athlete reaches a high level of fitness. a second. third. the maintenance phase is used to maintain that level. The exercise period. Instead. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. recovery period. The use of timed sets. More frequent training. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. unlike exercises performed in cadence or for a specific number of repetitions. This process continues indefinitely. 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. As long as he continues to progress and get stronger.This usually involves an increase in weight of about five percent.
by decreasing any rest period between timed sets. This ensures continued gains and minimizes boredom. here is a very time-efficient way of conducting push-up/sit-up improvement. close-hand. For this reason. by increasing the number of timed sets performed. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. wide-hand. abdominal curls. feet-elevated. when a athlete performs a workout geared to develop muscle endurance and strength. To meet this goal. To add variety and increase the overall effectiveness of the activity. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. do timed sets to improve push-up and sit-up performance. and vice versa. This having been said. Then. and so forth) and sit-ups (regular. 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. Below.Timed sets can be applied to improving athlete's sit-up and push-up performance. perform a workout to strengthen all of the body's major muscles. This is done by lengthening the time period of any or all timed sets. as a general rule. As the athletes' levels of fitness improve. or give priority to. abdominal twists. a training regimen which exercises all be developed and followed. When . In this way. the difficulty of the activity can be increased. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. several of these will be given. At the same time. a muscle endurance or strength training workout should not be designed to work exclusively.5 minutes. First. and so forth) can be done. those muscle groups worked by the sit-up or pushup event. Thus. This is because the muscles worked by those two exercises will already be pre-exhausted. Following this sequence ensures that all major muscles are worked. or by any combination of these. and to be assured that all emergencies can be met. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. 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. Thus. the best procedure to follow when doing a resistance exercise is as follows. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. different types of push-ups (regular.
or vice versa. and their primary action. The beginning weight-training program will work most of the important. During a timed set of push-ups. Major Muscle Groups In designing a workout it is important to know the major muscle groups. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. rest intervals must be placed between timed sets. Thus. The exercises should be done in the order presented. where they are located. For example. balanced workout. If this happens. the times listed in the chart above may prove to be too long or too short for some athletes. he should immediately drop to his knees and continue doing modified push-ups on his knees. this program may overwork some muscle groups. athletes can before doing the other. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. and make adjustments accordingly.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. because of the nature of the situp. With this approach. This applies when doing each timed set. When using timed sets for push-up and sit-up improvement. as in any endeavor. pay attention to how the athletes are responding. for the beginner. graphic 3-6@@@@@@ . To ensure a good. In the same way. Finally. This program also includes exercises to strengthen the neck muscles. for the more advanced lifter. For example. an athlete may reach temporary muscle failure at any time before the set is over. and biceps curl. It is a good program for beginners and for those whose time is limited.performing this type of workout. It has some duplication with respect to the lat pulldown. several timed sets of push-ups can be done followed by several sets of situps. However. athletes must set goals for themselves. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. major muscle groups.
you'll want to increase this number over time to at least 30 minutes per day three times per week. relaxed position (prestretched). • Consider working with a physical trainer. • Work with a low amount of weight first. This helps to increase motivation. lunge. Begin from a fully extended. • Change up the exercises that you do so that the process is easy and fun. you should add in ten minutes per day three times per week at least. . This small investment of time and money will allow you to improve your overall muscle mass faster. 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. Do not twist. Always use strict form. then the smaller ones. With strength training. the intensity of the workout. You'll enjoy it and you'll see improvement in the tone of your body quickly. Perform all exercises through their full range of motion. or arch the body. and end the concentric phase in a fully contracted position. Always breathe when lifting.Here are some tips for exercising through strength training. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This can cause serious injury. and inhale during the eccentric (negative) phase. Again. Exhale during the concentric (positive] phase of contraction. or with the correct equipment training alone is OK too. Otherwise you can have a training partner to help with spotting. and more effectively. Exercise the large muscle groups first. 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. Accelerate the weight through the concentric phase of contraction. lurch. and safety. and return the weight to the starting position in a controlled manner during the eccentric phase.
pushups. or partners. Ensure that every training program is balanced. For example. The availability of facilities may vary. the result is largely the same. The weight of the bags can be varied depending on the amount of fill. Whether the training uses expensive machines. to let the body recover and help prevent over training and injury. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training.Allow at least 48 hours of recovery between workouts. Sandbags may seem unusual but have some advantages. Sandbag exercises are very effective in strength-training circuits. the development of strength does not require expensive equipment. dips. and follow the principles of exercise previously outlined. Train the whole body. situps. cool down. there are limits to the type of training that can be done. Exercise Programs When developing strength programs for people. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. three times a week. athletes should warm up. Although many towns have excellent strength-training facilities. Pull-ups. and single-leg squats are examples of exercises which use a person's body weight. All that is required is for the athlete. but the rest of the body must also be trained. Progress slowly. Alternate pulling and pushing exercises. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Concentrating on weak areas is all right. follow triceps extensions with biceps curls. but not more than 96 hours. . safety is a critical factor. it is unreasonable to expect that all folks can use them on a regular basis. They can improve an untrained athlete's level of strength. However. As with all training. not just specific areas. Never increase the resistance used by more than 10 percent at a time. to progressively overload his muscles. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. sandbags.
PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the more effective they should become in providing the proper resistance for each exercise. the negative part of each exercise should take at least as long to complete as the positive part. Following are descriptions and illustrations of several PREs. This section will focus on weight training for body builders. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. It uses the force of gravity to oppose the force generated by muscles through contraction. More than one exercise per muscle group may be used. The speed of movement for PREs should always be slowand controlled. and rest. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Workouts are designed to focus on certain muscle categories. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. 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. 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. Weight training uses a variety of specialized equipment designed to target specific muscle . the second half of each repetition as the exerciser returns to the starting position). 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. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. They must communicate with each other to ensure that neither too much nor too little resistance is applied. weight training. As a general rule. Weight training develops both strength as well as the size of skeletal muscles.
Building up slowly allows muscles to develop appropriate strengths relative to each other. Equipment used in weight training include barbells. pulleys. 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. and weight depends upon the desires of the body builder. EXERCISES . These trainers can suggest specific workouts for you to begin with. If you are a beginner at weight training. First. Some of your muscles might be naturally stronger than others. Some people refer to weight training as strength training. size. Strength training focuses on increasing muscular strength and size. you should not just "jump right in". sets. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. You need to build up your strength and over-working your muscles can cause more harm than good. I find I can concentrate better working out by myself. endurance. they are both similar to each other. and weight moved to cause desired increases in strength. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. When your muscles are resisting a weight. the overall tone of that muscle will grow over time. sets. you risk muscle injury which could hinder your progress. The basic principles of weight training are pretty much the same as those of strength training. Different weights will give different types of resistance. The specific combination of reps. we'll define some common exercises for clarification. Personally I have never used a personal trainer or even a training partner. dumbbells. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.groups and movements. If you want to undertake it yourself. Another form of weight training is resistance training. While they are not exactly the same. If you don't use good form in weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. tempo. It involves a manipulation of the numbers of reps. exercise types. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. exercises. Weight training is one type of strength training using weights as the primary force to build muscle mass. or shape.
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
Return to the starting position. Keep your upper arms close to your head. This can also be done with straight bar. dumbell press. they will have many specialty machines that will work specific parts of your body. let's look at a couple of sample workouts. This exercise can also be performed with dumbbells or seated on a weight bench.Hold a barbell with hands a little closer together than shoulder width. Press bar overhead to arm's length. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Now that you know what exercises to do. side dumbell raise. The exercises listed above can be done either in a gym or in your home. front barbell raise. front dumbell raise Standing Military Press For this exercise. military raise. shoulders military press. . Stand with your legs about shoulder width apart and lift the barbell to your chest. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. seated or standing or with 2 dumbbells and your palms facing in. Employees at the gym can help you with proper use of the machines. you will use a barbell. Press the bar to arm's length over your head. Lie on an incline bench and position your head at the top. Lock your legs and hips and keep your elbows in slightly under the bar. If you are going to join a gym. 2 dumbbells.
Pull the bar straight up towards your chin. Keep your body and wrists straight. keeping it close to your body. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. .
Don't swing! Front Dumbbell Raise . depending on what you want to work most. Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position.
. so that both arms are in motion at the same time. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.Stand with a dumbbell in each hand. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Hold a dumbbell in each hand with your palms turned toward your body. lower the weight while simultaneously lifting the weight in your right hand. but not quite locked. Don't lean forward while doing this either or you risk injury to your back. Make sure you are lifting the dumbbells up rather than swinging them up. controlled motion. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. palms facing backward. Then slowly lower them back down to your side again. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Your feet should be about shoulder width apart. With a smooth. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.
Raise your shoulders up as far as you can go then slowly return to the starting position. Before starting. Your back should be flat and almost parallel with the floor. Concentrate on pulling your elbow back as far as it can go. Reach down and pick up a dumbbell with your right hand. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. The dumbbell should end up roughly parallel with your torso. . After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Your left arm should be locked at the elbow so it will support the weight of your upper body. Switch arms after one set. Droop your shoulders down as far as possible. look straight ahead instead of at the floor so you can keep your back straight. Hold two dumbbells with your arms hanging at your sides.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench.
Once you reach the bottom position. or adapted for use without the machine. Stiff Leg Barbell Place a barbell on your shoulders. Bend at your waist with your legs locked. This can also be done with your knees slightly bent. 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. Keep your head up and your back completely straight. You can put your heels on a 1 inch block to further work the quads. Standing Calf Raises This can be done with a specific machine found in a gym. . Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. press the weight up back to the starting position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Return slowly to the upper position. not your neck. until your upper body is parallel to the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. You can also use a wider stance to work the inner quads even more. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done holding a barbell.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your back as straight as possible and your chin up.
Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. leading with your head and chest. Slowly bend your knees. bend your knee (of your front leg). your shoulders should be directly over front foot. your thigh and lower leg form a right angle. Lift your chest up and look straight ahead. Keep your back tight and your chest out throughout the entire exercise. your hips should be sitting back. Your shoulders should be directly over your front foot. Grasp the barbell with both hands with a wider than shoulder width grip. Keep your opposite foot flat on the floor and point your toes forward. Keep your head and neck in line with your torso so that you are looking forward. 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. Your foot should be far enough in front of you so that when you bend your right knee. Reach one foot back and place your toe on the box. Pause briefly in this position. Return to the starting position. the more difficult the exercise. Stand up straight. and your chest should be directly over the middle of your thigh. your knee should be directly over your toe. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. lowering your hips so your rear knee just clears the floor. and lean forward slightly at the waist.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . then slowly straighten your legs and raise your body back up to a standing position. Position your right leg forward in a long stride. Mid Section . Place a barbell behind your head at the base of your neck. sit your hips back (like you are going to sit in a chair). and straightening your leg. raise yourself by pushing your hips slightly forward and up toward the ceiling. or alternate legs for each rep. lower yourself until the knee of your front leg is bent 90 degrees. At this point. Keeping your front foot flat on the floor. Lunges Place a barbell on your upper back. At this point.the higher the box. If you have difficulty lowering yourself down this far. Now. then switch legs and repeat. Complete a full set.
If you are resting your feet on a bench. 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. and your lower back should remain on the floor. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Place your hands lightly on either side of your head keeping your elbows in. controlled movement . Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . or resting on a bench with your knees bent at a 90 degree angle. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back.Crunches Lie flat on your back with your feet flat on the ground.
This is what bodybuilding is all about – a continuous cycle of one-step-back.Upper Body For the following exercises. . You can adapt it as needed to suit your workout goals. The reason is simple: as you get more experienced. you need to start out with some warm up exercises. This can also be simple stretching exercises and deep breathing. you can work out more frequently than more advanced body builders. A warm-up session prior to working out can not only help get your body ready for exercise. repeated over and over on a weekly basis. Day 1 . The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. but your mind will get prepared as well. You should also have an appropriate cool down period after you are done working out. This plan is just a suggestion. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. It's a good thing for a bodybuilder to incur limited muscle damage.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. As a beginner. With any workout. Again. Beginners. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. If the word "damage" makes you flinch. 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. You can progressively increase the amount of weight you lift as you get stronger. you learn to push your muscles harder and inflict more damage that takes longer to recover from. 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. two-steps-forward. This can be simple stretching as you get your body ready to work. don't worry. begin with two sets of 10-12 reps each. on the other hand.
Rest Day 4 .Lower Body and Abs Again. 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 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.• 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. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 .
Here is a sample three day workout. consider starting out with a two or three day plan. Day 1 .• 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 . Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. and Abs Do three sets of 12-15 reps each.Back. Chest. • 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 .Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.Rest If a four day workout plan is too much for you. but if you need to start out slowly. .
Triceps. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. During training. you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. your body can take advantage of that extra blood flow and work the muscles more efficiently. . there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout.Biceps. Many people opt for a protein shake and a bowl of rice. By doing this. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
Circuits can also be designed to concentrate on sports skills. not lift weights. Remember. Circuits can promote fitness in a broad range of physical and motor fitness areas. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. These include cardio endurance. and speed. 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. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. It describes calisthenic exercises for developing strength.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. try more weight. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. It's also a good idea to do your first set with very little weight. Usually that's around a minute or two. add a little weight and do the exercise again. This is to get the blood flowing through the muscles. you want to build your body. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. The goal is to add weight until it's difficult to complete 8-12 reps. Circuit training is a term associated with specific training routines. strength. be sure to take note of how long it took you to get to that point. This could be a little time on a treadmill or walking. endurance. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. and flexibility. If you find that it's just a bit too easy. muscular endurance. athletes' . Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. coordination. Be sure and rest between sets to allow your body to adjust and recover. flexibility.
or any combination of these. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. the free circuit requires little supervision. and sequence of stations. number of time. and no signal is given to move from one station to the next. circuits can be organized to exercise all the fitness components in a short period of time. number of times the circuit is completed. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Each has distinct advantages. doing a fixed number of repetitions at each station. the quality and number of the repetitions done should be monitored. there is no set time for staying at each station. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. Almost any area can be used.common tasks. In addition. number of stations. These are discussed below. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . . number of athletes.Keep the time for completion the same. number of stations.Increase the time per station along with the number of repetitions. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. a specific length of time is set for each station. These include the time. and any number of athletes can exercise for various lengths of time. The time is monitored with a stopwatch. . but increase the number of repetitions. athletes work at their own pace. At the same time. it can provide both fun and a challenge to any athletes' physical and mental abilities. Fixed Circuit In a fixed circuit. .Increase the number of times athletes go through the circuit. and athletes rotate through the stations on command. Progress is measured by the time needed to complete a circuit. Aside from this. Free Circuit In a free circuit.
Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. exercise periods may be increased to 30 seconds or longer for all three rotations. The exercise time at each station may be reduced to 20 seconds the second and third time through. Difficult exercises can be alternated with less difficult ones. circuits to develop both strength and cr fitness may have as many as 20 stations. When a fixed circuit is run. athletes may have to repeat the same circuit several times. Further.Time One of the first things to consider is how long it should take to complete the circuit. the athletesm should be divided into 10 groups of four each. in this instance a rope jumping station must have at least four jump ropes. On the other hand. A circuit geared for a limited objective (for example. a circuit may have ten stations. the time at each station should always be the same to avoid confusion and help maintain control. and taking 15 seconds to move between stations. slowdowns. respectively. It is vital in a free circuit that no athlete stand around waiting for equipment. Having enough equipment reduces bottlenecks. athletes may run through the circuit three times. . Consider also the time it takes to move from one station to the next. For example. Another option is to have four rotations of the circuit. Each station must then be equipped to handle four athletes. exercising for 30 seconds at each station. For example. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. 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. and poor results. As athletes become better conditioned. developing lower-body strength) needs as few as six to eight stations. After the warm-up. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of Times a Circuit is Completed To achieve the desired training effect.
in a circuit for strength training. increasing muscular strength may be the primary objective. while muscular endurance work may be secondary. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. conditioning drills. he should not limit the circuit to only these activities. in a strength training circuit. Imagination and fun are important elements in developing circuits that hold the interest of athletes. For example. For example. After deciding how many stations to include. but it may have as many as 20. grass drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. He can choose from the exercises. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). However. and guerrilla drills described in this section. calisthenics. the designer must decide how to arrange them. For example. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. On the other hand. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. The six steps below cover the most important pects of circuit development. exercisers may follow . the same muscle group should not be exercised at consecutive stations.
and all other useful information. The choice of exercises depends on the objectives of the circuit. In the gymnasium. If some exercises are harder than others. athletes may run five laps or for 20 to 40 seconds between stations. If the designer wants to include running or jogging a certain distance between stations. By not exercising the same muscle group twice in a row. athletes can alternate hard exercises with easier ones. Select the Training Sites Circuits may be conducted outdoors or indoors. 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 for circuit training depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. The necessary equipment is placed at each station. #########show exercises . each muscle has a chance to recover before it is used in another exercise. instructions for the stations are written on the signs. However.the pushing motion of a bench press with the pulling motion of the seated row. Another approach might be to alternate between upper and lower body exercises. The sketch should include the activity and length of time at each station. Outdoors. they may run laps or run between spread-out stations if space is available. 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. the number of stations. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. he may do this in several ways. In some cases. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area.
flexibility. and strength. calisthenics such as the bend and reach. However. for the average athlete. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Calisthenics can be used to exercise most of the major muscle groups of the body. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. shouId not do the advanced exercises highly fit athletes can do. however. Use good judgment before performing these exercises. squat bender. parallel bar dip. The keys to avoiding injury while gaining training benefits are using correct form and intensity. such as trainees. few calisthenic exercises are really unsafe or dangerous. a conditioned athlete may use multiple sets of flutter' kicks with good results. use 80 counts per minute. some of the calisthenics listed below may be done in cadence. and directions are provided below with respect to the actions and cadence. With a slow cadence. Also. These calisthenics are noted. because of predisposing conditions or injuries. However. some people. following the directions written below will produce satisfactory results with a minimum risk of injury. When doing exercises at a moderate cadence. On the other hand. cardio and muscular endurance. may find certain exercises less safe than others. and chin-up/pull-up. They can help develop coordination. Cardio Vascular and muscular encurance. Exercises such as the push-up. Few exercises are inherently unsafe. flutter kicks are an excellent way to condition the hip flexor muscles. on the other hand. use 50 counts per minute unless otherwise directed. athletes with low fitness levels. and strength. lunger. Nonetheless. with the lower back properly supported. the possibility of straining the lower back increases. will derive the greatest benefit from many of these exercises. SAFETY FACTORS While injury is always possible in any vigorous physical activity. for the average athlete who is of sound body. For example. Finally. without support. . sit-up. and side-straddle hop can best be used in the warm-up and cooldown periods. knee bender. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Poorly-coordinated athletes.Calisthenics Calisthenics can be used to help develop coordination. flexibility.
Friday (M-W-F) training objective is cardio vascular fitness. they should work them at a reduced intensity to minimize stress and permit recovery. Therefore. athletes can benefit from doing partner. develops all the fitness components.resisted exercises followed by a slow run. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. athletes should progressively train to build up to these exercises. and follows the seven principles of exercise while. These exercises are beneficial when the athlete is fit and he does them in a regular. progressive manner. Programs that try to do too much too soon invite problems. For example.The key to doing calisthenic exercises safely is to use common sense. The best technique is to train alternate muscle groups and/or fitness components on different days. and crab-walk exercises. if the Monday-Wednesday. athletes can do running at THR with some light calisthenics and stretching. if athletes are working the same muscle groups and/or fitness components. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. not conditioning drills done to cadence. a certain level of muscular strength is needed to do them safely. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. should be used. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. at the same time. Also. The following are key points for ensuring safety during stretching and calisthenic exercises: . The day after a "hard" training day. wheelbarrow. Using such exercises for unconditioned athletes increases the risk of injury and accident. it minimizes injuries caused by overuse. If this type of action is performed. However. To ensure balance and regularity in the program. Some athletes complain of shoulder problems resulting from rope climbing. horizontal ladder. ballistic (that is. Such a program has variety. slow stretching exercises. Progression and Recovery Other important principles for avoiding injury are progression and recovery. This is especially true if someone has had a previous injury to the back.
Use static (slow and sustained) stretching for warming up. CALISTHENIC EXERCISES The following are some common calisthenic exercises. . which will make the process easier and even more enjoyable. Your Overall Body Fitness Plan To improve the physical fitness of your body. To make it even better. You can even start doing these things at home.Stretch slowly and without pain and unnatural stress to a joint. You get the exercise you need without missing your television program and time will fly by. During your favorite show.A combination of spinal rotation and bending should generally be avoided. This is a great way to get in some quality time away from the television.. • Do it with a pattern. cooling down. Visit your local recreational center or community center. use a stationary bike. take them with you. you need to give it the physical movement that it needs. ride the bike. This means feeding it the right regimen of movements. too. . However.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. use only slow. 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. Start by working in exercise through aerobics and strength training into your day. head out for a walk with your spouse for a few minutes. consider these easy and fun ways to get in the exercise that you need. . controlled movements with little or no extra weight. If you can't leave the kids. • If you can't leave the television. if done. ballistic (bouncy or jerky) stretching movements.
An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. A simple toe-touch test can be used. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Stretching should not be painful. People with poor flexibility who try to stretch as far as others may injure themselves. Your overall body fitness means exercise and movement. However. These areas are commonly susceptible to injury due. tests can be used to assess flexibility in the hamstring and low-back areas. but it should cause some discomfort because the muscles are being stretched beyond their normal length. to loss of flexibility. Developing and maintaining it are important parts of a fitness program. Yet. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. . comparing one person's flexibility with another's should not be done. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. When you begin to add these into your day. and physical work with greater efficiency and less risk of injury. you will come to enjoy exercising. climbing. Swimming. It will make all of the difference in how effective it is for you. Because people differ somewhat anatomically. in part. No one test can measure total-body flexibility. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. you'll probably find every excuse not to do them.• Do sports and other physical activities that you enjoy. Make it your goal to actually put together a workout that you enjoy. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. running. disease-free joints. For many it's a great stress relief and it can be a lot of fun. martial arts. Flexibility is a component of physical fitness. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. loading. It involves the ability to move a part of the body through the full range of motion allowed by normal.
for best results. the easier it is for the muscle to adapt to that length. The reflex opposes changes in muscle length. 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. it can be an obstacle to athletic development. and ballistic. Stretching Techniques Using good stretching techniques can improve flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. by limiting range of motion and preventing the body from hurting itself. This lengthens the muscles without causing a reflex contraction in the stretched muscles. the myotatic reflex causes it to tighten and attempt to shorten. but no pain. not days. requiring a long slow recovery process. When pain results from stretching. . and it prevents strains and tears. proprioceptive neuromuscular facilitation (PNF). The athlete assumes each stretching position slowly until he feels tension or tightness. Static stretching should not be painful. These are described here and shown later in this section. passive. stretching must be slow and deliberate. To counter the reflex. This lets the lengthened muscles adjust to the stretch without causing injury. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. He should hold each stretch for ten seconds or longer. especially during a sudden or extreme change. This is the tension you feel during stretching exercises. You may weaken the muscle. If you overstretch you can injure the muscle and end up decreasing your flexibility. Set your stretching goals over a period of weeks or months. The longer a stretch is held. Every muscle is subject to the myotatic reflex.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Without it. The athlete should feel slight discomfort. our muscles would be allowed to overextend and tear. Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. When a muscle lengthens beyond a certain point.
He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. including one increasing your flexibility. bike riding. or dynamic. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. . PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Gently stretch to a point of tension and hold. Individuals and units should not use ballistic stretching. and with proper form to avoid injury. 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. such as a towel. • Complete a large muscle warm-up such as brisk walking. pole. Other key points include: • Consult your doctor before starting any exercise program. Although this method may improve flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. This is especially important if you've suffered a previous injury that may be affected by flexibility training. to help him stretch. Bouncing causes the muscles to tighten and increases the risk of injury. Stretch gradually. BALLISTIC STRETCHING Ballistic. • Don't bounce or jerk when you stretch. • Devote several minutes to stretching three to five days a week. jumping jacks etc. for five to ten minutes before stretching to warm up the body. Safety Guidelines Stretching is only beneficial if done properly. or rubber tubing.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This produces a safe stretch through a range of motion he could not achieve without help. it often forces a muscle to stretch too far and may result in an injury.
stop immediately and consult your health care provider. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . not pain. as well as passive stretching and/or PNF stretching. allow some time to see results. The following FITT factors apply when developing a flexibility program. Remember. Frequency: Do flexibility exercises daily. A mild sensation of pulling should be felt in the target area. • Hold each stretch with a feeling of lengthening the targeted muscles. then stretch further and hold that new position for 20-30 seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Do them during the cooldown to help maintain flexibility. and increases the temperature of the active muscles. blood pressure. . Stop if you feel any pain. .Slow joggin-in-place or walking for one to two minutes. assumed slowly and gradually. • You should never feel pain in your joints during stretching exercises. If you do. • Hold the furthest point of any stretch for a few seconds. This causes a gradual increase in the heart rate.• Don't hold your breath. Athletes should do these for five to seven minutes before vigorous exercise . circulation. start slow & don't over do it. Type: Use static stretches. FITT Factors You should include stretching exercises in all of your workouts. • If you're a beginner. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • Don't overstretch. Be patient. breathe normally and deeply with a feeling of relaxing the body. A recommended sequence of warmup activities follows. it took years to get tight.
This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Slowly mimic the activities to be performed.Calisthenic exerciese.Slow joint rotation exercises (for example. and stretching exercises should be a major part of both. thus helping reduce the risk of injury. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. This helps prepare the neuromuscular pathways. . The warm-up increases the flow of blood to the muscles and tendons.Do not stop suddenly after vigorous exercise. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.Slow.. to increase the intensity level before the activity or conditioning period. lift a lighter weight to warm-up before lifting a heavier one. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. Hold each stretch position for 10 to 15 seconds. knee/ankle rotations) to gradually increase the joint's range of motion. one should walk for one to two minutes. The following information explains the importance of cooling down and how to do it correctly. . After running. arm circles. thereby reducing blood flow to the heart and brain. and do not bounce or bob. . Stopping exercise suddenly can cause blood to pool in the muscles. as described in another section. for example. For example. as this can be very dangerous. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. . Work each major joint for 5 to 10 seconds. static stretching of the muscles to be used during the upcoming activity. It also increases the joint's range of motion and positively affects the speed of muscular contraction. .
The following exercises should be performed slowly. This may provide better movement and less friction in the joint. Be careful not to overstretch. The muscles are warm from activity and can possibly be overstretched to the point of injury. Use partner-assisted or PNF techniques. .Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. if possible..Hold stretches 30 seconds or more during the cool-down to improve flexiblity. . @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Stretching is one form of exercise that takes very little time relative to the benefits gained. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. There are also height to weight and circumference ratio's but these are the least accurate. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. this method is very time-consuming and expensive and usually done only at hospitals and universities. However. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Such programs include sensible diet and exercise regimens. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Athletes who are overweight should follow a fat loss program. ligments. A more accurate way to determine body composition is by hydrostatic or underwater weighing. You may also work on it at home.
You need a diet that is actually a way of eating. only a small percentage of their total body mass may be fat. too. Although that sounds even worse. which is best accomplished by a combination of eating less and exercising more. Poor choices like a lunch of soda. However. Think of your diet as being free. . you may not necessary be over fat. Don't think about a diet that's taxing. What you need to accomplish through a diet is to train your body to eat healthily. Too many bad choices over time can accumulate into a poor diet. and height. gender. here. we aren't talking about a diet to lose weight. not a temporary thing but a permanent thing. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. And. We aren't talking about a diet that you will go on to lose weight and then come off of later. You Are What You Eat. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. If you exceed the weight listed for your height. People always want to know if a particular food is good or bad for them. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. But. If you don't fall into the well-muscled category. it's time to starting making some changes to your lifestyle. limiting or boring. chips. full of taste and adventure. troublesome. you can do it with lots of favors that you AND your children will enjoy. open. Yet. Losing one to two pounds a week is a realistic goal. dieting is something that is simple to do healthily even if you can't live without certain foods. with all of the comfort that you want and need. This exercise program meets the requirement to be physically active everyday. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You can do it even when you are in too much of a rush and don't have time. Take a look at the weight allowed for your height as shown in Table 1. No single food choice is necessarily a bad choice.
In the way of your body. • Whole grains are also an important product of a healthy diet. Unlike "white" foods. They don't cause you to gain weight like others. All sorts of problems arise from not eating a healthy diet of food. . They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. and sugars that can cause you health issues. In our machine look at the way that food works. They provide antioxidants to a high level that helps to heal your body. • Your body does not heal as quickly from injury. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. your body will not be able to perform as well as if you gave it the highest quality foods. your heart rate increases to unhealthy levels. improve your physical fitness from the inside to the out. • You are more prone to limitations physically as well as mentally. fats. • Fruits are sweet so they can solve the sweet tooth. and they are very low in calories meaning you can eat more. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. whole grains give you so much more health. 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. your body can become ill faster and with greater intensity. it won't perform the right way. If you don't give it quality food. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you consume the wrong foods all of the time. healthy food is just as important. the food that you consume is the fuel that your machine needs. But. • Your blood pressure rises.What's Healthy? The foods that you need play a significant role on your health. • Without nutrition.
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. All foods and drinks should be noted! . The average person should consume about 1800 to 2000 calories per day. 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. Spend one or two days recording the foods that you eat in an average day on a piece of paper. causing you to keep in all that you can. 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. you're eating less and that you aren't getting as many calories from other liquids. The good news is that you don't often need a lot of work to make them happen. too. if you need to lose weight. If you are dieting and need to lose weight. The body goes into dehydration mode. you need to reduce this amount to at 1500 to 1600 calories per day. In addition. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. 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. Where Are You Now? When it comes to improving your diet fitness. take note of how a normal day or week goes for you. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Consuming enough water means that you'll system is hydrated. improving these five areas is all you need to do. You need protein but you shouldn't want to get it from fatty meats. • Meats are important parts of the diet. Those that do not get enough fluids end up having a body that retains water rather than having less.• Water intake is also important. What do you eat for breakfast. Your doctor may have additional or different recommendations for your health. If you don't do anything else. He or she may recommend a diet that is different for your specific health issues. too. Dieting To Lose Weight Finally. you need to take into consideration the location that you are right now.
Next. 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 can find ways to get much of the same taste without a lot of the calories. For example. 4. For example. you need to address this emotional problem. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 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. there are several key things for you to address. that's a different story. are you connected with that big slice of apple pie because it was your favorite growing up. If you just love the taste. For most people this is as simple as tracking what they eat over the period of a few days to a week. though. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. Being honest with yourself is important. sugars and calories in general. sour cream and butter just because you love the taste. you may have an emotional attachment to the foods.2. If you love your mashed potatoes loaded with gravy. 3. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. If you need apple pie to feel safe. anxious. they aren't all bad! First. determine if there is a better way for you to get the foods that you like. Don't worry. Figure out how many calories you are consuming in an average day. find out why it is that you can't give them up. Look at your list of foods and see how many of them are high in transaturated fats. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. How often did you eat without actually being hungry but being instead bored.
If you can not commit to making changes here. instead of eating it every few days make it the reward that you get for a week of good eating. Food isn't worth the risk of your life. If you don't know you should talk to your doctor about this. high cholesterol foods that you currently are eating. use it in a different way.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. 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. But. Don't fret about the foods you love. 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. and therefore you can improve your health overall. remember moderation is the key factor in real diet fitness health. There are certain times in life that foods become prime suspects to leading to health risks. How Can You Improve? Okay. One limit to this is when the food itself is detrimental to your health condition. For example. if you give it a try you may find that you like these foods better than you do the high fat. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. . If you are a diabetic. This section of our book is long for a reason. your diet fitness can threaten your life through disease and even early death. Indeed you may want that slice of apple pie. now you need to consider how you will make changes that you can actually live with. Yet. 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. 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. 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. You should know what types of foods you can not eat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.
For this. in moderation can improve your health. A good way to know if they are in the foods that you are eating is to look at the color of the food. You should try to consume at least 2 to 3 servings of fish per week. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. the more antioxidants are in it. replacing the vegetable oil in your diet with olive oil. For example. 2. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Garlic is a great antioxidant for your heart too. Or take a supplement of fish oil.Heart Health Improving your heart's health is essential. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. 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. . And. In addition. The darker. richer and brighter the color is. Instead of using a lot of salt. they help to remove toxins from your body which means a reduction in risks of cancer. Antioxidants can help to transform your health. you are in a hurry and who has time to chop up vegetables? Well. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Consume more fish. Yes. 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. there are reasons why an investment in a bit more time here can literally save your life. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. eat lean cuts of meat. 1. They can help to unclog your heart's arteries from cholesterol. try other flavor additions to your dishes. Reducing the amount of sodium that you take in is also a key factor in improving health.
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. Learn to read labels so that they tell you what's in the foods you eat. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Remember. Eat more fruits and vegetables. we'll make it simpler for you. . Reduce portion sizes. Eat more fish. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. eat a bit slower. milks. 4. Visit the website of the American Heart Association to get heart healthy recipes. then. but replace at least part of it with ground turkey or pork. Don't reach for beef. 2. butter or creams. No boxed dinners. is to visit your grocery store and walk around the outside aisles only as much as possible. The trick you should follow. Reduce the amount of fat. meats that are high in saturated fat are clogging your heart. salts. This single movement alone will improve your health considerably. Meats. 3. chicken and pork over beef. 6. It adds weight to your body and it causes all types of health risks later in life. Start looking for leaner cuts of meat. Replace white bread with whole grain bread.Many foods that are pre-made contain high amounts of preservatives. You won't notice the taste difference. Remove soda from your diet. eggs and other fresh products usually line the walls of the building. 5. Try to look for ways to improve your current recipes through replacing butters. no frozen entrees. cholesterol. unhealthy foods with foods that are better for you. No food in one sitting should be a larger quantity than the size of your palm. can lead to increased health risks for cancer and they put the pounds on. or products that are placed in foods to keep them fresh and looking good. Look at labels. Replace white rice and pasta with whole grain. Add one new recipe to your diet each week. The produce section is your friend filled with riches. Look at your grains. To help you to not feel hungry. and sugars in the foods that you eat. Avoid the aisles and you'll improve your health overall. Some of these preservatives can clog up your heart. One good switch is with ground meats.
Calories are tiny bits of energy that your body uses to perform work. To have enough energy to perform your workout. but that requires the breakdown of body protein from muscle.If you need to lose weight. convenience or habit. When your muscles are filled with glycogen. Glycogen is the principal form of energy that is stored in muscles. . But food is very important in a body building program. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. One of the most important would be carbohydrates. If you're not eating enough carbohydrates. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Food is a requirement to living and a healthy diet is an essential part of living a long life. Dropping just a small amount of weight means that you need to eat less and do more physically. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose also provides energy for your brain and making blood in your body. while making changes at first is a challenge. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. then you need to consider a calorie reduction. your body will start breaking down muscle tissue for glucose. While you may love food. you'll need a lot of different nutrients. the foods you eat can make a huge difference in the effectiveness of your program. you will get into the habit and will eventually love the differences you have made. they both look and feel full. Many people don't pay enough attention to the types of food they eat. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Glucose can be made from protein. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Food supplies us with calories. Carbs Carbohydrates are the body's main source of glucose. Remember. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Don't make sacrifices here for speed.
potatoes. the intake of simple carbs can stimulate fat storage. and aiding in muscle glycogen formation and growth. and besides your postworkout meal. . Focus on unprocessed complex carbs like sweet potatoes. Breakfast is definitely the most important meal of the day. That number will be the amount of grams that should be consumed daily. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. For example. whole grain breads.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. After training. Your body must replenish these levels before stimulating the fat storing machinery in the body. the amount of carbs that should be taken in by multiplying their body weight by three. or muscle building. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. and brown rice. Honey. If you have not been working out. it is also the best time to load up on carbs. A high carb intake at your post training meal will have less chance of being stored as fat. however. it can prevent muscle catabolism while promoting anabolism. Along with carbs. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. If you eat too many carbs in one sitting. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. oatmeal. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage.typical simple carbs . This divide and conquer approach stimulates a steady release of insulin to create an anabolic. The resulting insulin spike is a double edged sword. Divide your carb meals into six servings throughout the day. Beans and oatmeal are two excellent sources of fiber. 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.are digested quickly and easily. Eat some simple carbs after your workout and eat more of them. state. Eat about 25% of your daily carbs at this meal. For men. Women multiply their body weight by two to get their carb gram intake. you must consume enough fiber in your diet. sugar and refined foods such as white bread and white rice . Blood sugar and muscle glycogen levels are low from your overnight fast.
try varying the volume of intake. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. burned. On the other hand. so your body won't need as much. Your body is degrading muscle and other body proteins. and then increases insulin levels (ensuring no loss of muscle) on the final two days. or muscle building. state. this is something that you want. if your protein output exceeds intake you would have a negative nitrogen balance. and protein is retained in tissue as new muscle is added. Amino acids are the building blocks of protein. If you lose more nitrogen than you consume. For body builders. your carb intake should decrease. Eat 50% fewer carbs (300g) for two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). This puts your body in what is called a catabolic state. then the standard 600g for the next two days. Your energy requirements will also decrease at this time. Protein Another important nutrient every body builder needs is plenty of protein. your body will break down muscle tissue to get it. you will be in an anabolic. The total carb intake is the same. nitrogen balance is an important concept to keep in mind when talking about proteins. For example. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. injured. This is not good because the opposite is now happening. repairing. If you eat carbs late in the day. . That is made possible because proteins are the basis for body structures. your body will store them as fat and increase weight gain instead of muscle mass. or have a fever. and replacing tissues. Glucose molecules make up carbohydrates just like amino acids make up proteins.As your day wears on. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Protein is involved in growing. Watch out. Obviously. If you are needing to lose some fat along with building your muscles. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. then 50% more (900g) for the next two days. You usually see this in people who are starving. Protein intake exceeds output. you will want to rotate your carb intake. if you consume more than you lose.
cooked 5 oz.An anabolic state is when your body has a positive nitrogen balance. your protein intake should increase to 1 1/2 times your bodyweight. If you are dieting while body building. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. your body won't grow when it is in a catabolic state. milk 2 T. you'll still need some fats in your diet.build muscle. and eggs. Fats are the main source of energy in the body. Be aware of the amount of protein you are eating and make them work for you instead of against you. therefore. To compensate. Many diets have you cutting back on fat and carbohydrate intake. you'll need to eat more protein to counteract this effect. you'll need the amino acids in protein to work in your body. catabolic means muscle loss. fish. These are the fats that contribute to heart disease and high cholesterol. . protein can do what it is supposed to do . Fats Yes. your body cannot break it down very well. That way. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. you need to focus on the complete sources rather than those that are incomplete. The general rule is to consume daily the same amount of grams in protein as your body weight. concentrate on the complete sources of protein like meat. Because of the chemical composition of saturated fat. but if you want to get ripped with your body building program. 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. The key to fat intake is to stay away from bad fats and only eat the good fat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. even when you are building the perfect body. Fat combines with glucose for energy in order to spare the breakdown of protein. While there are proteins in other foods. Ultimately. would need to eat 200 grams of protein every day to put the body in an anabolic state. cooked broccoli 1 c. A 200 pound body builder. Saturated fat is bad. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. steak. In body building contexts. When calculating the amount of protein you are eating.
Fats are actually an important part of any diet. well. They play an important role in protecting the body's vital organs. . Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. and improve brain function. joint pain. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. So basically. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. so they should be limited. These fats are most often found in fish and can have some significant health advantages. Elevated levels of LDL can clog arteries and cause heart disease. These fats are found naturally in foods like nuts and avocados. help prevent cancer growth. saturated fats are hard and solid. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. fatigue. This type of fat is often used in commercially processed food because they are preserved longer.Saturated fats are commonly found in animal products such as meat. Trans fats cause an over activity in the immune system and are linked to stroke. whole milk dairy products like milk and cheese. fat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They are also more readily stored as body fat. Unsaturated fats are in liquid form as in oils. Trans fats should also be avoided. heart disease. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They can reduce inflammation. At room temperature. Fats keep the body insulated. and even Type 2 diabetes. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. You should truly strive to eliminate all trans fats from your diet. maintain healthy hair and skin as well as providing a sense of fullness after meals. Omega 3 Fatty Acids can actually help combat conditions such as depression. Unsaturated fats are easier for your body to break down. 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. seafood. Because they reduce inflammation in the body. and diabetes. as well as egg yolks.
For one. As many know. But when you are a body builder. but drinking actually lowers protein synthesis by twenty percent. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. instead of topping with chocolate or candies. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. That includes alcohol as well. It has no nutritional value but it does contain high caloric content. There are several reasons why it does this. you will want to pay close attention to the foods you are feeding your body. magnesium. alcohol can have a detrimental effect on your progress. Alcohol consumption also hurts muscle growth. it dehydrates your muscle cells. hydrated and even over hydrated muscles allows for a much higher anabolic environment. so when those levels are down. Having higher levels of testosterone can help with your workouts by making you more aggressive. phosphorus. iron and potassium. you will not be as intense in your lifting and weight training. Not only that. 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. 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.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. relaxation and growth including calcium. • Use olive oil in salad dressings and when cooking • When baking. About a 1/2 cup is a good amount. Not only will having a hangover lower your workout intensity. Many people like a drink or two or even three to help them unwind and relax. Alcohol contains nothing but empty calories. it becomes much harder to build muscle. In fact. it slows down your metabolism hindering your body's ability to process foods. . you must be careful not to overdo on the fats. Because your cells aren't holding as much water.
as it helps remove excess nitrogen. The caffeine can increase fluid loss.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. If you're eating big to gain weight. but for body builders. and ketones. Water is part of every single metabolic process that the body undertakes. Water is especially important when following a "high protein" diet. but if your diet stinks. Without enough water. and water unlocks the power of those vitamins. For body builders. it can be especially important. some of the load is transferred to the liver. water can actually reduce feelings of hunger. urea (a toxic substance). you need plenty of water. A good diet is essential to an effective body building program. Use artificial sweeteners instead. In addition. For this to work properly. you'll need much more. When water is in short supply. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. drinking water can actually help you shed excess water weight. Supplements like creatine work in part because it pulls water in muscle cells. the kidneys can't function properly. This water is stored in extra cellular spaces. thinking there's a shortage. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. and tea don't count either. creating an anabolic environment needed for muscle growth. you won't be doing yourself any good. You can workout with the intensity of a professional. Water flushes out toxins and other metabolic waste products from the body. then you need a basic mega-vitamin. The liver metabolizes stored fat for energy. Water is good for you anyway. then you need even more water to help your kidneys do their work. if you're training hard. Contrary to popular belief. In other words. begins hoarding it. When this happens. water can help them work. so you're not getting the hydration you need. it burns less fat. If the liver is doing some of the kidneys' work. and you should. the body. • No regular soda! Diet is better for you anyway and doesn't contain sugar . coffee. your skin starts looking soft and puffy. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Plus. Soda. If you're going to be using supplements in your body building program. Many vitamins are water soluble.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
and cheese mixture in a bowl. 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. Bake at 350 degrees for 30-35 minutes. spinach. Serve. low-calorie Dijon mustard 1 clove garlic. Pan Broiled Fish 1 lb. Serve over your favorite type of noodle. or put toothpicks through them. salt and pepper in. Serve. Put a dollop of the mixture into each chicken breast. low fat ricotta cheese Salt & pepper to taste 4 boneless. drained capers Paprika to taste Rinse fish and pat dry. thawed and dried 1 egg lightly beaten 8 oz. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Optional: Garnish with lemon slices. frozen spinach. minced or pressed 2 tbsp. Turn fish over. Pour the spaghetti sauce in. Arrange fish and zucchini in a single layer in a large pan. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp.15 minutes. Cover with tomatoes and liquid. Ground Turkey Breast Sauce 1 lb. Broil on top rack for 5 minutes. Tie the chicken breasts together with butchers twine. Sprinkle with paprika and capers. Cover and cook over medium heat for 10-20 minutes. stirring occasionally. or until the fish easily flakes with a fork. Drizzle with lemon juice. Add browned chicken. garlic & oregano Arrange fish filets in a single layer in skillet. Serve plain or over brown rice. Top on whole wheat pasta or brown rice if desired. . Add the chopped onion and mushrooms. Uncover and cook an additional 15 minutes. Put the all spice. Can diced tomatoes w/ basil. stir together mustard and garlic. slice in half and flattened Combine the onion. egg. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. In a separate bowl. skinless chicken breasts. cover and cook on low for 45 minutes. spread with mustard/garlic mixture. Fish filets One 14 oz.
mustard. Microwave for approximately 1 minute when ready to serve.1 cup cooked brown rice 1/4 can red beans 2 tbsp. 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. Eat plain or on a bed of pasta. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Mix well and spread over bread. and chicken. Cook tuna to desired doneness. and tuna. combine rice. Add barbeque sauce and stir together until well-coated. combine all ingredients and stir until well-mixed. or over some brown rice. 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. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning. plain. Fiery Chicken Deluxe . Chop egg whites and add to medium bowl. Cook to desired texture. This is also good cold. Top with lettuce or spinach leaves and second slice of bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayonnaise 1 tbsp. black pepper. Add cheese if you like and let it melt after turning the burner off. or just use more egg whites. You can eat this on some whole-wheat bread. Add tuna with an amount of Worcestershire Sauce that you like. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. beans. Add mayo. Chicken.
or bake them for 25 minutes at 375 degrees. rinsed and patted dry. salt with chicken in a container and really roll the chicken breast around in the mix. Once the roll is ready. and put the green beans in for 2 . Heat wine in a medium skillet over medium heat. You can grill rolls than for seven minutes on the electric grill at 375 degrees. cayenne pepper. Pre-heat. mustard and honey.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.10 hours (the longer. Place one asparagus stick on the top and start rolling it. Cut chicken into two to four thin slices. 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. Give the asparagus a quick wash. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Add parsley and lemon juice.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. depending on how thick you would like your roll to be. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Cover and cook 1 minute. Let it marinate for 25 minutes. Fresh bay scallops. Dried parsley Juice of 1/2 lemon 1 lb. Makes 2-3 servings Garlic Roasted Vegetables . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add garlic and sauté 1 minute. add the salt and pepper. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. then let it sit in the refrigerator for 3 . Place one slice of turkey bacon on each slice of chicken breast. Put chicken slices in the container. the juicier it will be) This works best with a Foreman-style grill. Snap off tough ends of asparagus and remove scales with vegetable peeler. 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. minced 1 tsp.
green onion. Combine all the vegetables in roasting pan. Combine with sunflower seeds. chopped 1 tbsp.6 carrots. olive oil In the Oven: Preheat oven to 400 F. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. peeled and quartered 6 shallots. broken into cloves and peeled 1 tbsp. Workout Energy Salad . Top each piece of fish with tomato. Fold foil edges together. 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. cut in two pieces 1 tomato. sunflower seeds 2 tbsp. cooked 2 tbsp. julienne 1 carrot. On the Grill: Turn barbeque to medium. skinless chicken. fresh 4 tbsp. Place a piece of fish on each square of foil. Sprinkle each with wine. and carrot. dried thyme. boneless. fruit bits. Serve immediately. chopped 1 green onion. chopped 4 small zucchini. Drink. peeled and halved 2 medium onions. Cut two 12 in. Combine all the vegetables into a tinfoil bag. julienne 1 cup dry white wine 1 tsp. or 3 tbsp. or wrap roll-ups in plastic wrap for later use. drizzle with oil and stir to coat. Roast for about 30 minutes or until tender. fresh. Roast for about 1 hour 20 minutes or until tender. peeled and quartered 6 parsnips. Great with meat. and pepper. and yogurt. Chicken Salad Roll-ups 1 lb. or 3 tbsp. Repeat until mixture is used up. celery. peeled and cut into 6-8 wedges 1 large garlic bulb. Salt and pepper to taste. zucchini. chicken and fish. Salt and pepper to taste. halibut. Makes two servings Fish in Foil 1/2 lb. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. and place in mixing bowl. square pieces of foil. Bake for 15 minutes. herbs. sealing with a pleat. dried rosemary. dried fruit bits 1/8 cup celery. Spread a little chicken mixture on lettuce leaf and roll up tightly. drizzle with olive oil and stir to coat.
high blood pressure. mushrooms. sliced 1 green onion. cooked and cut 1 stalk celery. green beans. and shake until thoroughly mixed for the salad dressing. In a screw-top jar. basil In a medium-sized salad bowl.1 cup lettuce. In a screw-top jar. peeled and sliced 1/3 tomato. The higher the fat. Arrange salad on a bed of lettuce leaves. mustard. yogurt. parsley. sliced 1/2 cup mushrooms.it's time to make the fitness connection In many cases fitness begins with weight reduction. and sunflower seeds. avocado. lemon juice. cut in strips 1 cup broccoli. . the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Shake vigorously. cooked and chopped 1 cup green beans. cucumber. Weight control . sprouts. and onion. You don't necessarily have to be dieting. and diabetes. 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. mix olive oil with lemon juice and herbs. and pepper. combine the vinegar. Aerobic fitness is related to an individual's body fat. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. combine lettuce. The spin-off is less likelihood of developing heart disease. Nutrition is very important when you are trying to build up muscle mass. tomato. torn into bite-sized pieces 1/3 cucumber. carrots. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. Muscle Density Broccoli Salad 1/2 pound cooked steak. spinach. celery. combine steak. mushrooms. torn into bite-sized pieces 1/3 cup spinach. broccoli. and pour over salad. sliced Fresh parsley In large salad bowl.
(4) A feeling of pride. (1) A healthy appearance.. dehydration. unhealthy. You can even lose weight while improving performance. (2) An improved self-image. Enjoy the payoffs:. Making nutrition work Improving your nutrition will increase your mileage in many ways. lifestyle changes.a. exercise routine. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (4) Carry out the strategy. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Compare the benefits of a sound nutrition with the consequences of crash diets. and too strict and will lead only to temporary weight loss. (1) Make a decision to lose weight and shape up. b. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (3) A sense of accomplishment. headaches. Stay away from food fads they are usually boring. Invest in yourself. and so on). (3) Develop a strategy (diet. 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 . (2) Get motivated..
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)
soups. have a particular food obsession that must be recognized. broil.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. For them trying to eat just a cookie. (3) Remove skin from chicken or turkey. The milk and cheese group. Braise in covered pan on stove top or pan broil in a nonstick pan. But if you plan your diet. and baked products. bake. poultry. Avoidance is one means of control. you can include a favorite high calorie food item as a special occasional treat. b. Many people. The meat. and add spices to enhance flavors.7 liter = 24 ounces . or sparerib is too tempting. Cook meats on rack so that fat can drain off.a memo to the cook for cutting calories during food preparation a. (1) Use skim or lowfat milk in recipes when making puddings. . however. and diet according to your plan. poultry or fish without adding fat. piece of candy. Good cookin' for good lookin . and dry beans group. You have to make and follow your own rules according to your ability to control what you eat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The urge to eat the whole thing becomes too great. or simmer meat. sauces. (1) TRIM fat from meat. fish. (2) Roast.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .5 liter = 17 ounces .
b. (5) Have boiled. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. boil. d. sauces. Cut way back on regular salad dressings. Starchy foods are not fattening when consumed in moderate quantities. (3) Check ingredient labels for fat and sugar content. Avoid gravies. (1) Steam. (3) Try lemon juice or vinegar on salads. or lemon juice for your salad. butter. (2) Avoid recipes for baked products that require large amounts of fat and sugar. avoid those prepared in cream . or bake vegetables. Dining tips a. Request diet salad dressing. vinegar. schnitzel). steamed. The vegetable and fruit group. The bread and cereal group.(4) Chill meat broth until fat turns light and solid on top. c. broil. or baked rather than fried potatoes. remove the coating and eat only the meat. d. butter. or sour cream. skim or peel fat off and discard. (2) Go easy on sauces. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Season with herbs and spices. and deep-fried food. and margarine. With a spoon or knife. Some fruits may be broiled or heated with spices added for flavor. (1) Use less fat and sugar than called for in recipes. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Remove all the visible fat from the meat. c. Substitute lower calorie ingredients. Check nutrition information label for total calories in each portion. If the meat has been fried (southern style chicken. However. most restaurants have them.
gelatin. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. ice cream. (8) Plan snacks. Plan your food intake and abide by your plan. . For example. f. macaroni. If you MUST have a snack. (1) Eat S-L-O-W-L-Y (2) Consume less fat. or delicious low-calorie raw vegetables. jigger Dry wine. Lowfat milk is also a nutritious choice. b. (1/2 cup) Hard liquor. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. black coffee. noodles. and other sweets. 11/2 oz. Always check your intake for balanced nutrition and total calories.sauces or deep-fried. cookies. Low-calorie beverages. 1/2 liter Cocktails. 12 oz. Keep a food diary and monitor your own intake. baked potatoes with a small amount of sour cream or margarine is a good choice. g. candy. sugar. jam.25 liter (8 oz. a few crackers or pretzels. and mineral water add no calories to your diet. e. Avoid rich desserts. European beer.25 litre (8 oz. Try a slice of lemon or lime in a glass of ice water. Carry individually packaged sugar substitutes to sweeten beverages. Alcohol calories American beer. pies. c. . regular soda. Also. (3) Take smaller portions (4) Consume less sugar. rice. USE SPARINGLY. 4. have fresh fruits. if you must. . honey. jelly. unsweetened sodas. or spaghetti are good potato substitutes.) Sweet wine. Follow these tips to lose weight and body fat.) Food Calories 160 250 165 110 200 300 Educate your appetite a.6 oz. pastry. cakes.
Lower in fat.d. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 160 French fries.) 840 Coke. or sugared beverage. Each teaspoon supplies an additional 20 calories. b. 1 ounce 150 Grapefruit or orange juice. 1/4 cup 340 Salted nuts: Peanuts. 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. (Each teaspoon supplies an additional 45 calories). 2 tbs 170 Cashews.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1/2 liter 250 Creamy salad dressing. Become aware of how many calories you're consuming. soda. 1 ounce package 180 Chocolate candy.especially in snack foods. creamed. Weight control . 12 ozs. 25 nuts 252 Mixed. Lower in sugar.
118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. Occupy your time with other activities not related to food. so why lose weight? b. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. anger. Don't be angry that you have to lose weight. Get motivated. big bones. it will be easy to give up these typical excuses. Try not to be food centered. . Make up your mind to control food instead of letting food control you. loneliness. Dieting is up to you if you are willing to try. I haven't weighed 180 pounds since I was 15 years old. c. 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. or discouragement. or Gosh. This is important if you plan on being successful at losing weight. cream cheese 106 1 oz. or Everyone in my family is big it's hereditary. 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. or I can still workout OK. You may be a good athlete now. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Forget those old excuses: But I've got a large frame you know.3 oz. think of it as something you have chosen to do. If you're serious about losing weight. but you want to strive to be the best. beef bologna 237 Lean ham 103 1 oz.
Stick with it! f. unless fat is added in processing. and oats) should form the foundation of a nutritious diet. Don't let this be wasted effort. e. carbohydrates (starch and dietary fiber). and different whole grain foods differ in nutrient content. slow down. rice. Eating plenty of whole grains. You are always responsible for what you are eating. enjoy flavors. i. and other substances that are important for good health. . For best results. Make meals as pleasant as possible even if you are cutting down on what you eat. or at the table. Breads. remember. To make sure you get all the nutrients and other substances you need for health. Rice. Make your meals last longer. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Different foods contain different nutrients and other healthful substances. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. overeating hurts no one but yourself. Grain products are low in fat. Your body is adjusting to your new eating habits and changes are taking place. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Remember all the work it took to get you to your desired weight. and Pasta Group: Foods made from grains (wheat. so choose a variety of whole and enriched grains. g. pause halfway through meals and don't stuff yourself. minerals. No single food can supply all the nutrients in the amounts you need. You should consume at least 6-11 servings daily from the base of the pyramid. h.d. Construct new habit patterns. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Choose the recommended number of daily servings from each of the five major food groups. They provide vitamins. Cereals. in preparation. Don't cheat.
make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. orange. steamer. Fruit Group: The fruit group. To ensure that you get essential vitamins and minerals. spinach. One cup of leafy raw vegetables is also a serving size. whole grain breads and rice. strawberries. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Two to four servings of fruits are recommended each day. Broccoli. To maximize the vitamin and mineral content of your vegetables. or winter squash are the best choices. cauliflower. Vegetables are nature's vitamins. or cooked fruit. The lighter colored vegetables. A 3/4 cup of vegetable juice also constitutes a serving from this group. you should strive for 3-5 servings per day from this group. rye. cereal. and stoned wheat and whole grain crackers.Consuming the recommended daily intake is not difficult if you understand serving sizes. such as cucumbers. vitamins. If you choose fruit juice. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. canned. The darker the vegetable. A 1/2 cup of vegetables is about the size of a tennis ball. and most people eat more. Brussels sprouts. corn and oat bran). Juice that you can see through . which is much smaller than the regular salad served with a restaurant dinner. don't overcook. green peppers. low fat bagels (pumpernickel. or a 1/2 cup of chopped. and celery are mostly fiber and water with very little calories. also provides fiber. and yellow vegetables. and dried fruit. whole grain muffins (bran. iceberg lettuce. oat bran. Other good choices are citrus fruits. 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. collards. bananas. A 1/2 cup of fruit is about the same size as a tennis ball. tomatoes. Cook in a microwave. in addition to providing vitamins and minerals. cantaloupe. The best choices from this food group are bran cereals. or wok only until tender crisp. or pasta is about the same size as your fist. whole wheat). Choose dark green. kiwi. carrots. Breakfast is a good opportunity to eat some fruit. A serving size of raw or cooked vegetables is only 1/2 cup. A 3/4 cup of fruit juice equals one serving. or minerals. A 1/2 cup of cooked rice.
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. Yogurt. Fish. milk.(apple. and minerals (fortified by law) especially calcium and riboflavin. vitamins. Most fats and sugars are nutrient poor. However. and yogurt. lentil soup. grape. Most people are at one extreme or the other by consuming too much or not enough from this group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. low-fat cheese. Many no-fat or low-fat dairy products are available. Foods from this group are still an important part of a performance diet. Fats. so you may not get your daily requirement for the essential nutrients. roasting. The milk group. minerals. they are referred to as empty calories. however. A serving size of cooked fish. no vitamins. and is easily attainable. Eggs. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. a 1/2 cup of cooked dry beans. For this reason. peanut butter. One cup of milk or yogurt. 1 egg. and minerals. frying food in fat (cooking oil) once in a while is all right. 1 ounce of cheese is about the size of four dice. vitamins. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). This means that they provide nothing to the body except calories. sour cream. Like the milk group. or 2 ounces of processed cheese (American) is considered a serving size. poultry. however. and yogurt. peach nectar. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or 1/3 cup of nuts. Sweets add taste and flavor. The serving sizes typically consumed greatly exceed the nutritional requirement. a 1/2 cup of natural cheese (Cheddar or Swiss). Oils. including cheese. fiber. . and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Dry Beans. this group can contain large amounts of fat as well. water. chicken. Meat. Top choices are 1% or skim milk. which can't be made by the body. For example. can also contain a large amount of fat. a 2 1/2 ounce soyburger. it does not mean that you should never eat these items. 2 tablespoons of peanut butter. Poultry. A better food preparation choice is baking. Milk. The recommended number of servings per day for this group is 2-3. or prune juice). or grilling. Quick and easy choices include canned tuna. Two to three servings from this group are required each day. or protein. and Cheese Group: These dairy products are a great source of protein. and beans.
whole grain foods.Top choices from this group include olive oil. for example. D. and proteins in food supply energy. so they can make it difficult for you to avoid excess calories. fiber. poultry. which is a better choice than apple pie. Choose natural or less processed foods whenever possible. low fat doesn't always mean low calorie. walnuts. A baked potato is a better choice than mashed potatoes. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. CHOOSE SENSIBLY The carbohydrates. or lean meat. vegetables. Eating lots of fat of any type can provide excess calories. especially saturated fats. and sodium. fats. ask that it be grilled rather than fried. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. but most people still eat too much saturated fat. Some kinds of fat. If you choose fish. Try fruits. which is a better choice than potato chips. and they may be just as high in calories. whole milk. cream. and they help absorb the fat-soluble vitamins A. You need some fat in the food you eat. turkey from the meat and beans group. In contrast. molasses. and fiber and add undesirable or questionable additives. and . An apple is a better choice than applesauce. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. berry jams. E. 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. but choose sensibly. or a favorite dessert. which is measured in calories. notice that many of the meals and snacks you eat contain items from several food groups. However. These foods include high-fat dairy products (like cheese. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than apple juice. increase the risk for coronary heart disease by raising the blood cholesterol. Also. minerals. Snacks and meals eaten away from home provide a large part of daily calories for many people. Food processing tends to remove vitamins. and carotenoids. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. a sandwich may provide bread from the grains group. For example. and K. When eating out. butter. or a cup of low-fat milk or yogurt for a snack. and cheese from the milk group. Choose them wisely. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Your pattern of eating is also important. choose small portions of foods. Fats supply energy and essential fatty acids. High-fat foods contain more calories than the same amount of other foods.
such as salmon. tuna. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. avocados. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Poultry. Fish. corn oil. Unsaturated fats occur in vegetable oils. palm oil. . Trim fat from meat and take skin off poultry. . and fatty fish like salmon. and Nuts . and coconut oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Choose dry beans. Use moderate amounts of food high in unsaturated fats. Eggs. or nuts daily. or lentils often. olives. sausages. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Try the lower fat varieties (check the Nutrition Facts Label). Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . Olive. Keep your intake of these foods low. beans. sunflower. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Shellfish. and peanut oils are some of the oils high in monounsaturated fats. and mackerel. . the skin and fat of poultry. Some fish. lard.Choose 2 to 3 servings of fish. bologna. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. and other cold cuts. egg yolks.If you need fewer calories.Limit your intake of high-fat processed meats such as bacon. Vegetable oils such as soybean oil. Meat. lean poultry. canola. taking care to avoid excess calories. These foods include those high in partially hydrogenated vegetable oils.regular ice cream). such as many hard margarines and shortenings. shortening). peas. most nuts. other lean meats. Beans. shellfish. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. salami. These foods include liver and other organ meats. decrease the amount of fat you use in cooking and at the table.Choose vegetable oils rather than solid fats (meat and dairy fats. and dairy fats. fatty fresh and processed meats.
During digestion all carbohydrates except fiber break down into sugars. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Limit ground meat and fatty processed meats. . . Sugars and starches occur naturally in many foods that also supply other nutrients. Sugars are carbohydrates and a source of energy (calories). breads.Choose fruits as desserts most often. Examples of these foods include milk. cereals. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. .Choose fat-free or low-fat milk. the number one source of added sugars is nondiet soft drinks (soda or pop).Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Choose fish or lean meats as suggested above.. In the United States. not the naturally occurring sugars in foods like fruit or milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Choose foods lower in saturated fat and cholesterol. fruits. some vegetables. marbled steaks.Use egg yolks and whole eggs in moderation. Prepared Foods . and add little or no butter to your food. Foods containing added sugars provide calories. fat-free or low-fat yogurt. Dairy Products . but may have few vitamins and minerals.Limit your intake of liver and other organ meats. . and cheese. and grains. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Foods at Restaurants or Other Eating Establishments . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Limit your intake of foods with creamy sauces. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same. and low-fat cheese most often.
like soft drinks. also are high in vitamins and minerals.Sweets and candies. At present. Some foods with added sugars. The reasons for switching to a vegetarian lifestyle are many. consuming less salt or sodium is not harmful and can be recommended for the healthy. is of concern. the firmest link between salt intake and health relates to blood pressure. presweetened cereals. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious 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. normal person. Some recipes include table salt or a salty broth or sauce. Only small amounts of salt occur naturally in foods. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Choose and prepare foods with less salt. Salt (sodium chloride) is the main source of sodium in foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Salt is found mainly in processed and prepared foods. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. but when you do decide to switch to a meatless diet. 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. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Eating less salt may decrease the loss of calcium from bone. and some cooking styles call for adding a very salty seasoning such as soy sauce. and sweetened canned fruits. High salt intake also increases the amount of calcium excreted in the urine. . However. Some people add salt or a salty seasoning to their food at the table. you need to go into it with as much information as you can. like chocolate milk. cakes and cookies. Intake of a lot of foods high in added sugars. You will face no nutritional deficiencies. There is no way to tell who might develop high blood pressure from eating too much salt. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Not all foods with added salt taste salty. Never stop learning about your diet and what you put into your body. and fruit drinks and fruitades are also major sources of added sugars.
with or without free-range eggs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. A vegetarian does not eat any meat. or slaughter by-products such as animal fats. nuts. • Fruitarian. though each level gradually eliminates animal products. A type of vegan diet where very few processed or cooked foods are eaten. are well documented. fish. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. shellfish or crustacean. vegetables and fruit. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). Being healthier on a vegetarian diet means spending less on health care. The highest levels eliminate fruit and vegetables. milk and milk products. I have included this section for your personal choice. Consists mainly of raw fruit. . antibiotics. You might be surprised to know that there are many different types of vegetarians. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. including pesticides. These drugs are consumed when animal foods are consumed. This is the most common type of vegetarian diet. or any other animal product. • Vegan: Does not eat dairy products. particularly saturated fats. Vegetarian foods tend to cost less than meat based items. game. animal foods contain far higher concentrations of agricultural chemicals than plant foods. The diet progresses through ten levels. The list can go on and on. eventually reaching the level of a brown rice diet. Not all levels are vegetarian. eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. poultry or any slaughterhouse by-product such as gelatin. Vegetarians live on a diet of grains. including sterols. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten.Animal foods are higher in fat than most plant foods. etc. growth hormones and other veterinary drugs that are given to livestock animals. herbicides. seeds. poultry. becoming increasingly restrictive.000 different drugs. Being higher on the food chain. Plants do not contain cholesterol. grains and nuts. • Lacto-vegetarian: Eats dairy products but not eggs. The dangers herein. Whatever your reason for wanting or not wanting to become a vegetarian. There are over 20. fish. in secondary consumption of antibiotics.
The women would grow huge gardens that would provide the rest of the nutrition. though in other cases it may simply mean a lacto-ovo-vegetarian diet. That includes chicken. because choosing to eat as a vegetarian is such a personal decision. but not fish. cows. Somewhere along the way. but also how it was processed for human consumption. The meat was cleaned and cured without chemicals or preservatives. . Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.Other terms can be used in describing various vegetarian diets. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Persons consuming fish but no meat are sometimes called pescetarians. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. people survived on what they could grow or kill. many years ago. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. In fact. Many. the food was pure and unprocessed. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. and pigs to provide food for their families. big business began changing the way food was not only distributed. The term strict vegetarian may refer to a vegan diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. They were freaked out by the thought of consuming something that at one time could look them in the eye. Men would kill deer. Back then. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. 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. though their exact meaning can differ. There really is no single vegetarian eating pattern as you can see from the definitions above.
Once they are killed. and other diseases. Mad cow disease is a very real illness that causes dire circumstances even death.for anyone! Many animals are also infected with diseases due to poor living conditions. Let's look at some common reasons people give for eating meatless meals. Some of us still don't have much concern over our processed foods. elevated blood pressure. In fact.especially red meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. It is a lot cheaper to buy vegetarian foods instead of meat.the way animals are killed and the preservatives put into the meat . people just accepted the fact that processed foods were a way of life. Plus.is often associated with higher risks of heart ailments.Initially. Then concern began to arise as to how safe these foods really were. . even before the animals are sent to a slaughterhouse. Another good reason is that meat is expensive. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. They are also often injected with artificial hormones to increase meat production. Meat . but others have taken a different turn. Studies were conducted. and results were published that indicated some of these processing procedures weren't as safe as originally thought. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. 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. surveys were taken.are reason enough for some people to give up meat. These two instances . This can't be healthy . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. It's true that the way we process meats can begin in a not so pleasant way.
their bodies are more refined. They include: . Medical studies have proven that a vegetarian diet is easier to digest. and imposes fewer burdens and impurities on the body. Vegetarians have fewer physical complaints. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. are healthier. there can be little doubt that eating a vegetarian diet is a healthier way to eat. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Protein. they live longer. calcium. fewer dental problems. This is simply not true. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and thus smaller medical bills. Certain components of food help our bodies not only operate more efficiently. There are six food groups in the vegetarian diet. make less frequent visits to a doctor. As a result. Vegetarians are less susceptible to major diseases that afflict present-day society. but keep us from getting sick. and vitamins are all contained in our foods. Whatever the reason. It's just a more productive and less invasive way to eat that gives way more benefits than not. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. Their immune system is stronger. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. and enjoy very productive lives. most people choose a vegetarian diet for health reasons.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. provide a wider range of nutrients. A vegetarian diet is healthy because it is typically low in saturated and total fat. and their physical appearance is better.
• Cereals/grains . peanuts. Evidence suggests that excess protein contributes to degenerative diseases. veggie burgers. tempeh. men need about 55g (more if very active). barley. oats. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. lentils. pumpkin. supplies vitamins A. brazils. chick peas. vitamins and minerals. • Nuts & Seeds . millet. Protein is very important in the diet. • Dairy products or Soya products . Meat supplies protein. All are equally important to our well-being. hazelnuts. rye. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. Still. baked beans. fat. zinc.tofu. We also need fiber and water. Women need about 45g of protein a day (more if pregnant. sesame seeds. • Soya products: tofu. • Pulses . • Grains/cereals: wheat (in bread. sunflower seeds. and E. flour. soya protein etc. beans.margarine or butter. rye. • Seeds: sesame. . although they are needed in varying quantities. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.kidney beans. rice. Carbohydrate. textured vegetable protein. walnuts. cashews. etc. soya milk. maize. oats. D. potassium and phosphorous). it is worth remembering that everything you eat gives you a whole range of essential nutrients. tempeh. etc. Fish. All these nutrients can be easily obtained by vegetarians from other sources. lentils. Most foods contain a mixture of nutrients (there are a few exceptions. Nutrients are usually divided into five classes: carbohydrates. • Pulses: peas. in addition to the above.almonds. some B vitamins and minerals (mostly iron. linseeds. Potatoes are a useful cereal alternative. barley. pine kernels etc. sunflower. proteins. etc. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. and the mineral iodine. almonds. • Fruit & vegetables. walnuts. lactating or very active). rice. pasta etc). maize (sweet corn). fats (including oil).wheat (bread & pasta). • Vegetable oils and fats .
You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. It is now known that the body has a pool of amino acids so that if one meal is deficient. • Free range eggs. macaroni cheese. We mix protein foods all the time. We can make many of them in our bodies by converting other amino acids. whether we are meat-eaters or vegetarians. e. Amino acids are the units from which proteins are made. milk and ordinary table sugar. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. or rice and peas. but eight cannot be made. buckwheat. yoghurt (butter and cream are very poor sources of protein). Single plant foods do not contain all the essential amino acids we need in the right proportions. porridge. cheese. This is not as alarming as it sounds. The sugars or simple carbohydrates can be found in fruit. vitamins or minerals and they are also the main cause of dental decay. complex carbohydrates or starches and dietary fiber. any deficiency in one is cancelled out by any excess in the other. rice. There are 20 different ones in all. There are three main types: simple sugars. we don't have to worry about complementing amino acids all the time. A few examples are beans on toast. The unrefined carbohydrates. such as potatoes and parsnips.• Dairy products: milk. Because of this. it can be made up from the body's own stores. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Contrary to previous . pasta. but when we mix plant foods together. quiche. they have to be provided in the diet and so they are called essential amino acids. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Carbohydrates are the body's main source of energy. It is a normal part of the human way of eating. Even those foods not considered high in protein are adding some amino acids to this pool. Most of our carbohydrates are provided by plant food. as long as our diet is generally varied and well-balanced. barley. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. muesli. millet. Adding dairy products or eggs also adds the missing amino acids. rye) and some root vegetables. oats. Complex carbohydrates are found in cereals/grains (bread.g. Refined sources of sugar are best avoided as they provide energy without any associated fiber.
called fatty acids. Mono-unsaturated fats. linoleic and linolenic acids. refers to the indigestible part of a carbohydrate food. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Too much fat is bad for us. such as olive oil or peanut oil. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Dietary fiber or non-starch polysaccharide (NSP). pantothenic acid and biotin. for the manufacture of hormones and to act as a carrier for some vitamins. This is no problem as they are widely found in plant foods. • B Vitamins: This group of vitamins includes B1 (thiamin). as it is now termed. fats are made of smaller units. folate. B2 (riboflavin). Fiber can be found in unrefined or wholegrain cereals. like sunflower or safflower oil are unstable at high temperatures. with the exception of palm oil and coconut oil. Like proteins. orange or yellow vegetables like carrots and tomatoes. pulses and green vegetables. The one thing they have in common is that only small quantities are needed in the diet. Two of these fatty acids. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. leafy green vegetables and fruits like apricots and peaches. . B12 (cyanocobalmin). nuts & seeds. It is added to most margarines. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. B3 (niacin). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. are termed essential as they must be provided in the diet.belief a slimming diet should not be low in carbohydrates. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. fruit (fresh and dried) and vegetables. B6 (pyridoxine). but a little is necessary to keep our tissues in good repair. In fact starchy foods are very filling relative to the number of calories that they contain. are best used for frying as the poly-unsaturated fats. or in sufficient quantities. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red.
tap water in hard water areas. • Vitamin K: Fresh vegetables. soya milks. nuts and seeds (especially sesame seeds). Found in dairy produce. wholegrain cereals. dried fruits (especially apricots and figs). • Vitamin C: Fresh fruit. . These sources are usually adequate for healthy adults. Vitamin B12 is added to yeast extracts. Vitamin D helps calcium to be absorbed. molasses. whole meal bread. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Minerals perform a variety of jobs in the body. Vegetable sources of iron are not as easily absorbed as animal sources. eggs. • Vitamin E: Vegetable oil. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. lentils and pulses. cheese and butter.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. but a good intake of vitamin C will enhance absorption. Found in leafy green vegetables. bread. salad vegetables. cereals and bacterial synthesis in the intestine. dried fruits. all leafy green vegetables and potatoes. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. leafy green vegetables. The very young. It is also added to most margarine and is present in milk. veggie burgers and some breakfast cereals. • Iron: Needed for red blood cells. cheese. eggs.
but the quantity depends on how rich the soil is in iodine. Calcium also plays a role in cell biology. calcium deficiency may lead to osteomalacia (softening of bones). about 99% is in the bones and teeth where it plays a structural role. sesame and pumpkin seeds. This may be related to repeated pregnancy with lengthy breast feeding. Of the body's total calcium. CALCIUM Calcium is the most abundant mineral in the human body. The main function of calcium is structural. cheese. This involves loss of calcium from the bones and reduced bone density. Osteoporosis can be due to calcium deficiency. lentils and wholegrain cereals. Found in green vegetables. Dairy products also have plenty of iodine. Bone loss occurs with age in all individuals.• Zinc: Plays a major role in many enzyme reactions and the immune system.2 kg of calcium. increasing re-absorption of calcium by bones. muscle contraction and nerve impulse transmission. In adults. The skeleton of a young adult male contains about 1. Sea vegetables are a good source of iodine for vegans. This causes bones to be brittle and liable to fracture. This usually occurs after 35- . Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This is important in nerve impulse transmission and muscle contraction. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This is finely controlled by hormones. Calcium is also needed for blood clotting. Calcium can bind to a wide range of proteins altering their biological activity. There is continuous movement of calcium between the skeleton and blood and other parts of the body. • Iodine: Present in vegetables. Metabolites of Vitamin D are important in this. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. activating clotting factors.
nuts and seeds (almonds. urine and sweat. Phytic acid. A low level of calcium in the blood and tissues can cause hypocalcaemia. Bone loss is greatest in women following the menopause. Reduced intake leads to increased efficiency of absorption. Hard water may also provide calcium. Calcium is also lost during lactation in breast milk. In infants and children calcium is retained for new bone growth. tofu. a component of dietary fiber. Uronic acid. oestrogen. and oxalic acid. This is thought to be due to animal protein increasing calcium loss from bones. brazil nuts. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. found in bran. Postmenopausal women are particularly at risk from osteoporosis. . However. This is called tetany. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium loss is reduced if dietary calcium is low. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Dairy products. Calcium loss is roughly equal to dietary calcium in adults. Saturated fats can also lessen calcium absorption. whole cereals and raw vegetables is one of these. Calcium balance can be affected by a range of other factors. and dried fruit are all good sources of calcium for vegetarians. Calcium is present in a wide range of foods. other research has found no difference between vegetarians and omnivores. vomiting and calcium deposition in the heart and kidneys. Lack of exercise. smoking and alcohol can all increase the risk. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. found in certain fruits and vegetables can also bind calcium. The risk of osteoporosis may be altered by factors other than diet. Adaptation to both high and low calcium intakes occur. This usually results from excessive doses of vitamin D and can be fatal in infants. Most flour is fortified with calcium carbonate so cereals can also be a good source. Calcium is lost in the feces. leafy green vegetables. being underweight. A number of substances can inhibit the absorption of calcium. This involves sensations of tingling and numbness and muscle twitches. Meat is a very poor source of calcium. sesame seeds). Excess calcium in the blood can cause nausea. Vitamin D is essential for absorption of calcium from the gut. This is due to reduced levels of the hormone.40 years and involves the shrinking of the skeleton. However. In severe cases muscle spasms may occur.
Fats consist of fatty acids and glycerol. monounsaturated or polyunsaturated. These can be either saturated. being made up of three fatty acid molecules to one glycerol molecule. Therefore. Pregnant adolescents are an exception to this. having particularly high calcium needs. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. This depends on the type of chemical bonds present in the fatty acid. The nature of fat depends on its constituent fatty acids.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. Saturated fat raises the level of cholesterol in the blood. Raised blood cholesterol is associated with an increased risk of heart disease. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The term lipids include both fats and oils. The building blocks of fats are called fatty acids. Foods rich in saturated fats are usually of animal origin. Fats tend to be solid at room temperature whilst oils are liquid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Cholesterol is present in animal foods but not plant foods. Nearly all the fats in our bodies and in foods are triglycerides. There are about 16 different fatty acids commonly present in foods. Fats and oils are essentially the same. . it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. monounsaturated or polyunsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. Vegetable fats are generally unsaturated. Fats can be classed as either saturated. Breast feeding women need extra calcium.
Plant oils may be hardened by the addition of hydrogen atoms. These are linoleic acid and alinolenic acid. Unsaturated fats are liquid at room temperature. These must be present in the diet as the body is unable to make them itself. rapeseed and soyabean oils. suet and meat fat are saturated fats. converting double bonds to single bonds. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Fats have a number of important functions in the body. Cholesterol belongs to the sterol group of fats. then it is unsaturated. They are usually of plant origin. This process is known as hydrogenation. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. However.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. arachidonic acid is not an essential fatty acid as was once believed. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. . fish oils are sometimes used therapeutically. Saturated fats tend to be animal fats and are solid at room temperature. though fish oils may also be high in polyunsaturated fatty acids. D. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Hydrogenated vegetable oils are often present in margarine and other processed foods. If there is more than one then it is polyunsaturated. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. fats act as carriers for fat-soluble vitamins A. lard. Because of this conversion. Butter. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. E and K. Fats are also essential for the structure of cell membranes and are precursors of many hormones. For this reason. As well as being a concentrated source of energy. Two fatty acids are termed essential fatty acids. They are widely present in plant oils such as sunflower. The body can make its own cholesterol and so a dietary source is not required. If there is just one double bond then it is monounsaturated. It is present in all animal tissues but is absent from plants.
Polyunsaturated fats can also generate free radicals. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio.Cholesterol is transported in to various proteins. Egg yolks and highfat dairy products are high in cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. saturated fat raising blood cholesterol. Polyunsaturated fats are usually from plant sources. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Meat. Hydrogenation of margarine causes this to occur. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Unsaturated fatty acids can exist in two different geometric forms. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Cholesterol may form plaques on artery walls if levels in the blood are too high. Because of this high blood cholesterol is linked with heart disease. stress and environmental pollutants can increase the generation of free radicals in the body. . Olive oil is a monounsaturated fat. Cholesterol is present in all animal foods but not plant foods. C and E offer protection against free radicals. A number of factors. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. These complex molecules are called lipoproteins. These are called the cis and trans forms. including alcohol. eggs and dairy products all contain saturated fats. Saturated fats are nearly always from animal foods. Unsaturated fatty acids exist naturally in the cis form. HDL cholesterol may help protect against the risk of heart disease. There are four main types of lipoprotein involved in cholesterol transport. Lard and suet are saturated fats. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Fresh fruit and vegetables are rich in these anti-oxidants. It is the LDL cholesterol which has been linked to heart disease. It has been suggested that trans-fatty acids can increase the risk of heart disease. This can lead to atherosclerosis. especially when exposed to heat or sunlight. Anti-oxidants such as vitamins A.
Dietary advice is to reduce this. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. Vegetarian diets tend to be lower in fat than omnivore diets. It also plays a vital role in many metabolic reactions. Advice to vegetarians is to keep fat intake to a minimum. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. which acts as an oxygen store in muscle tissue. Iron deficiency can lead to anemia. However. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. 1/3 suffering from severe deficiency and anemia. Iron also plays an important role in the immune system. spleen and bone-marrow. Symptoms of anemia include tiredness. 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%. between 10-20% of child-bearing age women are said to be anemic. the red pigment in blood. and to use olive oil for cooking purposes. transporting oxygen in the blood to all parts of the body. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. breathlessness. The remainder is stored in the liver. headaches. lack of stamina.5 and 4. and iron deficiency in infants can result in impaired learning ability and behavioral problems. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. people with low iron levels having lowered resistance to infection. 2/3 of which is present in hemoglobin. The body contains between 3. Research has also shown iron deficiency to be associated with impaired brain function. Iron deficiency is the most prevalent nutritional problem worldwide. In developed countries. A small amount is present as myoglobin. insomnia. IRON Iron is an essential component of hemoglobin.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron is essential for the formation of hemoglobin.5g of iron. . Special emphasis is placed on reducing the amount of saturated fat in the diet. loss of appetite and pallor.
plant proteins may not contain all the essential amino acids in the necessary proportions. blackstrap molasses. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. The absorption of iron is influenced by other constituents of a meal. Good sources of iron for vegetarians include wholegrain cereals and flours. a varied vegetarian diet means a mixture of proteins are consumed. Citric acid. Haem iron only exists in animal tissues. sugars. as can tannin in tea. Proteins are made up of smaller units called amino acids. and fresh leafy green vegetables. despite a high intake of fiber and phytate. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. green peppers. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Unlike animal proteins. Non-haem iron is less easily absorbed by the body than is haem iron. oxalates and phosphates present in plant foods can inhibit absorption. However. eight of which must be present in the diet. and some dried fruits. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. amino acids and alcohol can also promote iron absorption. Lowered levels of iron in the diet result in improved absorption. 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. whilst in plant foods iron is present as non-haem iron. . Iron absorption can also be influenced by the amount of iron in the diet. the amino acids in one protein compensating for the deficiencies of another. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. These are the essential amino acids.Dietary iron exists in two different forms. pulses such as lentils and kidney beans. Phytates. Foods rich in vitamin C include citrus fruits. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. There are about 20 different amino acids. Vitamin C greatly increases the absorption of non-haem iron. Excess dietary protein may lead to health problems. leafy green vegetables. Fiber may also inhibit absorption.
There are about 20 different amino acids commonly found in plant and animal proteins.Proteins are highly complex molecules comprised of linked amino acids. nitrogen and occasionally sulphur. histidine is also considered to be an essential amino acid. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Excess protein may also be converted to fat and stored. Good sources of protein for vegetarians include nuts and seeds. threonine. valine. Protein can also provide a source of energy. free-range eggs and some dairy products (milk. pulses. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. tryptophan. . Many hormones are proteins. Proteins are essential for growth and repair. Amino acids are simple compounds containing carbon. methionine. Amino acids link together to form chains called peptides. immune protection. each with their own unique amino acid composition. For children. However. cheese and yoghurt). Different foods contain different proteins. A typical protein may contain 500 or more amino acids. soya products (tofu. Muscle contraction. Most foods contain at least some protein. Proteins in skin and bone provide structural support. oats. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. and the transmission of nerve impulses are all dependent on proteins. They play a crucial role in virtually all biological processes in the body. isoleucine. the essential amino acids cannot be made and so they must be supplied in the diet. protein is used. phenylalanine. All enzymes are proteins and are vital for the body's metabolism. and lysine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oxygen. cereals (wheat. soya milk and textured soya protein such as soya mince). Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. The eight essential amino acids required by humans are: leucine. The amino acid that is in shortest supply is called the limiting amino acid. Certain amino acids can be made by the human body. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. and rice). Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. hydrogen.
than protein from animal foods. such as a grain with a pulse. Many plant proteins are low in one of the essential amino acids. muesli with milk (soya or cow's). cheese or peanut butter sandwich. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. For instance. As such. However. and rice with peas or beans are all common examples of protein complementing. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . Soya is a high quality protein on its own which can be regarded as equal to meat protein. This does not mean that vegetarians or vegans go short on essential amino acids. which is regarded as the ideal. This is why plant proteins are sometimes referred to as low quality proteins. grains tend to be short of lysine whilst pulses are short of methionine. such as meat. and in some cases better. Vegetarians and vegans eating a well-balanced diet based on grains. seeds. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. pulses. This is known as protein complementing. leads to a high quality protein which is just as good. milk and cheese tend to be of a higher protein quality than plant proteins. The limiting amino acid tends to be different in different proteins. Combining plant proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Previously. Beans on toast. This means when two different foods are combined. it has been thought that protein complementing needed to occur within a single meal. the amino acids in one protein can compensate for the one lacking in the other. it is not surprising that animal proteins.Protein quality is usually defined according to the amino acid pattern of egg protein.
the maintenance of the nervous system. 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). can also occur. and growth and development in children. Fermented soya products. involving the degeneration of nerve fibers and irreversible neurological damage. This is especially important in tissues where cells are dividing rapidly. particularly the bone marrow tissues responsible for red blood cell formation. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Symptoms include excessive tiredness. seaweeds. Because infants and children are growing they require more protein than adults (proportional to their body weight). Vitamin B12 is necessary for the synthesis of red blood cells. Many vegan foods are supplemented with B12. There has been considerable research into proposed plant sources of vitamin B12. It contains cobalt. and algae such as spirulina have all been suggested as containing significant B12. DNA production is disrupted and abnormal cells called megaloblasts occur. This results in anemia. However. Vitamin B12 neuropathy. eggs and dairy products. they are typically lower in total intake of protein than non-vegetarian diets. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. 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. B12 is necessary for the rapid synthesis of DNA during cell division.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. While vegetarian diets usually meet or exceed protein requirements. . If B12 deficiency occurs. Deficiency can cause anemia. It is exclusively synthesized by bacteria and is found primarily in meat. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. 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.
Vitamin B12 can be stored in small amounts by the body. including vegans and some vegetarians. it is thought that this is due to the presence of compounds structurally similar to B12. B12 is also important in maintaining the nervous system. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. have both appeared to contain significant amounts of B12 after analysis. a seaweed. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. dairy products and eggs. folic acid also being necessary for DNA synthesis. The only reliable unfortified sources of vitamin B12 are meat. There has been considerable research into possible plant food sources of B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. known as intrinsic factor. People on diets low in B12. These cannot be utilized to satisfy dietary needs. analysis of fermented soya products. In comparison. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. miso. found no significant B12. pallor. Around 80% of this is stored in the liver. Vitamin B12 is excreted in the bile and is effectively reabsorbed. and poor resistance to infection. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. shoyu and tamari. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. including tempeh. seaweeds and algae have all been proposed as possible sources of B12. may be obtaining more B12 from re-absorption than from dietary sources. sore tongue and menstrual disorders. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Spirulina. Other symptoms can include a smooth. This is known as enterohepatic circulation. Anemia may also be due to folic acid deficiency.breathlessness. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. When deficiency occurs. and nori. an algae available as a dietary supplement in tablet form. known as B12 analogues. However. Fermented soya products. Assay methods used to detect B12 are unable to differentiate between B12 . listlessness. Total body store is 2-5mg in adults. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.
Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Vecon vegetable stock. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Human feces can contain significant B12.and its analogues. However.5 µg. B12 not being absorbed through the colon lining. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. veggie burger mixes. Bacteria present in the large intestine are able to synthesize B12. These include yeast extracts. In the past. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Pregnant women are not thought to require any extra B12. and breakfast cereals. B12 has very low toxicity and high intakes are not thought to be dangerous.7 µg. the bacteria produce B12 too far down the intestine for absorption to occur. vegetable and sunflower margarines. though little is known about this. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.2 µg. A boiled egg contains 0. Boiling milk can also destroy much of the B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. 1/2 pint of milk (full fat or semi skimmed) contains 1. particularly in areas where hygiene standards may be low. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. soya milks. as the B12 analogues can compete with B12 and inhibit metabolism. Fermentation in the manufacture of yoghurt destroys much of the B12 present. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A slice of vegetarian cheddar cheese (40g) contains 0. A range of B12 fortified foods are available. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. textured vegetable protein. Lactating women need extra B12 to ensure an adequate supply in breast milk. Zinc is vital for the healthy working of many of the body's .
seeds and wholegrain cereals. diarrhea. nuts. As a component of many enzymes. yeast. beans and lentils. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Only 20% of the zinc present in the diet is actually absorbed by the body. Zinc is found in all parts of our body. inhibit zinc absorption. Dietary fiber and phytic acid. anorexia nervosa. The first signs of zinc deficiency are impairment of taste. The more sexually active a man the more zinc he will require. pulses and nuts. in insulin activity. Good sources for vegetarians include dairy products. There are no specific storage sites known for zinc and so a regular supply in the diet is required. 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. wholegrain cereals. carbohydrates. and in liver function.systems. . It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. a poor immune response and skin problems. It is always better to seek the advice of an expert before dosing yourself with supplements. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. found in bran. fatigue. particularly in association with protein foods. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. It is thought that zinc supplementation can help skin conditions such as acne and eczema. lipids and energy. 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. Our body contains about 2-3g of zinc. and decreased growth rate and mental development in infants. delayed wound healing. 60% is found in muscle. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Zinc has a range of functions. prostate problems. alcoholics and those suffering from trauma or post-surgery. Particularly high concentrations are in the prostate gland and semen. 30% in bone and about 5% in our skin. Other symptoms of zinc deficiency can include hair loss. The recommended amounts of zinc for adult men are 1/3 higher than those for women. zinc is involved in the metabolism of proteins. in the metabolism of the ovaries and testes.
Breast feeding mothers need extra zinc in their diet. vomiting and fever. Excess zinc is toxic. phosphates. sweat. but getting started with this new lifestyle takes not only dedication. particularly iron and copper. urine. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. A vegetarian diet makes you a healthier person. hair. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. A deficiency of zinc in the diet means zinc absorption is improved. but it is thought that demands are met by increased absorption from the gut. . Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Baking can destroy over half the phytic acid in whole meal bread. semen and also menstruation. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Pregnant women do need extra zinc. Zinc deficiency occurs where a large part of the diet consists of unleavened 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. 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. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but also some common sense. EDTA. Various chemicals added to many processed foods can also reduce zinc absorption e. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Too much zinc will interfere with the metabolism of other minerals in the body. such as Iran and other Middle East countries. skin. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea.g. Zinc is lost via the feces.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. You will have a larger chance of not succeeding if you do it this way initially.
take the next step by making sure you always buy free-range eggs and vegetarian cheese. but investing in a cook book is a great way to start. . tofu. remember to let them know in advance that you are vegetarian. we'll give you some great veggie recipes. A little later in this book. If you've grown up eating meat. Be careful about hidden non-veggie ingredients in foods. then fish. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Vegetarians are sometimes the brunt of jokes and prejudices . then poultry. Others eat vegetarian food one day a week. then two or three days and eventually every day. The important thing is to work out what will suit you and stick with it. Don't go it alone. Join The Vegetarian Society to make sure that you always have access to our expert advisors. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. to avoid any embarrassment when friends are cooking for you.Some people start out by eliminating red meat first. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Be prepared to take a little teasing or snide remarks. but always be a learner when it comes to your body and what you put into it. As you get more confident about vegetarian food. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. this can be difficult. We've given you most of what you need to know in the above chapters. Try something new. Buy a vegetarian cookbook (or borrow one from your local library). Don't be put off by a bit of teasing or ill-informed scare stories.usually from people who know very little about their own health and dietary needs. pulses. cous cous and all sorts of vegetables. Educate yourself by reading labels or making all your food yourself. there are literally hundreds of vegetarian cookbooks around. Learn as much as you can about nutrition and what your body needs to thrive and prosper. And. 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. but you can learn to stay healthy by understanding what it is your body needs. You'll have to change your habits. including meat alternatives like mince and sausages made from soya or Quorn(tm).
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. Don't throw that food away. free-range eggs. Most people keep a few stock items in their kitchen cupboard or freezer. Donate it to a church or local food pantry. Many of the basics . 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.g. frozen chips etc . Then you'll need to stock up on vegetarian friendly foods. That includes anything made with animal products or preservatives.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. sunflower and many others) The list looks long. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. many meat-flavored varieties are actually vegetarian) Yeast extract (e. dairy products. 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. pumpkin. but you don't need to buy everything! In fact.bread.will be suitable for vegetarians . flour. vegetable oil.
DINING OUT For many new or wannabe vegetarians. all have something vegetarian on the menu. feeds their ego and gets you an outstanding meal. If you find yourself in that predicament. veggie sausages. Most chefs in quality restaurants <http://www. pasta sauces and soups are all suitable for vegetarians already. Or worse. baked beans.associatedcontent. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. jacket potatoes. pulses or just vegetables. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Many of your favorite dishes. call ahead and ask if they offer vegetarian entrees and if not. pizzas. Most all of the better chain food restaurants have salad bars. It shows their talent. ratatouille.com/theme/609/restaurants. you can break all the rules. you will get a yes. Many have extensive. ask your server what is available. stir-fry and curries can be made with soya mince. If you are going to a quality restaurant or one that is locally owned. well stocked salad bars. chili. that fear keeps them from accepting dinner invitations from family and friends. or stick with more familiar tastes if you prefer. If not. many cheeses and all sorts of ready meals. If not. you will almost always be able to find a vegetarian friendly meal on the menu. many of the soups are bean based with no meat. Most often than not. . the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. can something special be prepared. scrambled eggs. Look at the soup bars also.html> are more than happy to whip something up. Bean burgers. such as spaghetti bolognaise. If you know you are going to be eating in restaurant X on Saturday. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. Once you've broken out of the conventional meat-and-two-vegetable routine. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.
get their protein from rice and beans (just make sure that they use vegetable broth.try dal. and not beef or chicken). or even a cheese-less pizza topped with vegetables. Many Italian soups. delightful little pastries stuffed with meat. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Hit a Greek restaurant and load up on hummus. which is loaded with vegetables. The Indian diet has a rich tradition of vegetarianism. spicy lentil dish. Depending on the chain. Tell your waiter that you don't eat meat. Pasta with meatless marinara sauce is a staple menu item. be aware that many Indian dishes are prepared using clarified butter.Even fast food restaurants are getting into the healthy trend. though. which are an excellent source of protein (and delicious). Japanese. Order your salad with no meat and you're set to go. Chinese restaurants are great for vegetarians. offering delicious vegetable entrees. And if the gang heads out for pizza. Just take a moment to quiz your server about how the dishes are prepared . you can have gazpacho (a cold vegetable . Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. too. If you thought you'd never dine again under the Golden Arches.some dishes that sound vegetarian on the menu may contain meat or eggs.just ask that your meal be prepared with vegetable oil instead. you can add a baked potato. or Mexican food. Most fast food chains now offer garden salads in a wide variety of different flavors. don't fret . as well. especially the ovo lactos. too. as it pasta primavera. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. called ghee . and restaurants offer a selection of vegetable curries and dishes made with chickpeas. ovo lactos have lots of options. although not all cities have them. and they'll make sure your meal comes the way you want it. are just as tasty as the meat-loaded kind. yogurt and fruit or a number of other meatless items off the menu. you have a delightful adventure ahead of you . At the big chain restaurants like Olive Garden or the Spaghetti Factory. dolma (stuffed grape leaves). Plain cheese pizza. such as pasta fagioli. If you like Mexican fare.Italian restaurants are another great option for vegetarians. a traditional. you were wrong. and samosas. rice and noodles. spanikopita (spinach pie) and salad made with a grain called tabouli. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. If you're new to Indian cuisine. Other ethnic options are excellent choices for vegetarians. baba ganoujh (a delicious eggplant spread). Indian restaurants are terrific for vegetarians.
simply order a salad or baked potato.burritos. Don't be afraid to ask questions when you are dining out. fundamentally. and you have the research to back it up. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. remember that's it's just for one meal . loved one that you are indeed paying attention to your health. you can make sure that you have a tempting variety of delicious foods. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. that your diet is the perfect diet for you. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Or you may end up in a situation where your hosts simply have no idea of what your needs are.both attending them and hosting them . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. This is one time. The choices are more diverse than what you think. even if your hosts know that you're vegetarian. Assure the well meaning. Offer to show them websites. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. enjoy the company and have a good time anyway! . Here they are worrying about your health and you are worrying about hurting their feelings. Etiquette is. smile and say that they're so delicious that you're happy to enjoy them. If all there is on the table that you can eat is bread and salad. the breaded and fried) and bean-and-cheese versions of all the usual favorites . If you're not comfortable with taking a chance on the veggie burger. enchiladas. they may not know how to feed you.soup). the family member or friend that just will not accept that you've gone meatless. but often misguided. Dinner parties . you really do have to stand firm.chat with your tablemates.and. If you're the host. do so . books and magazines so they can learn more. But what if you're the guest? Often. chiles rellenos (green peppers stuffed with cheese.can be problematic for people on special diets. Even if it's disappointing. It's tough. if you're questioned. about behaving well under challenging circumstances. tostadas and tacos. In those cases. you need to make the best of things. That you feel.
by all means do that. then eat a light meal before you leave the house. allowing guests to fill their plates only with what they want. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals.some are allergic to bell peppers. tell them you're vegetarian and steer the conversation to something else.If there's absolutely nothing on the menu that you can eat. If someone asks. Even under the worst circumstances there will be something for you to snack on. If the conversation is compelling. do what children do . Part of being a terrific host is anticipating your guests' needs. so you have more time to enjoy your guests. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. You'll be surprised at what people have to say . When having people to your home for dinner. or didn't. no one is really interested in what you can't eat.no one will be looking at their plate and wondering why there's still food there . ask them if they have special dietary needs. and you think there might be challenges finding something to eat. but only do so if you won't be compromising your choices.squish things around and mess up your plate. It's a choice only you can make! . Chances are good that people won't even notice that they are eating dishes that don't contain meat.and it'll save you the effort of serving.how about offering the same courtesy to them? When you invite guests to dinner. Think about how you'd like to be treated when you go to dinner at a friend's home . and leave some empty space so it looks like you ate something. Whatever happens. you can make them feel extra welcome in your home. or dairy. You should only serve meat if you genuinely feel comfortable doing so. It helps them to feel comfortable if they don't want to eat something . or your hostess sits a plate of animal food in front of you. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. You can choose to prepare a separate meal in your home for your meat eating guests. If you're comfortable handling meat products and are doing it for the courtesy of your guests. One sure way to make everyone happy is to serve a variety of different dishes buffet style. stick to your choices and prepare a vegetarian dinner. or peanuts. eat. but you won't be suffering from hunger pangs throughout the evening. To be blunt. most people won't notice how much you did. don't make an issue of your diet. or if there's anything they absolutely hate. Hide the meat under some lettuce. If you're headed to a big social event like a wedding or a family dinner.
studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. But don't give regular soy milk to a baby less than a year old.you're not passing on any of the antibiotics. your child is still a vegan.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. made just for us and full of all the nutrients we need.soy is less likely to cause allergies than cow's-milk-based formulas. Infant formula. is made as close as possible to that of mother's milk. and it's all we require or should eat for the first four to six months of life. as yet unidentified. 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. too . At the four-to-six month mark.breast milk is a natural food for humans while cow's milk is not). as it can cause intestinal bleeding and lead to anemia. substances in breast milk that make it superior to infant formula. scientists believe that there are other. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. if you're a vegetarian. Also.So you've decided to become a vegetarian. Should you decide not to breast feed. The timing varies from baby to baby . breast milk is the optimal food. Out first food is our mothers' milk. This isn't necessarily true. We all start out life as lacto vegetarians. your breast milk is superior to that of meat-eating mothers . The good news is. and when she takes a quart or more of a formula per day and still acts hungry. it's time to introduce your baby to solid foods. In addition to the sugars and other nutrients. Cow's milk should never be fed to babies under one year old. as it's not designed to meet their nutritional needs. pesticides or other contaminants that you would if you were eating meat. for most babies. (And if you're a vegan and you breast feed. choose a soybased formula . it's time to transition to solid foods. . the alternative to breast 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. Whether or not you breast feed is entirely your decision but.
You can buy commercial baby foods or puree your own fruits and vegetables in a blender. As long as it's safe for the baby to chew. so if your baby has sensitivity to a food you can easily identify it. Most babies are very fond of lentils. It's smart to introduce new foods one at a time. or any other nutritious liquid. or round. preservatives and any other additives that your baby doesn't need. start introducing high-protein legumes to the baby's diet. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Start with raw. At seven to ten months.they'll be a bit fussy sometimes. buy ones that are free from added sugars. lettuce and other leafy green vegetables. you can start offering your child some vegetarian versions of classic kids' favorites. as well as soy cheese and soy yogurt two servings per day. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. an vegetables that adults eat are fine for a child. regular soy milk. Nut butters should not be fed until after 12 months. Raw vegetables can be introduced then.once your child is old enough to transition off formula." take care that the foods aren't too hard. so that their systems can get used to the change in diet. If you buy prepared foods. bland flavor. As you ease into the toddler/preschooler years (ages 1 to 4). you can give him water. large. begin to slowly introduce other foods. juice. Once your baby eats cooked cereal. sharp. about a half-ounce per serving. except for not feeding them meat. Start with cooked grains . 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. When giving babies "finger foods. Slowly add tofu into their meals and snacks. Follow the same feeding schedules and advice that you would for any other baby. Adapt the guidelines in the baby books to the vegetarian diet. hot dogs and sandwich slices . Good choices are carrot sticks. and lightly blanched and cooled broccoli. Vegetarian and vegan children are just like any other kids .You'll want to introduce solid foods slowly. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk .rice cereal is best. regular soy milk or rice milk. starting with veggies that are easy to chew and unlikely to present a choking hazard. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. which can be cooked until fairly soft and have a pleasant.
they caught up by age 10. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . as time passes. to sandwiches. Peanut and almond butters are excellent sources of calories for kids. He loves reality television. fruits and vegetables to add lots of necessary nutrients to their diet.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. One of you is messy. too.add avocado. and since small children have equally small stomachs. So be generous with the snacks featuring grains. which is calorie-dense and full of good fats.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. when they were actually taller than average. One partner may be a social butterfly but . but the other is neat. filling plant foods.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. she adores opera. 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 . cookies and other baked goods Vegetarian diets feature a lot of bulky. they sometimes don't get all the calories they require. All marriages are about compromise. 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. You choose someone to spend the rest of your life with and. and weighed slightly less than children raised on an omnivorous diet. you often find yourselves negotiating to find a middle ground that you can live with. Very young children also need to eat more than three meals each day.
The key to making it work is acceptance of each other's choices. • Play an active role in shopping and preparing meals. No one likes to be told that they're "bad. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. doing laundry. Married couples figure out how to adapt to such differences. Buy a few cookbooks and try new recipes to keep things interesting. See if you can get them to eat soy hot dogs. getting to work and raising children can sometimes make even the smallest difference seem enormous.no two individuals are exactly alike. If your partner eats meat. but still disagree on how to eat. There are probably far more of those than there are issues on which you don't see eye-to-eye. Cook a variety of tasty. it isn't a choice designed to make your life unhappy or more complicated.but you can control how you behave towards them. • Acknowledge that your spouse's diet isn't meant to hurt you." particularly if they're simply eating the same diet as most of the other people they see every day. to believe that your ideal partner will share all of your values. when you're single and dating. You and your spouse may agree on a lot of things. If your partner is interested. appealing meals so that your partner can see that the diet isn't boring. closing the door to them making that step themselves in the future. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. • Try to find restaurants where you can eat together. It's understandable. especially in public. • Be a positive role model. too. . veggie burgers and non-dairy cheese at home. If you judge your spouse harshly for not joining you in your vegetarian journey. and it has to be for them. But that's unrealistic .but don't lecture. and the day-to-day struggle of paying bills. Try to keep in mind that your choice to become vegetarian was a personal one. You can't control what your spouse eats . and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Try to respect their decision. you may be turning them off entirely. • Never attack your spouse's point of view. As the popularity of vegetarianism increases. on convenience or on habit. Choose venues that offer both meat dishes and vegetarian options. the subject will come up naturally . whether it is based on ethical principles. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. so that you can enjoy a fine meal together. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Try to get your partner to compromise on certain foods.the other's happy to stay home every night with a good book. • Don't talk endlessly about your diet.
and if they're not supportive. . Even if they're supportive of your decision.• If you've agreed not to eat meat at home. accept that your spouse may eat meat sometimes when they're not with you. you may find them ridiculing your food choices or even actively trying to sabotage you. your parents. Negotiate a menu plan that's acceptable to both of you. and dedicate a special section of the refrigerator to meat storage. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Although vegetarians aren't looked down upon today as much as in the past. Whether you live with a partner. however . any more than it's theirs to turn you back into a meat-eater. DEFENDING YOUR CHOICE Being new to vegetarianism.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. you can't control what they eat. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. that's great .and not turning them off by lecturing them! Only you know the dynamic in your home. it's more than likely that you're the only person in your household going meatless. so only you can figure out the answers to these questions. Again.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . and nagging doesn't help. your children or roommates. Eating together is one of the great pleasures of any relationship. there will still be people who think that your new lifestyle is a weird one. You may have to ask the others in your home to cook meat outside on a grill. One thing is certain. If you can't stand to have meat around you at all. this is a huge issue. asking that it's wrapped in such a way that you don't have to look at it. If they want to change.
and the compromises you and your family are willing to make. for example. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. that all meals served by the Israeli military are kosher. Recognize that if you eat vegetarian food you are not compromising any principle or belief. A little compromise and understanding can go a long way. and that you can share together. 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. Learning how to cook without meat can be a daunting task. .If your feelings aren't that strong. here are some helpful tips to allow you to deal with your partner's choice: 1. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. (Vegetarian food is also available for Israeli vegetarian soldiers.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. but it doesn't have to be. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try out a few of these yummy recipes. Try to see the positive side of your partner's diet. 4. Becoming a vegetarian is an exciting change in your life. so that nobody's beliefs will be violated. even though many Israeli soldiers do not normally keep the kosher laws. 2. Consider. 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. It all comes down to what your needs are. 3. and when . and prepare your own entrée on the other nights. The vegetarian lifestyle will be most difficult for the non-vegetarian. while your spouse would be doing so if she/he ate meat. You don't need to be an expert. you may simply want to negotiate who cooks what. Try to find some good vegetarian recipes that you find convenient and enjoyable.) 5. Here are some great recipes for you to try. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)".
chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. husks removed • 1 large onion. chili powder. Bake for 20 minutes. Place seam side down in an oiled 9x13 inch baking dish.5 ounce) can pinto beans. Once cooled. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Fry tortillas individually in a small amount of hot oil until soft. and ketchup. Fill tortillas with potato mixture. chopped • 1 bunch fresh cilantro. divided • 2 (12 ounce) packages corn tortilla • 1 (15. boil tomatillos and chopped onion in water to cover for 10 minutes. toss diced potatoes together with cumin. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. coarsely chopped. and spread remaining cheese over sauce. and 1/2 cilantro. or until hot and bubbly. In a bowl. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). salt.Potato and Bean Enchiladas • 1 pound potatoes. Spoon tomatillo sauce over enchiladas. Meanwhile. or until tender. puree with half of the cilantro until smooth. Mix potatoes together with pinto beans. Bake in the preheated oven for 20 to 25 minutes. and roll up. 1/2 cheese. and place in an oiled baking dish. 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. Set aside to cool.
finely chopped • 1 egg. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and cook 4 minutes. place on skillet and flatten with a heat-proof spatula. kidney beans. For each pancake. carrots. Serve hot.pour off the water and save the remaining potato starch. and corn. and squeeze out the excess liquid into another bowl. Bring to a boil. split . Stir in tomatoes. egg. peeled and coarsely shredded 1 medium onion. red pepper. combine the potato mixture. Potato Pancakes 4 medium baking potatoes. and reserved potato starch. lightly beaten • 6 tablespoons salsa. and basil. In a large bowl. Cook until vegetables are tender. Sauté onions. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. green onions. and simmer for 20 minutes. chopped 1 egg. press together about 2 tablespoons of the potato mixture with your hands. salt and pepper. oregano. Season with cumin. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Wrap the mixture in cheese cloth or paper towels. about 6 minutes. Cover. stirring occasionally. heat skillet over medium-high heat. mix the potatoes and onions. The starch from the potatoes will settle into the bottom of the bowl . until brown on both sides. coarsely shredded 4 green onions. and garlic until tender. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Stir in green pepper. Cook for about 8 minutes. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and chili powder. turning once. and reduce heat to medium.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. celery. Stir in mushrooms.
sour cream mixture and slice of cheese on bun. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 slices mozzarella on each rectangle. 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). Unwind the roll dough. thickness. In a small bowl. Sprinkle each with 1/4 teaspoon oregano. combine sour cream and remaining salsa. from the heat for 4-5 minutes or until cheese is bubbly. Top with a tomato slice. Pinch together perforations to seal. onion. mix well. Cover each with remaining dough. Place a lettuce leaf. Press the edges firmly with a fork to seal. Bake in the preheated oven 10 to 12 minutes. Cook over medium heat for 4-5 minutes on each side or until firm and browned. mash beans with a fork. Sprinkle half of the Parmesan cheese over each tomato. Moisten edges of rectangles with water. or until golden brown. 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. sprinkle half of the cheddar cheese and cayenne pepper. Tomato Cheese Melt • 1 onion bagel or English muffin. Broil 6 in. Place 2 rectangles on a 9x13 inch baking sheet. Top each with 2 teaspoons tomato paste.In a large bowl. egg and 2 tablespoons salsa. Flatten to 1/2-in. and separate into 4 rectangles. burger. Add the rice.
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). and bay leaf. and bake in the preheated oven 30 minutes. corn syrup and salt. Bring to a boil. stirring constantly. Stir heavy cream. Boil without stirring 4 minutes. melt butter. garlic. Pour in a thin stream over popcorn.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Remove from heat and stir in soda and vanilla. wine. and Romano cheese into the vegetable mixture. for 1 hour. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. until cheeses are melted and bubbly. In a medium baking dish. garbanzo beans with liquid. Uncover. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Place in two large shallow baking dishes and bake in preheated oven. zucchini. stir. Monterey Jack cheese. butter. and continue baking 10 minutes. chopped • 1 (8 ounce) can garbanzo beans. and saute onion until tender and lightly browned. mix onion. In a medium saucepan over medium heat. Cover. stirring to coat. Remove from oven and let cool completely before breaking into pieces. Place popcorn in a very large bowl. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Heat oil in a medium saucepan over medium heat. sliced • 1/4 pound zucchini. Stir in brown sugar. stirring every 15 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. tomatoes with liquid. basil. and continue baking 30 minutes.
lightly beaten • 1/3 cup butter. season with salt and serve. sliced • 3 pounds carrots. Stir in capers and parsley. garlic and shallots in olive oil and set on low. chopped • 3 cloves garlic. 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. Cook for 15 minutes. Sprinkle flour over onions and cook for 1 minute. It works well when using a 3 millimeter slicing disk. nutmeg. mashed • 3/4 cup white sugar • 1 egg. Using a extra-large stock pot sauté onions. salt. slice thinly and set aside.• 3 pounds thinly sliced shallots • 3 small red onions. in order for vinegar to evaporate. vegetable base. Stir in vinegar and cook for approximately 3 minutes. Stir in water. thyme and sliced artichokes and cook for 25 minutes. cayenne. pepper. softened in water • 3 pounds fresh mushrooms. fresh mushrooms and carrots. Let cook for 15 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. 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. Add dried mushrooms along with the water they soaked in.
softened • 1/4 cup butter. room temperature • 1/3 cup margarine. or line with muffin papers. egg and melted butter. press Start. In a small bowl. Roll dough into a 16x21 inch rectangle. sugar. 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.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. combine brown sugar and cinnamon. In a large bowl. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Spoon batter into prepared muffin cups. beat together bananas. baking soda. After the dough has doubled in size turn it out onto a lightly floured surface. Cover and let rise until nearly . mix together brown sugar. Select dough cycle. Stir the banana mixture into the flour mixture just until moistened. softened • • 1 (3 ounce) package cream cheese. mix together 1 1/2 cups flour. Bake in preheated oven for 18 to 20 minutes. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. baking powder and salt. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Sprinkle topping over muffins. until a toothpick inserted into center of a muffin comes out clean. In another bowl. Lightly grease 10 muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. 2 tablespoons flour and cinnamon. cover and let rest for 10 minutes. Place rolls in a lightly greased 9x13 inch baking pan. Roll up dough and cut into 12 rolls. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter.
then add your drained.com/products/censura. 1/4 cup butter. Bake rolls in preheated oven until golden brown. Meanwhile. about 30 minutes. Add water and mix thoroughly. Sauté this for another couple of minutes. Heat on Med until thick and bubbly. When it looks like you could eat it. When it starts to get golden. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. vanilla extract and salt. use extra firm). confectioners' sugar. Stir Fry: Sauté onion and green pepper in oil. beat together cream cheese. Spread frosting on warm rolls before serving. move them to the sides of the pan and form an empty circle in the middle for your tofu.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . 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. preheat oven to 400 degrees F (200 degrees C). When they are good and soft. about 15 minutes. Set aside. You can add some turmeric for color if you like. While rolls are baking. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Add more oil to the middle of the pan. mix in the peppers and onion and keep frying. Remove from heat and add mustard and margarine. crumbled tofu (don't use silken.doubled.
Add slowly either cornstarch or flour till slightly thickened. zucchini. salt and garlic powder. just keep it till later). cook chopped veggies (NOT spinach. or just about anything. mushrooms. You can add dairy free milk and use veggie bouillon cubes. pinto. cumin. cilantro and salsa to sauce. Roll and push to one . nutritional yeast. heat broth in large kettle. till crust is brown and delicious cheese and juice oozes out. add spices. Add cooked veggies and coat them w/sauce. then add spinach on top. Place a tortilla in pan and cover in enchilada sauce. drained 2 medium onions.A variety of veggies such as green beans. 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. or whatever you like. Mix it up. chopped 1 can olives. olives. Cook in microwave or oven till about 3/4 cooked. Set aside 1/2 cup of cheese sauce in separate container. Spoon in veggies and sauce. Meanwhile. Add water and mix thoroughly. beans. combine flour. To make sauce. and lower heat. black). Spoon in filling. Meanwhile. Add onion. Heat on medium heat until bubbling and thick. and close it up as best as you can w/ the torn top shell. Thaw pie shell and take 1/2 out of the tin. layer 1/2 cheese on bottom of lower crust. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Remove from heat and add mustard and margarine. tarragon. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Add rest of cheese on top of that. 1/2 cup salsa (optional) In medium-large saucepan. Bake at 400 for about 45 min. chopped 1/4 cup chopped cilantro.
. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. until it is thoroughly heated. stir well. place over medium-high heat until hot. top with spaghetti sauce. and lemon juice. vegan cream cheese 2 Tbsp. Place 3 lasagna noodles in bottom of 11x7 baking dish. Add olive oil to a large skillet.. Remove from heat.end of pan.. Add herbed tofu. just to make it a little bit more cheesy!). Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. 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. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. herbed tofu 8 oz. keep warm.. Continue until all tortillas filled. spread carrot mixture over top. Bake at 350 until brown. vegan cream cheese. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Add parsley and garlic. simmer uncovered for 5 min. Add carrots and veggie broth. use your own judgment. set aside. sauté for 1 minute. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. repeat process until all noodles are used up. Usually lasagna takes about 45 minutes to cook thoroughly. Stir in nutmeg (possibly you could add some about 1/4 C. sliced . 30-45 minutes. at 375 degrees. Cover and bake 15 min. Uncover and bake an additional 20-30 min. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. nutritional yeast at this step.
remove pan from heat. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Cook over medium-high heat and bring to a boil. 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. Stir together thoroughly. TORTILLA CASSEROLE One 16-ounce can pinto. or black beans. or until the top is golden brown and bubbly. Reduce heat to low and simmer. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . In a mixing bowl.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. water. about 20 minutes. Allow pan to cool. preferably organic • 1 to 2 fresh jalapeño peppers. pink. salt and sugar. Just as the garlic begins to turn brown. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Remove from heat and stir in basil. seeded and minced. combine the onion with the rice and all the remaining ingredients. Heat the oil in a small skillet. Bake for 35 minutes. Pour the mixture into a lightly oiled. covered. Add the onion and sauté over low heat until lightly browned. and add tomatoes. be careful not to burn. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. wine.
and then add the baked tofu and . heat the margarine or oil in a medium-sized saucepan. Bake the casserole for 12 to 15 minutes. finely diced • 2 to 3 scallions. etc. thawed 2 scallions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Simmer gently until the sauce has thickened. Add the mushrooms and continue to sauté until the mushrooms are wilted.) • 1 tablespoon light olive oil • 3 medium celery stalks. then remove from the heat. Let stand for a minute or two. 2-quart casserole dish and layer as follows: 4 tortillas. Add the celery dice and sauté over medium heat for 3 to 4 minutes. In the meantime. half of the bean mixture. spelt. according to package directions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. stirring constantly. Bring water to a boil in a large pot. Repeat the layers. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. drain them. cheddar. Slowly pour into the saucepan. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Pour in the sauce. Add the noodles and cook until just tender. Combine the first 7 ingredients in a mixing bowl. Mix thoroughly. When the noodles are done. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. and then return them to the pot.2 cups frozen corn kernels. then cut into squares to serve. Lightly oil a wide. half of the cheese. or until the cheese is bubbly. overlapping one another.
black olives. drained • Cured olives. Transfer the mixture to an oiled. Place everything on the table. soy yogurt. warmed or taco shells. Cook some quick brown rice according to package directions. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. warm the refried beans in a saucepan with a little water to loosen. diced and sprinkled with vinaigrette . large shallow casserole dish. Allow to cool for 5 minutes. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. or until the top is golden brown and beginning to get crusty. and then cut into squares to serve. 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. TORTILLA FIESTA • Flour tortillas. cooked with a vegetable bouillon cube. Bake for 30 to 35 minutes. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. black or green • Fresh mozzarella balls or very fresh tofu.or soft taco-size.scallions and season to taste with salt and pepper. Top generously with wheat germ. burrito.
drain it and return it to the pot. • 4 large baking potatoes • 1/4 cup organic dairy. Stuff the mixture back into the potato shells. Add the remaining ingredients and stir well to combine. and serve. When the pasta is done. Stir in the pasta sauce (and if you've used dry pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. leaving a sturdy shell. or rice cream cheese . the diced tomatoes). green part only.• 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. cut each in half lengthwise. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. MUSHROOM-STUFFED POTATOES. Heat as needed in the microwave or in a preheated 400-degree oven. prepare a platter or two of antipasto and slice the bread. While bringing a large pot of water to a boil and cooking the pasta. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. soy. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. Warm up as needed. Scoop out the inside of each potato half. Pass around the Parmesan cheese for topping the pasta. about 1/4 inch thick all around.
cut each in half lengthwise. Stuff the mixture back into the potato shells. about 1/4 inch thick all around. and serve. leaving a sturdy shell. Scoop out the inside of each potato half. Heat the oil in a medium skillet. with the mashed potato in the mixing bowl. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. 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. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells.• 1 tablespoon light olive oil • 1 large onion. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. cover. When cool enough to handle. liquid and all. When cool enough to handle. about 1/4 inch thick all around. soy milk. Scoop out the inside of each potato half. and serve. Combine the mushroom mixture. Add the remaining ingredients and stir well to combine. Stir in the cream cheese. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . chopped • 8 ounces white or cremini mushrooms. or rice milk • 2 cups finely chopped broccoli florets. Season with salt and pepper and stir well to combine. Add the mushrooms. stirring occasionally. Heat as needed in the microwave or in a preheated 400-degree oven.
Broil in the oven or a toaster oven for 4 minutes. slightly overlapping circles. Transfer to a small saucepan and add the chocolate chips. Stir in the maple syrup. until the chocolate chips have melted. oyster. preferably two. then cut into wedges to serve. or until the top of the pudding feels fairly firm to the touch. or a combination) Preheat broiler (unless using a toaster oven). 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. stirring often. and stir. Just before serving. baby bella. then refrigerate for at least an hour. any variety (portabello. remove and discard the stems. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Wipe the mushrooms clean. Combine the mushrooms with the teriyaki mixture and stir together. or brown rice syrup • 16 ounces fresh organic mushrooms. cover the top of the pie with thin banana slices arranged in concentric. shiitake. about 4 to 5 minutes. maple syrup. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. cremini. Broil until the mushrooms begin turning dark and are touched by charred spots. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Combine the first 4 ingredients in a mixing bowl and stir together. If using shiitakes.• 1 tablespoon honey. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Allow to cool completely. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Puree the tofu in a food processor or blender until completely smooth.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Cook over medium-low heat. thinly sliced Preheat the oven to 350 degrees. Arrange in a shallow foil-lined pan and pour any excess marinade over them.
and salt in a mixing bowl and stir together. Combine the flour. Let stand for a minute or two. then carefully remove with a spatula to plates to cool. Make a well in the center of the dry ingredients and add the applesauce and oil. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. Allow to cool to room temperature or just warm. Stir in the chocolate chips and optional peanuts. Bake for 10 to 12 minutes. and peanut butter in another bowl and whisk together until smooth. preferably cane juice sweetened • 1/2 cup chopped walnuts. 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. then use a whisk until the mixture is smooth. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Bake for 25 to 30 minutes or until golden on top. rice milk. Combine the applesauce.• 1/2 cup natural style peanut butter. then cut into squares or wedges to serve. baking powder. Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional walnuts. sugar. or until the bottoms are just lightly browned. Pour into a lightly oiled 9-inch round or square cake pan. but no batter. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. . and a knife inserted into the center comes out with chocolate. 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. optional Preheat the oven to 350 degrees.
Pour the filling into the crust. a mixer or your fingers until the mixture is crumbly. beat together the eggs and milk. mushrooms. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and add the water. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. then stir in the cheese. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Bake the tart in a preheated 350°F oven for about 30 minutes. egg yolk and vinegar. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Filling: In a medium-sized bowl. or until it's set. and let cool. the tougher your crust will be. Prick it all over with a fork. on the diagonal. oregano and thyme. Cut in the butter and shortening. combine the flour and salt. adding an additional tablespoon of water only if necessary. 12 servings. into 3/4-inch pieces. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Baked Ravioli . or to taste Crust: In a medium sized bowl. Make a well in the center of the pastry. Remove it from the oven. Yield 1 tart. and salt and pepper into the egg mixture. and cool to lukewarm before removing the bottom.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. mixing quickly and lightly with a pastry knife. Stir the sliced asparagus. Slice six of the asparagus stalks. Bake it in a preheated 350°F oven for 10 minutes. Mix until the dough just holds together. Remove the tart from the oven. the more water you use.
until tender. The cheese should be bubbly. pepper and garlic together. Fry each piece in oil until brown . Slightly undercook them. Place the cooked ravioli in the pan and top with the rest of the sauce. In a large saucepan over a medium heat stir place in the olive oil. salt • 13 oz. Lower the flame and simmer for 20 minutes. eggplant. package of frozen ravioli • 8 oz. Cover and cook for 10 minutes. Place tomatoes in a blender and puree. Serve with a crisp salad. Chop eggplant.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. cheese. celery carrot and onion. 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. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. parsley. Bring to a boil. whole mozzarella cheese-2 cups shredded. celery onion and carrot. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. sugar and salt in to the saucepan with the vegetables. Add the tomatoes. Cook the ravioli as described on the package. can Italian peeled tomatoes • 1 tsp. In a baking pan place in some of the tomato sauce to cover the bottom. sugar • 1/2 tsp. hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes.
stirring occasionally to keep vegetables from sticking. coarsely chopped • 4 large tomatoes. Add garlic and onions and cook. Cover and cook for 10 minutes. coarsely chopped. stirring often. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Drain on paper towel and then place them in a baking pan with sauce on the bottom. stir until coated with oil. or 2 cans (14. 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. heat olive oil over medium heat. about 6 to 7 minutes. until softened. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. . about 8-10 min. After you layer them coat them with sauce and sprinkle with mozzarella (lots). mix well. Add peppers. zucchini.on both sides. about 2 min. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. and herbs. stir to combine. Keep going till run out. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Cover and cook over low heat about 15 minutes. crushed and minced • 1 large onion. Add eggplant. minced • 1 Plum tomatoes. quartered and thinly sliced • 1 small eggplant. Add tomatoes. cubed • 2 green bell peppers. Take remaining 1/4 cup cream and toss with pasta. or until eggplant is tender but not too soft.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add 3/4 cup of the cream and boil until slightly thickened.
Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. butter Preheat oven to 350 degrees. 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. Combine oil & lemon juice (for salad dressing. pepper.) Place tomatoes on baking tray. Boil pasta until al dente. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. flour 1/2 tsp salt 1/2 tsp. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. etc. Cut each tomato in fours. Let it cool. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. cottage cheese 4 eggs 6 tbsp. . pepper 2 tsp. Mozzarella. Feta Cheese. frozen chopped spinach 1/2 lb. crumbles 1 pt. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool down. Season the tomatoes for taste (salt. pkg.Rigatoni With Tomatoes.
Bake the pie for one hour. Let sit for one half hour. the pie is ready. Grease a 9" square baking pan with the butter and pour the mixture into the pan. marjoram. Make sure you spread it evenly. Place filled manicotti over sauce. Drain. Then combine the two mixtures into one bowl and stir well. Grill or broil until colour shows on vegetables. Let the pie cool for a few minutes. Pour remaining sauce over manicotti. pepper. heat oven to 400.In another bowl mix together salt. stick a knife or toothpick into the center of the pie. Uncover. 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. To tell if it is done. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. If it comes out clean. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. rinse with cold water and let drain. etc. Meanwhile. Bake an additional 5-8 min or until cheese is melted. Thread onto metal or soaked bamboo skewers. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. about 10-15 minutes. In medium bowl combine all filling ingredients and mix well. flour and eggs.) • 2 tsp garlic. sprinkle evenly with cheese. Serve with Italian bread or garlic bread sticks . Fill each manicotti with mixture.
Add soy sauce. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. bell pepper. Continue cooking. water chestnuts. shiitake mushroom caps thinly sliced • 1 med.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. until vegetables are crisp-tender. about 5 minutes. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. grated • 1/4 C onion. thin strips . mix well. and mushrooms. red bell pepper cut in short. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. mustard. chopped • 8 oz. chopped • 1 red bell pepper. sliced diagonally • 2 c baby bok choy. celery. combine ingredients. bok choy. stirring frequently. water chestnuts. peeled & grated • 1 medium carrot. or until they begin to soften. Serve over rice. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Fry 2-3 minutes on each side or until golden brown. cook onion and garlic in oil for 3 minutes. vegetable stock. lightly coated with non-stick cooking spray. Pour about 1/2 cup batter on hot griddle.
stirring occasionally. simmer until vegetables are crisp-tender. and vinegar. When it begins to smoke. Stir until the eggs are firm but moist. Add the carrots. cook 30 seconds. heat oil in large deep skillet or wok over medium heat. cook 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs. Drain and rinse in cold water. Drain noodles. Sprinkle with peanutes or cashews. red pepper. Mix to blend well and set aside. stirring frequently. Stir-fry 1 minute. Transfer the eggs from the skillet to a small bowl and break them into small curds. Set aside. Drain again and reserve. Add broth and sugar snap peas. When it begins to smoke. Place a small skillet over medium heat. Stir in the rice and stir-fry 1 minute. Add the carrot and boil 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. about 5 minutes. 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. Place a wok over medium-high heat. add to skillet with vegetables. Bring 1 quart of water to a boil in a small saucepan. tossing well. Add tamari or soy sauce. Add sesame oil. bell pepper and bok choy. celery. if desired. lightly beaten 1 carrot. Serve hot. in 1/2" cubes 1 red bell pepper. add the remaining 1/4 cup of peanut oil and the garlic. stirring occasionally. Add mushrooms. and peas. Meanwhile. . Add ginger and garlic. cook 3 minutes. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. 3 to 5 minutes. Stir briefly. 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. Pour in the sauce and cook until the rice is heated through.
6 servings Spinach Stuffed Tomatoes 10 oz. egg product. This dish will keep well in the fridge for up to a week. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. vinegar. pkg. Sprinkle with remaining 1/2 cup cheese and the chili powder. drained 1/4 tsp chili powder Heat oven to 350 degrees. and rosemary. seeded • 1/2 c chopped green onions • 1/2 c black olives. spoon over rice mixture. Mix rice. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Next. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. with nonstick cooking spray. 8x8x2 inches. Let stand 5 minutes before serving. After the potatoes are tender. cook the potatoes in boiling water until tender. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . leaving the skins on. let the salad stand for at least thirty minutes before serving. Do not overcook! While the potatoes are being cooked. They are done when you can easily stick them with a fork. press in bottom of baking dish. mix the oil. Mix beans and remaining 1 cup picante sauce. 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. drain them and move the potatoes to a mixing bowl. Spray square baking dish. 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. crumbled feta cheese • 1 sweet red bell pepper. oregano.Potato Salad • 2 lbs med. After all of the ingredients have been thoroughly (yet gently!) mixed.
Spoon evenly into tomato shells. 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. Let stand for 20 minutes. honey. cilantro and sesame seeds in a large bowl. parmesan. soy sauce. green onion and red pepper. Discard seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Preheat oven to 350 degrees. Put in large bowl. salt & pepper to spinach mixture and blend well. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Serve salad in a large bowl. shredded • 2 Asian pears. Chop pulp finely and add to spinach. Let stand 5 minutes.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. sugar. Asian Slaw • 1 head of Napa Cabbage. In another large bowl mix cabbage. Asian pears. Toss the cabbage mixture with the vinaigrette. carrot. onion. This salad goes well with grilled meats and fish. Invert tomatoes shells on paper towels to drain. Add 1/2 cup mozzarella cheese. garnish with chopped green onion and toasted sesame seeds. drain well and squeeze dry. Slice and hollow out centers of tomatoes. Sprinkle with remaining mozzarella and parsley. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion.
Simmer for 2 minutes. Add parmesan cheese at the end of cook time. 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. Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. Add chopped white part of green onion. 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. . Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. (The alcohol burns off but makes tomatoes "come alive". Cook on low heat for 30 minutes. Rapidly add vodka. Add red pepper flakes. heavy cream. Bake at 350 degrees 5060 minutes. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. then add 1 cup of heavy cream and simmer for one minute. garlic. and pepper. salt.
. 8 oz. top with parmesan then cheddar cheeses. Bake at 350 for 1 hour. Sprinkle with seasoned salt and garlic powder. vegetable broth • 2 onions. press into pie plate as crust. Carefully put a layer of spinach and crumbled feta cheese into the crust. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. cream cheese • Chopped fresh chives or edible flowers for garnish. white pepper • Dill weed to taste • 2 pkgs. sprinkle parsley flakes in a larger circle around the onions. milk. Combine eggs.Mix completely with the sauce and serve immediately. sprinkle paprika in a larger circle around parsley flake circle. pour carefully over cheeses. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. salt-free lemon/herb seasoning • 1/2 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. chopped • 1 tsp.
add zucchini. white rice. Add to a large pot and cover beans with water until water is two inches above bean line. Chill over night or until very cold. approximately 20 to 30 minutes. a portion at a time. Add all other ingredients. After beans have been cooking for approximately 2 hours. or until beans are very soft and a red gravy is produced. Now add chopped green onions and additional season salt if desired. 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. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . chicken broth. except seasoning meat.In a saucepan. onions. Blend the cream cheese in blender until smooth. Cook mixture until soft. Add season salt and continue to simmer this combined mixture for another hour. chopped green onions and rice. Garnish with chopped chives or fresh flowers. 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). Bring to a rolling boil. then cover and reduce to a low heat and simmer. add remaining liquid. Cook for approximately one more hour. until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. pepper and dill weed to taste. Serve hot over warm.
There are many. since weight lost through these practices is mostly water and lean muscle tissue. In response. Prepare a medium-hot skillet. with the calories distributed over all the daily meals including snacks. lightly oiled. not fat.200 calories. This can negatively affect his physical fitness. This is just a start for you. it tries to conserve its fat reserves by slowing down its metabolic rate and. and it may also help keep the body's metabolic rate high during dieting. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Be creative and use your imagination. women require at least 1. Athletes should avoid diets that fail to meet these criteria. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. it helps the body maintain its useful muscle mass. as a result. one should eat less and exercise more. A combination of exercise and diet is the best way to lose unwanted body fat. final mixture will be a little lumpy. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. 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. Losing fat safely takes time and patience. In other words. . There is no quick and easy way to improve body composition.500. Not only does exercise burn calories. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Dieting alone can cause the body to believe it is being starved. This ensures an adequate consumption of necessary vitamins and minerals.• 2 tbsp powdered sugar Mix all ingredients together very well. Athletes must consume a minimum number of calories from all the major food groups. it loses fat at a slower rate. many more recipes out there for vegetarians.
fat. walking. athletes should regularly eat a wide variety of foods fro-m the major food groups. stair climbing. swimming. A good diet alone. bicycling. Aerobic exercise. Diet In addition to exercise. In addition. a mixture of both fats and carbohydrates is used. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. walking. bicycling. good health. This section gives basic nutritional guidance for enhancing physical performance. cross-country skiing. and mental alertness. In reality. which uses lots of oxygen. running or walking one mile burns about 100 calories. such as sprinting or lifting heavy weights. fat is seldom the only source of energy used during aerobic exercise.selecting a variety of foods from within . he needs to run or walk 35 miles if pure fat were being burned. As a result. Because there are 3. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Good nutrition is not complicated for those who understand these dietary guidelines. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Anaerobic activities. Exercise alone is not the best way to lose body fat. and jumping rope. most people would need to run or walk over 50 miles to burn one pound of fat. burn little. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. For an average-sized person. examples include jogging. and rowing. To be properly nourished. however.500 calories in one pound of fat. Instead.Fat can only be burned during exercise if oxygen is used. if any. is the best type of activity for burning fat. proper nutrition plays a major role in attaining and maintaining total fitness. especially in large amounts. exercise to music. crosscountry skiing. Aerobic exercises include jogging. will not make up for poor health and exercise habits. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. rowing. swimming. Aerobic exercise is best for burning fat.
A high intake of fats. a person will burn 0. . Even snacking between meals can contribute to good nutrition if the right foods are eaten. Thus. and 15 if moderately active./lb. they should eat three meals a day./min./min. results from the clogging of blood vessels in the heart. intensities. Weight is maintained as long as the body is in energy balance. CAD. as shown in Figure 6-4. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. a slow. x 0. The blood cholesterol level in most Americans is too high. the state of energy balance (positive. A well balanced diet provides all the nutrients needed to keep one healthy. progressive disease. while participating in archery. To estimate the number of calories you use in normal daily activity. Avoiding an excessive intake of fats is an important fundamental of nutrition. x 0. balanced. and a typical. a person running at 6 miles per hour (MPH) will burn 0.079 cal. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. 14 if somewhat active.079 cal. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. For example. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. or negative) can be determined.each group. = 11. = 5.1 calories per minute (150 lbs. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. 150-pound male will burn 11.85 calories/minute (150 lbs. By comparing caloric intake with caloric expenditure. when the number of calories used equals the number of calories consumed. Keeping a daily record of all foods eaten and physical activity done is also helpful.034 calories/minute/lb. Good dietary habits help reduce the likelihood of developing CAD. especially saturated fats and cholesterol. and durations./lb. that is.85) or about 710 calories in one hour.034 calories per pound per minute. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.1 calories/ minute) or about 305 calories/hour. Similarly. a 150-pound person would burn 5. You will need still more calories if you are more than moderately active. Another dietary guideline is to consume enough calories to meet one's energy needs. multiply your body weight by 13 if you are sedentary. as shown in Figure 6-3. The result is a rough estimate of the number of calories you need to maintain your present body weight. has been associated with high levels of blood cholesterol.
we should reduce our daily cholesterol intake to 300 milligrams or less. the chief fuel burned is carbohydrates. in the form of glycogen (a complex sugar). The evaporation of sweat helps cool the body during exercise. Sweat consists primarily of water with small quantities of minerals like sodium. rice. potatoes) are the best sources of energy for active athletes. We should increase our intake of polyunsaturated fat. Examples include weight training and the APFT sit-up and push-up events. water lost through sweating must be replaced or poor performance. The current national average is 38 percent. because they can lead to low blood sugar levels during exercise. As a result. especially when training in the heat. It plays an important role in maintaining normal body temperature. vigorous activity can use up most of the carbohydrate stores in the exercised muscles.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. but to no more than 10 percent of our total calories. pasta. Repetitive. Very intense activities use more carbohydrates. age. The body uses fat to help provide energy for extended activities such as a one-hour run. Concerns for Optimal Physical Performance Carbohydrates. Initially. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Water is an essential nutrient that is critical to optimal physical performance. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. 'but as the duration increases. are the primary fuel source for muscles during short-term. Athletes often fail to drink enough water. It is also important to avoid simple sugars. In addition. the contribution from fat gradually increases. can result. depending on body size. whole wheat bread. Cool. and training sport. sex. Because foods eaten one to three days before an activity provide part of the fuel for that activity. plain water is the best drink to use to replace the fluid lost as sweat. Carbohydrates are the primary fuel source for muscles during shortterm. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. high-intensity activities. it is important to eat foods every day that are rich in complex carbohydrates. Individual caloric requirements vary. up to 60 minutes before exercising. At least 50 percent of the calories in the diet should come from carbohydrates. Foods rich in complex carbohydrates (for example. Athletes . Finally. and possibly injury. such as candy. high-intensity activities.
can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. During intense training. to the total energy requirement of heavy resistance exercises. The primary functions of protein are to build and repair body tissue and to form enzymes. The recommended dietary allowance of protein for adults is 0. This can improve endurance. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.0 to 1. these drinks should be used with caution during intense endurance training and other similar activities. On the other hand. Many people believe that body builders need large quantities of protein to promote better muscle growth. nausea. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. one's need for protein might be somewhat higher (for example. 1. are helpful under certain circumstances. Cholesterol is a fatlike waxy substance and is produced by the liver. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Protein is believed to contribute little. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Sports drinks.should drink water before. during. Although cholesterol has purposes and is important to overall health and body function. and diarrhea. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. .5+ hours) at intensities over 50 percent of heart rate reserve. drinks that exceed levels of 10 percent carbohydrate. these beverages can provide a source of carbohydrate for working muscles. can lead to abdominal cramps. who have a high proportion of lean body mass.5 grams per kilogram of body weight per day). During prolonged periods of exercise (1. During periods of intense aerobic training. if any. and after exercise to prevent dehydration and help enhance performance. as do regular soda pops and most fruit juices. Weight lifters. too much cholesterol in the body has damaging effects. Therefore.8 grams per kilogram of body weight. 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. it is necessary to first understand what cholesterol is.
In fact. 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 . cholesterol cannot be dissolved in the blood. This puts you at serious risk for disease such as heart and stroke. educate and provide healthful options. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. though. As we progress with "30 days to lower cholesterol" you will learn healthy. On the other hand when you eat foods such as fruits. Instead. vegetables. Lipoproteins equip the cholesterol to move around the body.) HDL transports cholesterol from cells back to the liver. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. alternative ways to manage your cholesterol without having to rely on medications. and grains you can maintain optimal health as they do not contain cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol. which is another form of fat.Cholesterol forms every cell within the body. it plays a life-giving role in many functions of the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. In fact. the levels build up and cause damage by clogging your arteries. molecules called lipoproteins carry cholesterol to and from cells. With too much cholesterol in the body. meat and eggs your cholesterol elevates. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. produces hormones such as estrogen and testosterone. This is done simply from reducing cholesterol by 1%. The purpose of this ebook is to inform. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. When the cholesterol level is appropriate. HDL is either reused or converts to bile acids and disposed. This is known as "good" cholesterol. High cholesterol can be avoided! With a nutritious diet. When you eat saturated foods such as dairy." As with some fats. When cholesterol is at a good level it works to build and repair cells.
family history of heart disease." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.high for optimum heart health. Low Density Lipoproteins (LDL. HDL consists of more protein than triglycerides or cholesterol. For some. and aids to remove LDL from your artery walls. HDL aids to ensure protection from the risk of heart attack and/or stroke.even when other cholesterol levels are normal . we are setting ourselves up for problems. smoking. and diabetes mellitus.may lead to heart problems. consider renting the documentary movie "Supersize Me. To maintain optimum health. The results on his cholesterol and body health in just 30 days are truly frightening. some people require a very aggressive approach which includes cholesterol lowing medication. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Other factors involved in this risk are age. 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." This documentary details the attempts of one man to live on fast foods and little exercise alone. Understanding the Causes of High Cholesterol Besides diet. gender and the heritage of the individual. gender. Eating fast foods and convenience foods results in eating too many fats and salts. which can raise our bad cholesterol levels.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. . We will address this issue as we progress in "30 days to lowering cholesterol. Obviously. If you want to see a graphic representation of this. Due to heart risk factors besides diet. other causes of high cholesterol are lifestyle. since having too low levels of HDL . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. In addition. when we speak of having "cholesterol levels" we mean more than one number. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.
Just 20 minutes of aerobic exercise. Your Arteries and Cholesterol The job of your arteries is to pump blood. Age and Gender: Cholesterol levels increase with age. the cholesterol level starts to increase.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. including walking. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. High levels of bad cholesterol may even prevent arteries . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Once a woman starts menopause. If you have a family history of heart disease and high cholesterol levels. Use low fat cooking sprays to replace heavy oils whenever possible. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Exercise does not have to be a large time or money commitment. The Dorsal Aorta or the main artery branches out into many smaller arteries. work harder and start earlier in adopting a healthy lifestyle and eating plan. Diet: An important consideration in eating is choosing lower fat. each day will lower cholesterol. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. It is never too late to start on this path. Too much cholesterol in the blood . While there is not much that you can do about your age.prevents arteries from working their best. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Buy cooking oils that are unsaturated.especially bad cholesterol . Women generally have a lower level than men from age 50 to 55.
from functioning at all. Each are made up of epithelial cells. and the main reason behind the blocking of arteries is high levels of bad cholesterol. you need to keep your cholesterol levels in a healthy range. eating a better diet and getting exercise can help keep you healthy. The heart relaxes and produces enough force to push the blood through. No matter what your current health. In a healthy person. Consider: Heart disease is one of the leading killers in North America. heart attacks. it is critical then that we keep arteries free of bad cholesterol for optimal health. It helps pump the body's blood. since cholesterol can actually lead to blockages in your arteries.or bad cholesterol levels that are elevated but not considered "very bad" . High cholesterol levels fill arteries with thick substances that prevent your body from working well. and strokes. The inner layer is smooth and allows the blood to flow easily. If this happens often enough you can suffer a heart attack or a stroke. As the heart beats. This means that if you want to prevent heart disease.can increase your chances of heart disease or stroke. Even having "borderline" cholesterol levels . the arteries expand and are filled with blood. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. The middle layer is elastic and very strong. smooth interior. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. For this reason. Your heart becomes starved of required blood. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Arteries are constructed of a tough exterior and a soft.
but reducing your intake of all salts is the better choice. try to lower your saturated fat intake as far as possible. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Being overweight can contribute to cholesterol and to heart ailments. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. The effects over all will be immediate. especially if you have very high cholesterol. . you can take steps to regain your health by following a low cholesterol and low fat diet. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. if you have elevated levels of high cholesterol. In fact. If you need assistance seek out a nutritionist or dietician. Limit your sodium intake to 2400 milligrams a day. 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. Receive 25_35% or less of your day's total calories from fat. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Consume less than 200 milligrams of dietary cholesterol each day. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. As an added benefit. 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.Eating is one of the things that can affect your cholesterol level a great deal. In fact. Sea salt is a better option. this sort of diet will also make you feel generally healthier and more energetic as well. Again. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. If you have too high cholesterol.
These foods include: Oats. salad dressing and sauces. hot dogs. • Enjoy foods high in soluble fiber. High cholesterol foods include: Organ meats (this includes liver. Limit and eat only in moderation if at all: Highly processed foods.Refuse foods made with harmful trans fats such as margarine. You can keep the skin on to seal in the juices so long as you remove the skin before eating. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. fish. rye. poultry. . You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. salami and fatty red meats All foods that are fried. and especially processed meats such as deli meats. dry beans. 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. bologna. which can wreak havoc on your heart health. sausages. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. including select cuts of meat.
vegetables. not poached. As an added bonus. Consider all the vegetables you may not have tried yet (please note that this list is not . you can avoid this in the future simply by eating more fresh fruits and vegetables. white meat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. You can only eat small portions of animal products before you have to worry about cholesterol content. Increasing your intake of fresh (not canned.not to mention the higher rates of obesity . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.and have lower cholesterol levels as a whole. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. The white "marble" is fat that can increase your cholesterol.When selecting meat. those nations that eat more fruits.that North Americans face. While you do not want to overeat. and grains are healthier . If you have always felt deprived while following low-fat diets in the past. To put it simply. choose leaner cuts. With vegetables and fruits. Even the leanest cuts of meat. you do not have to worry as much about eating too many fruits and vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. and cuts that have less white "marbleized" texture. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. there is no such worry. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. Select fish such as cod that has less saturated fat than even chicken or other meats. fish. chicken. In fact. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. When most of us think of "veggies" we think only of a few. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.
complete . green beans. and many others) Bean sprouts Lentils Peas (again. 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. navy beans. mung beans. sugar snap peas. broad beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. borlotti beans.there are too many vegetables to list here . red beans. soy beans. lima beans to azuki beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. runner beans. from black beans. chickpeas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . kidney beans. not just the seeds. These may include snow peas. many which you likely have not tried before. green peas. there are many delicious brands of peas.
Chieftain. Jonagold. Liberty. Kandil Sinap. you will be stunned by the range of lettuces out there. Arlet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Try the following varieties: Akane. from butternut to acorn to pumpkins and gourds. red potatoes. orange. . Mcintosh. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. 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. Mutsu. Blushing Golden. from the common to the exotic.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Empress. There are many types of mushrooms. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green. Fuji. not just their size. Mantet. Centennial Crab. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Honey Crisp. some quite rare. Empire. yellow and red peppers. Braeburn. it is a fungus. and others. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Cortland. Gala.
Bartlett. Canary. and sweet cherries such as Black Russians. Honeydew. Royal Plum. Cassava. Red Astrachan. currants. Lapins. boysenberries. and Sensation Dwarf Peach. cloudberries. bearberries. Unize Plum. crowberries. Yataka. Russet. lingonberries. and others) Cherries (from sour cherries. Red Secor. Starr. loganberries. sea grapes. huckleberries. Red bananas. elderberries. Baby Bananas. Watermelon. Apple Bananas. bilberries. among others) Pears (including Asian pears. Hedelfingers. Red Haven. Stanley Prune_Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Reliance. gooseberries. and others) Berries (besides the usual strawberries and raspberries. Baking Bananas. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Virginia Gold. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. blueberries. and others) Persimmons Pineapples Plums (including Mt. Chinooks. Empress Prune_Plum. barberries. Yellow Transparent. many kinds. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Patricia.Northern Spy. there are dewberries. Canteloupe. wineberries. Monmorency cherries. Starking Delicious Plum. nannyberries. Opal. Wilson Juicy. Beirschmidt. Dietz. cranberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water.
Cooking and Cholesterol If you want to lower your cholesterol. Convenience foods. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Look back over the list of fruits and vegetables . are notorious for offering poor nutrition and plenty of fat. salt. In fact. you will want to cook your own meals more often. If you want to lower your cholesterol over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . most of us have tried only a small fraction of the fruits and vegetables that are out there. 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. Read about new varieties of fruits and vegetables and try them as well. 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. When you have many types of healthy and delicious foods to choose from. Over the next 30 days. every week. find a variety of fresh fruits and vegetables you have not tried and try them. Make it a mission to buy some fresh fruits and vegetables you have not tried. The fact is. 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. avoid all fast-food. convenience. The secret to low-fat eating is to make eating the right foods as attractive as possible. and sugar. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. of course. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.treat it like a checklist of the food adventures you could have with food. you will naturally choose foods that are good for you and for your heart. and prepackaged meals. use this list of fruits and vegetables. Print the list and circle all the fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. .
a salad and sandwich take less time to put together than it takes to phone the pizza parlor. even if you are lost in the kitchen. Japanese. Wrap some veggies in a tortilla. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house.This isn't hard to do. herbs) and garnish with a few nuts. 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. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. and drizzle the salad with olive oil and lemon juice. you can easily create a salad that is enticing. Use these to add flavor to your cooking rather than relying on salt.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Use good olive oil instead of butter. Simply chop up some favorite salad greens (mescalin mix. Choose fresh ingredients . If you must use salt. cucumbers. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. 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. switch ingredients to healthier alternatives. Don't overlook cookbooks that feature Chinese. Buy some fresh herbs. cut more veggies into a salad. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Vegan. Not only is this healthier for you. Raw food. zucchini. use only a pinch of the best sea salt you are able to buy. If you have recipes you cannot part with. Cooking to lower your cholesterol is not very hard. carrots. and Indian recipes. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes.the very freshest you can. You can also create a very low fat salad dressing by combining half an avocado with some herbs .and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. There are many recipe books at your local library . tomatoes.
bacon bits. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. and other high-fat foods in your salads. Avoid highly processed deli and sandwich meats. but some combination of this recipe can give you a tasty meal with less fat. .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. It can also be a great quick breakfast on days when you are in a rush. This makes an excellent and very healthy snack. opt for skinless poultry. If you are using apples or other fruits that tend to "brown" in your salad. Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas. eggs. If you are craving desserts. Sandwiches: Sandwiches are quite easy to make. Combine until blended. Avoid croutons.and lemon juice. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Many prepared pasta dishes use plenty of salt or cream-based sauces. You can make similar meals with rice or even low-fat tofu. Add the pasta and toss until the vegetables are the desired consistency. and lemons can make a beautiful and attractive salad that is very low fat. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. whole milk products such as chesses. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Instead of fats or mayonnaise on your sandwiches . berries. Instead. All can be made into delicious and heart-friendly meals in minutes. Experiment with different fruit combinations to find different tastes. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Pastas: There are a number of pastas available. use lean and skinless chicken or other poultry. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. Fruit Salads: Chopping up some of your favorite fruits. Shred your favorite vegetables or cut them into very small pieces. Add your favorite fresh herbs (basil is a good choice) and combine. 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. This can be a very tasty combination and is still quite healthy for you. If you do want to add meat to your salad.
calories. skim. 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. If you absolutely crave a dessert or snack. Lean meat dishes: When you have chosen your lean cuts of meat.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. take care to read the labels on these snacks and choose the brands with the least sugar. Jello. However. these products still do often contain sodium. sodium. Also. and cholesterol . and hydrogenated fats). though. 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. plenty of calories and some fats. Consume fat free. so overindulging in these will certainly not allow you to keep your heart healthy. and sugars. calories. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. fruit sherbert. and poultry rather than red meats. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . 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.simply place the fish on the cedar. animal or graham crackers. low-fat yogurt. puddings made with low-fat milk that make lower-fat alternatives. polyunsaturated. wafers. Enjoy white meats. If this does not work. For example.many are very high in sodium. you can make these foods even healthier by reducing the amount of fat you use in preparing them. cover with lemon juice and possibly herbs and grill or bake until done. fish. Choose only lean meats. you can get planks of cedar that are perfect for baking or grilling fish . occasionally eating low-fat desserts and snacks such as angel food cake. try to stave off the craving with fresh fruit. fat. fig and fruit bars. and salt that you can. At many fish shops.
but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.Choose fresh rather than processed. Traditionally. 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 . It sounds crazy. prepared. adopting a very low-fat diet and healthier lifestyle is often challenging. you may nit get the same strong images in your head. they were for less-than. You learned to like some foods as a child. less than healthy foods have needed advertising. Odds are. simply because salads and vegetables are advertised a lot less. 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.a large. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Although we may know which foods we should be turning to and which lifestyle changes we need to make.healthy processed foods. 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. though. there is a huge market for convenience and "junk" . but you have also learned to associate certain foods with certain ideas and ideals . If you cannot find fresh produce out of season.even when those foods are processed and contribute directly to higher cholesterol. juicy burger with all the toppings. Think of the last ten food advertisements you have seen. we don't always do what is right. especially if we have followed less than ideal eating and life patterns for some time. you likely picture the hamburger you see in advertisements . When you think of a salad. Face it.and likely this has been the doing of advertisers. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Today. pickled or tinned foods. try frozen foods that have no sauces or other ingredients added. 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. spiced. When you picture a hamburger. However. because they were not needed.
but many times these foods are less than great for your cholesterol level. This is no mistake. In too many grocery stores. Often. they come in brightly designed packages that grab the eye. 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. and sodas to the amount of space given to the produce section. If this describes you.they add ambience to make the meals more attractive and appealing. 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. Take a look at those high-fat and cholesterol-high foods. though. sugary foods. There is no reason why your heart health should suffer because some advertiser is good at their job. so that customers are more likely to walk away feeling happy and satisfied with their meal. . this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. When you visit your local grocery store. much as restaurants do. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. compare the amount of shelf space given to convenience foods. Odds are.foods. After all. junk foods. Advertisers are trying to make their products appealing. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Advertisers do an incredible job at making foods attractive. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and lower your cholesterol over the next 30 days as well.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. Is it any wonder that restaurant meals . 2) Make good-for-you foods appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. they are placed at eye level. Add some music or candles to your dinner.even those that are fatty and terrible for your cholesterol . Most people see the majority of food advertisements on television. In fact. avoid the television for a while and watch your cravings for fatty foods decrease. Figure out where you see advertisements for foods and then avoid those ads.
you will find it much easier to stick to a low-fat diet .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. 3) Describe foods in a way that makes them appealing to you. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. imagine them in the worst possible light . This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. greasy. . recall the times you have had terrible fast food or convenience food meals. Advertising works by staying with you. As soon as you are aware that you are craving the foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Ask your friends and family for their dining-out horror stories.For the next 30 days. use a little negative advertising. congealed. Try to do the same thing as advertisers . 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. If you find that you crave convenience foods.such as "delicious" and "juicy" described about fatty foods.as mushy. and other foods you are trying to avoid during the next 30 days. For example. 4) Use a little negative advertising. fast foods. cold. watch out for negative words. and disgusting. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats." This is not likely to make you crave these foods especially since you are always hearing great adjectives . You can use the same technique to make good-for-you low-fat foods seem appealing.when buying food that is good for you. Whenever you find yourself craving foods that are high in fat or sodium. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 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. try to find ways to make these foods less appealing.without feeling cheated or deprived. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .
go through your home and get rid of the foods that you should be eliminating or cutting back on. you are more likely to reach for them when you are hungry. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If these things are not in your home. but prevent fruit flies.and for life! . you are more likely to turn to them when you are feeling hungry. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. While you are cleaning out your kitchen. You do not have to invest a lot of money for this. If you keep cookies. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. no-stick cooking ware. you are more likely to cook at home rather than being tempted to eat out. if you can. give it away. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. When you make your meals yourself. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. try to find ways to make cooking in your kitchen more appealing. advertisements. Hang up some nice curtains or at least get rid of the clutter. fried foods.and are less likely to cheat on your new eating plan. 2) Make your kitchen a heart-healthy place. Replace your foods with lowerfat or healthier alternatives. If your kitchen is an enticing place to cook. you should eat in and eat foods you have prepared yourself almost all the time.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. 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. If you have a deep-fryer. healthy foods over the next 30 days . That way you are far more likely to reach for low-fat. Also get rid of any fliers. 2) Give them away to a friend or food bank. and other temptations around. Invest in parchment paper. . as you work to lower your cholesterol. a rice steamer. If you make healthy foods more attractive and visible. For the next 30 days. you can easily reduce how much fats and sodium goes into each meal. 4) Get lots of appealing heart-healthy foods into your kitchen. 3) Eat in. you are far less likely to be tempted by them. or menus from take-out places and restaurants. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. wok.
once you learn to cook healthy and delicious meals. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. or spouse. 8) Socialize without food. cooking with someone else tends to be more fun. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. After a long day at work. Whether you get help from a roommate. fear is a great motivator. and pubs or we have movie nights that include take-out pizza. on hiking trails. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 9) Get motivated. and have the opportunity to spend time with others who are concerned about heart health. Or. Most of us plan our days and our finances. it can be too daunting to come up with a menu and then cook a meal from scratch. or in your home rather than in restaurants or cafes that feature rich foods.listen to music or watch a movie on a portable DVD player as you cook. If you can't find someone to help you. Meet friends at the gym.5) Consider taking a heart-healthy cooking class. make it a habit to meet friends at places that don't have food as a major entertainment. . then find some way to make cooking time more fun . Over the next 30 days. 7) Get help in the kitchen. 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. Find ways to get yourself motivated to eat well for life. but we often leave eating to chance. If you have very high cholesterol. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Many of us take in excess calories and fats when we eat out with others. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. For many of us. child. coffee shops. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. The hard part is staying motivated to keep the diet plan up for weeks. This is especially a problem since we so often equate social times with eating . so that there is no excuse to turn to convenience food. This can make heart-healthy eating more difficult. 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. Plus. 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. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. You will learn many recipes and cooking tips for heart-healthy eating.we meet friends at restaurants.
On a paper. 12) Figure out your eating dangers and find ways to overcome them. Sound too simple? Not at all. types of fat. Whether it is general stress. The portion size of grain should be smaller and the portion size of animal proteins (meats.10) Make heart-healthy food more convenient. high-sodium "fast foods. Post your list in your planner or other visible place so that you will see it. and other low-fat foods are among the most convenient foods out there. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. list the times you are more likely to want to eat. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. salads. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.no larger than a pack of cards. and cholesterol in each of your foods is causing you stress. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 13) Make cholesterol-friendly eating easier. 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. or meetings with your boss. Luckily. Sometimes. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fiber. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and you will reach for these foods rather than turning to high-fat. If counting fat grams. sadness boredom. Most of us have specific emotions and events that may make us turn to comfort food." 11) Make heart-healthy food more interesting. vegetables. If Tuesday work meetings leave you reaching for cookies in your office desk. milk products) should be smaller still . If you can make low-fat alternatives easier to reach for than fast food. If your walk home from work takes you past a favorite restaurant you find hard to resist. Make sure that you eat different fruits and vegetables . When you prepare a meal. Keep low-fat yogurt and other low fat foods around for fast snacking. and other healthy meals easier. sodium. list ways you can avoid the situation or at least make better choices when you are faced with it. fruits. then you may need to find a different route home. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. this is very simple. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and beside each item.
as well as concentrates. There are thousands of supplements on the market.do your cooking with the olive oil. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. but for most people interested in lowering their cholesterol. Use olive oil as your main source of fat and refuse other dressings or sauces . inexpensive. metabolites. but it will go a long way towards ensuring that you don't give into the cravings.each day so that you get a variety. constituents. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. this simple formula will be a snap to follow and will actually lower your cholesterol. amino acids. or give you more energy. 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. all of which are easily accessible to athletes. full-fat dairy products. and extracts of these substances. Eliminate foods such as organ meats. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. lower your cholesterol by making sure that reaching for lowfat. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplement product labels must include the words "dietary supplement". There is no one magic pill or powder that you can take that will make you stronger. Eating a variety of foods on a regular basis is the most important step toward this goal. you must weight the purported benefits against the potential risks . skinnier. 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. This will not make your cravings for less-than-healthy meals go away. Over the next 30 days. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. egg yolks. Variety is still important because bars and powders are not always low fat. botanicals. Nor are supplements a substitute for regular exercise. or easily digested by all. minerals. If you are considering supplements. herbs. this may not be enough. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. If you are on a very strict low-cholesterol diet.
For example. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. If you have heart problems. even if you think that you can do this through the foods that you eat. But. In addition to this. find a good quality multi vitamin and take that as directed. Another source for information is the web. make sure that you have a reliable source. There are two routes to take. But. it sometimes needs additional supplementation to take it to the best level it can be at. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. if you have a need to lose weight. quality is essential to success here. While a diet that's full of nutrient rich food should not be replaced. If a product makes claims that sound too good to be true. the claims probably are too good to be true. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. problems with gaining weight or other conditions. you are probably still missing out. start by finding a health food store or a vitamin supplier. look for supplements that can offer weight loss benefits. Don't assume that any information that you find is reliable. It's like always giving your car premium gas and oil to do its job even better! . you can probably find a supplement or several that can address those problems for you. These individuals can also help provide you with the information you need regarding improving your conditions. Quality is very important if you want to see benefits from supplementation. Giving your body the nutrients that it needs to make it through the day is essential to your well being. what do you take? First off. First. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems.(and cost) before deciding to use any product. 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. Therefore. First off. Information is key. Again. How do you know how much to take? That's a trickier question. 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. find out what type of supplements you can take for your individual needs and problems.
but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is manufactured naturally in the body from the amino acids glycine. The energy released by breaking this bond powers the contraction of the muscle. and pancreas. while the remaining 60% is stored in form of creatine phosphate (CP). the bonds in the ATP molecule are split. Creatine is the most popular and commonly used sports supplement available today. liver. I have been using multivitamin supplements and vitamin B supplements for 20 years. without oxygen. mainly found in red meat. This phosphate portion bonds to the ADP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. including both elite athletes and untrained individuals. . There are several though that are very useful. When ATP is depleted within the cell. the body must use other methods to replenish ATP. Once CP stores within the cell are depleted. I can gain 5 kg of muscle in just two weeks using creatine. The fastest method.There are thousands of different supplements on on the market. and replaces that amount through dietary intake and fabrication within the body. Creatine is a natural constituent of meat. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. There are many different varieties of whey protein. or adenosine triphosphate. yielding ADP (adenosine-diphosphate). turning it back to ATP. is the "power" that drives muscular energetics. and methionine. Another important supplement is whey protein. 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. When a muscle is required to contract. the cell can no longer contract. For the majority of the population. Some of which perhaps are not particularly useful. The typical male adult processes 2 grams of creatine per day. Approximately 40% of the body's creatine stores are free creatine (Cr). Creatine works by increasing the water volume within your muscle cells. Creatine is used for the resynthesis of ATP. There are several methods by which the body rebuilds ATP. Creatine is also a very good supplement for gaining muscle mass. ATP. This process takes place in the kidneys. arginine. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.
creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. 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. though. You can also calculate creatine dosage according to body weight and mass. Many people like to take their creatine in a shake as it most often comes in the form of powder. your weight is multiplied by . You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. so you would require 2. Creatine is also thought to increase the body's aerobic abilities. Glutamine . Experts say in the "loading phase". In other words. The periods are brief because the ability of a cell to store CP is limited. 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. Essentially. the formula would look like this: 1 lb divided by 2. this could get confusing! Not really.2 kg multiplied by . it's recommended that you stick to 5 grams per day.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.3 = 27 grams of creatine per day After the loading phase. 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. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. However. After that. Follow along closely. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. So if you weight 200 pounds.3 grams of creatine per kilogram of body weight. allowing further capacity to regenerate ATP. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.7 grams in the maintenance phase. It can also delay fatigue during repeated workouts. the dosage is 20 grams a day for five to seven days. you should be consuming .Supplementation with creatine increases Cr and CP within the muscle. Creatine is safe for most everyone to take with the exception of people with renal issues.
Much of your protein will come from your diet. Glutamine is a nonessential amino acid that is produced naturally by the body. our body can produce more than enough. and speed up growth hormone production. Many people are choosing to supplement daily due to the long growing list of benefits. If you have too little glutamine in your system. during times of stress. you'll need both creatine and glutamine alike. This includes stress that the body is under during periods of exercise. it can result in muscle loss. increasing protein through weight gainers or protein powders is necessary. This two to three gram dosage used post workout builds protein. Protein is what makes up and maintains most of the stuff in our bodies.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Two to three grams has been found to help symptoms of queasiness. . This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Under normal conditions. liver. Again. prevent sore muscles. it usually comes in powder form. If you want to build a ripped body. You have to have a positive nitrogen balance in order to gain muscle mass. Over 60% of our amino acids come in the form of glutamine. Of course. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. glutamine reserves are depleted and must be replenished through supplementation. Protein The importance of protein to a body builder is a no-brainer. The remainder is in the lung. Research shows levels of supplementation from 2 to 40 grams daily. The typical American diet provides 3. but if you really want to grow your body mass. Sixty percent of glutamine is found in the skeletal muscles. Glutamine is also thought to prevent sickness. It is the single most important nutrient in a body building regimen. and stomach tissues. repairs and builds muscle and can induce levels of growth hormone found in the body. However. Protein has been shown to have the best effects on the body when combined with carbohydrates.Another popular supplement among body builders is glutamine. promote healing. brain. so you'll want to take it with milk or in a shake.
Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide. Nitric oxide also comes in powder form as well. especially on a diet. speeds recovery. When on low-carb diets whey can function as an alternate source of energy. Unfortunately this pump is only temporary. If not. which in turn leads to increased blood flow. and increases strength along with stamina.The best type of protein supplement on the market is whey protein because it is the highest yield. You can also add in some fruit for flavor. and will dissipate shortly after you complete your workout. As with creatine. 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. which is the muscle pump we are familiar with. and should be taken in the manufacturer's recommended dosage. sparing hard-earned muscle protein and glutamine stores within the body. It often comes in pill form. 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. a key molecule manufactured by the body. Whey protein is the only choice when on a diet however. the best time to take your protein supplement is post-workout. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Many body builders take nitric oxide for a variety of reasons. It also signals muscle growth. So whey is the best protein. causes vasodilation (an expansion of the internal diameter of blood vessels). This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. so you can take it in a shake just like with other powdered supplements. As we said before. Combine the powder with some eggs. It also supplies the most amino acids that bodybuilders use. it's good to combine your protein with some form of carbohydrate for maximum results. The release of nitric oxide creates surges of blood flow. low-fat milk. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric oxide promotes extended ability to life weights. Nitric Oxide is present for a brief moment. when a muscle contracts and blood vessels dilate. oxygen transport. ice cream. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. and olive oil. .
you can take.There are many other supplements. All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. They help the body fight the ill effects of these diseases and promote healing. general energy and well-being. and low sperm count. 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. Steroids do have some advantages. 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. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. steroids have some serious health implications when taken for reasons other than therapeutic. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. and in many places. They can cause serious liver damage and even lead to liver failure. But those are the only ones I prefer to take apart from ginko biloba. Steroids increase testosterone production which can lead to overly aggressive behavior. . Ginko is great for circulation. cancer. especially if you use them together synergistically. but they are used by body builders all over the world. Using the supplements mentioned you'll see some results quickly. That causes an enlargement of the breasts along with an increase in fatty deposits. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. a decrease in libido. However. which is known as stacking . and other serious diseases. they are illegal. However. so it's good for your brain. complexion.
a massage or soak in a hot pool will reduce the feelings of fatigue. It controls the way that you perform each action. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Body building has long been thought of as a man's sport. You will still need to take time to rest though. though. as well. A Healthy Emotional Life As you can assume. MENTAL TRAINING Mind Fitness. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. Even using various methods to help your body recover. but many body builders take them to basically tell their muscles to get bigger. They are naturally produced by the body. perhaps it's better to cut down on the workouts and allow for your body to recuperate.Growth hormones stimulate the elements in the body that make muscles grow. your mind is a powerful tool and it helps you through each step of your day. but more and more women are getting interested in it as well. Following is a list of recuperation techniques and a description of them. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They can be dangerous. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You can get huge. . At these times a good sauna. 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. They can make you bigger quicker.
the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. several key things must play a role. A Healthy Brain With the onset of Alzheimer's happening to more and more people.Yet. there is evidence that says that you can actually push off the onset by some time if you do the right things. plays a significant role in the quality of life and the longevity that you have in your life. Although you may be wondering just how you can control your minds fitness. such as a death or deception. In addition. There are many different ways that this can happen. What's Healthy? For your mind to be in a healthy state. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. there are many ways that your mind's fitness may not be the right level that it should be. performing mental tasks and you need to be able to conquer problems effectively. When you are emotionally or mentally unfit. The mind's health is quite an important aspect and. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. There are many various ways that you can improve your emotional state by learning how . you need to be able to effectively deal with it and then to move on. should something emotionally troubling happen to you. challenged and attentive is essential to your well being and this fight. While life affects each one of us. your body's health is directly related. For example. In fact. Keeping your mind active. Emotional health is an important battle that everyone must strive to improve. including the simple fact that you may have to battle illnesses more often and with greater intensity. For this particular battle. it's anything but easy to make it through the day without dealing with some type of stress or pressure. 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. for many people living in today's hectic lifestyle. First. you need to be fully capable of thinking clearly. you need to exercise your mind. 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. the importance of having a healthy brain is very evident. believe it or not.
but it also causes all types of physical problems for those struggling with it. you may think that you have nothing to worry about. but that's not a common occurrence. Believe it or not. of course. Not only does it pull you down through causing large amounts of emotional trauma. Indeed. But. After all. While you can't take away everything in your life that causes stress. learning to effectively manage stress is important. you do all that you need to do and there's nothing limiting you. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. During these times. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about.to react to critical situations. Those that are spiritually fit. It can help you to tackle even challenging tasks with more ease and with success. and you. mental turmoil and even times when they are so stressed that they can not function properly. It can lead to various health issues physically. mentally unstable and unfit. For those that do believe in a Higher Power. Spiritual well being is a critical factor in maintaining your health. . This is a personal decision. it can often play a role in the way that you see your life as well as in your emotional state of mind. Sometimes it may be important to remove the stressors from your life. While there isn't always a need to be religious or spiritual. Where Are You Now? When it comes to determining how mentally fit you are. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. too. most people go through stages of depression. 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. you can consider them. the right social activity is one way to improve your emotional health. too.
Yes. . ask yourself these questions. 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. too. It's easy to go to the food to get the satisfaction that you need. Improving the fitness of your mind not only improves your daily life but increases your longevity. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. consider this scenario that happens over the span of time. 1. Do you struggle to make the goals that you set for yourself? 4. For the most part. Yet this is a dangerous situation. your mind can be struggling at the same time. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. To determine where you stand in mind fitness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. although you may not realize it. then you should be considering the vast number of mind fitness needs you may have. While food never used to be so readily available. or are eating whenever you feel like it. If you have trouble sleep. Do you feel anxiety. 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. stress and angry often? What does it feel like and how intense does it get? 5. Do you hate the life that you are leading. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. now. Be honest. For many millions of people. Emotional eating is eating when things go bad. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. this is one of the prime reasons that they are overweight or unhealthy in their diets. For example. 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. While you may not want to do this. 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. it hurts to hear but just like your body goes through illness.
A health self esteem is one that's confident but not overly macho. is to recognize that there is a connection between the way that you feel and the way that you eat. You aren't any good. 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. The first step in fighting the way that food makes you feel. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. and you'll see differences in the way that you feel and the way that you see the world. You should be able to feel confident in the decisions that you make and in the way that your life is moving. fatty lunch. the pounds are creeping onto your hips. you hate your job so much that the only thing that makes it feel better is eating something bad for you. In just a bit we'll talk about some of the ways that you can have good mind fitness. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. your self esteem drops.You begin by getting stressed at work. You become upset at yourself. Soon. In fact. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. yet if left intact. . which includes emotional eating. You decide you need a big. Just look at you. Soon. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating..these are all things that people end up saying to themselves when they are emotionally depleted. You can't make the right decisions. it's also one of the worst things you can do for both your physical and your mental health state. You are a failure. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You then find yourself dealing with pressure from the boss. Now. Incorporate as many of these things into your life as you can. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. 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. Emotional eating is one of the hardest cycles to break... though. you find yourself in even more problems. you didn't do the job right. As your self esteem drops. you almost purposely make the situation worse by eating bad. you are not fitting well into your clothing.
"Hey. 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. Commit to going out and having fun. This allows your mind to repair damage and it allows you to improve your network of friends. Those that have people around them to support them do well in many more aspects of their lives. how can you build a social network of people that you can rely on? Make time for those that you already have. even when you don't pay attention to them otherwise. Getting away or even just finding time to play a board game is essential. that relationship alone will be one that you have to work on. both physically and mentally. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. That means taking on the challenges that come up between people. Getting down on yourself because someone doesn't like the job you did isn't okay. Build A Social Network A social network is a very important to your well being. its fun to have people around too! But. take care of the way that they look and those that do things for themselves are the most confident people out there. ask what you could have improved on for next time. Then. working through them and then letting them go. You should always strive for a lifestyle that's positive with those in your family and your friends. In part of that comes the fact that if you want to have family and friends you . Those that dress well. If you are married. whatever way is fun to you. Just putting on a beautiful outfit can make you feel good about yourself. at least one time per week. you need to be able to say. work on improving them if you can and then do the best job that you can overall. If your boss says that the job wasn't good enough. Learn to take criticism positively. learn how to accept compliments and to take criticism. Don't assume that they will always be there when you need them. Don't take friends for granted because they won't be there when you need them the most. Although challenging. 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. Let's face. In addition. Relationships take time and work.Accept those.
too. To help remedy stress. For starters. 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. allowing you to fend off Alzheimer's and other conditions like it. Asking questions. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Your Overall Mental Fitness Plan So. You'll feel good about life and your social network. Managing Stress Its not easy job. 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.need to be a friend. . Stress affects your ability to function properly. a physical activity. 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. always keep yourself learning. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. or some other thing that really brings you happiness is necessary to have. It hinders you throughout your life by causing unhealthy living situations. now you have it! You know what to do to make your lifestyle improved through these changes. You should also use challenges to help power you through your day and your life. getting the answers and working at it helps to improve the brain's function. If the situations that you are in provide you with high levels of stress. A hobby. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. but mentally you do! For starters. physical risks and puts your entire well being at risk for emotional breakdown. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. there are many things that you can do. it is important for you to find solutions to those problems. use your brain power! You don't have to do any type of exercise with your brain physically of course. but you have to do it! Stress is one of the largest problems in health today. find an outlet. by relieving stress. Learning new things keeps the mind active and that means health.
Keep your self esteem positive. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. learn something new. Lifestyle Fitness. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. is a problem for your health and your ability to make it through the life you have. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Improve your social network to reduce stress and to improve your quality of life. . drinking and drugs. It also helps to make it through difficult times when you have someone by your side. 2. and physical fitness increases. Drinking And Drugs Each of those three things. You probably already know the risks of what these things can do to your life. Improve your brain's fitness by challenging it through new adventures.1. Working on this is hard. There are no ifs about it. 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. Make changes like these today and see results today. Smoking. Unlike the other chapters. smoking. If you can't think of anything. Too Your lifestyle is the way that you live your life. 3. but you may not realize the extent at which it takes to improve them. Do things that are enjoyable to you. Each decision you make throughout the course of the day plays a role in your fitness. smoking will eat away at your lungs and will cause cancer. they are not everything. Improve them. Although each of these other elements that we've already talked about is very important parts of your lifestyle. continuous learning and through challenges of all types. You Are What You Do. 5. mental and emotional benefits right away. For example. this one will be structured a bit different. 4. It will cause cancer eventually in your lungs. but feeling good about yourself is a must for overall health. Improve your stress levels and see physical.
You will find that your health increases. There may be an underlying medical condition that could be causing it. Why is sleep so important ? There are actually several reasons. your stress levels DO go down and you can feel better about the life you are living. You need this time for your mind to. sleep is the body's time to relax and to recoup what it's done all day. It's a time to restart. If you are facing problems with insomnia or are struggling to get to sleep. even if it is one of the hardest things you will have to do. find a method to stop smoking and do it. Some damage can be fixed through healing over time. Stress hurts more. you destroy your body slowly and methodically. To improve your lifestyle and to extend your life. your body can repair the damage that you have done to your lungs. but the . though. then you aren't getting the right amount of sleep for health. others can't. This can only happen if you stop soon enough. Drinking and drugs are just as bad. Smoking and drugs are simply a no no. 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. To improve your fitness. talk to your doctor about it. For one. It's the time that your body heals from the exertions of the day. Sleep Do you sleep ? No. refresh and give yourself the best chance at improving tomorrow. You kill brain cells. you put your life at risk and you destroy the organs in your body. you need to remove these problems from it. They aren't able to improve the level at which they can function and they make bad mistakes.But. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. It's the way that your mind works through problems. Your lifestyle fitness requires that you get quality sleep each night.Rest is one of the most overlooked parts of an exercise regimen. When you quit early enough. physical ailments hinder you more when you don't get enough sleep. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your energy increases. smoking is something that you can stop. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs.
This will help you signal your body that it's time to think about resting. Try having some white noise in the room like a fan running. For starters. • Don't drink a lot of fluids before sleep. You're better off waiting until the next day when your body has been given proper rest. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Try having a light snack before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Lack of sleep can have an intoxicating effect on your body. If you work up a sweat before trying to sleep. According to the Journal of Applied Sports Science.096. • Get at least eight hours of quality sleep per night. • Keep your bedroom dark and cool. especially tea or coffee. you should never work out after not sleeping the night before. but if you go to bed on an empty stomach. Muscle adaptation and growth often occurs at night. Just as you'd never head to the gym after drinking a few beers at your local tavern. which is above the legal driving limit in most states. you start to feel sleepy. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. As your body temperature lowers. your body is doing exactly what you have been asking it to do during your workouts .reality is it is actually a quite important principle. Body temperature has a huge effect on our ability to fall asleep. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Make sure this snack is light. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. though. Some people disagree with this theory. Not only will the caffeine keep you awake. • Establish both a regular sleep cycle as well as a pre-sleep routine.build muscle. . it can distract from your ability to fall asleep. your lack of muscular coordination places you at a much higher risk for injury. but you'll have to use the bathroom more often as well which will disturb your sleep. During the suspended state of animation you are in. Working out in this state has its obvious downside.
You worry about money and end up facing financial hardships that move into your work life. • 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. at least two hours beforehand. and even your physical health. If you are having problems with sleeping. but it is something to make part of your overall guide to living a long. healthy lifestyle. there are many ways that you can overcome them. it is also vital in helping your body recover and ultimately grow like you want it to. As you know. growth hormones are also released. • Don't do stimulating things before bed such as watching television or working on a project. your marriage. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. stress causes a wide range of health concerns for your body. A majority of growth hormones are also released when the body is in the sleep state. but the majority of this happens while the body is at rest. . Your body can recover and repair any damage you did during the day while you are at rest. 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. Just think of the role that money plays in your everyday life. Just as sleep will give you more energy. This is what makes you grow. your body's synthesis of protein increases. your home life. During a workout. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits.While your body is sleeping. but it really can be. Growth hormones are very important in increasing muscle mass.
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.
com This site is nothing less than amazing. or network with others in social settings.abcbodybuilding. 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. These are only a few resources you can check out as you begin your body building quest.getbig. You will find more information than you could have ever hoped for on this website including tips on nutrition. but it's free. where to find supplements. and it will open you up to all sorts of insights into this great sport. sample workout plans.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. contest schedules and results. The Internet is another invaluable resource for body building information. • www. and ways to prepare yourself for competition. • www. In researching this book. as well as pictures of people who have made amazing transformations through a body building program. this author depended on several of these websites for information. You will find a whole new world opening up around you! .Nothing can really compare to personal advice and guidance.com This is another super website where you can find tips and tricks about how to maximize your workout.bodybuilder. Here are a few you should really check out: • www. You will get the most information by joining their website. Look around you and find what works for you. Ask around when you are in the gym.
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