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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.
you are shaving away days. it will last many years longer. For most.) Fitness is about SURVIVAL. then. this will be something different. When each part of the machine is cared for. Your body is designed to work as a machine. Well I can go on about the benefits of fitness and will do so later in this book. Really. Others may need a certain level of fitness for their employment. Fitness is not something that you have to struggle with. Fitness is a term that is used to help define the ability to stay in the best physical shape. everything but so long as I am still fit and strong and healthy . Do you worry about brushing your teeth today? No. it can be that simple to be healthy. If it isn't taken care of.That's what gives me the POWER to SUCCEED. is well maintained for many years. it is a matter of staying healthy as long as possible. Let's make fitness fun. Imagine having a greatly increased sex drive. once you learned how to do it.Imagine walking alone at night and really feeling safe because you are physically strong. weeks. You could take all of my money. Sorry if I sound overly patronising. If a car. then the machine won't run well and eventually won't run at all. but when you look at this as your body. That's costly to you. and even years off of your life when you don't take care of your machine (your body. When you were learning how to do them. But. Fitness is an essential part of life. because it's a habit. trust me on this from a guy that used to smoke two packs of cigarrettes per day. for example. you likely hated it. then. the entire machine works the best that it can. you cut several years off the life of the car. Others may be recovering from an illness or injury. for example you don't change the oil in it. When the machine is neglected either in part or in the whole. it became something that you didn't think twice about. That's what we want you to think of when you think of fitness. You'll learn many things that you'll be able to implement immediately to start experiencing success. . but remember that fitness is something that you can get into the habit of doing which makes it easy. "What am I staying in shape for?" To each person. You may ask. When you were three you were probably taught to brush your teeth. all of my friends. You learned to put your clothes on.
You'll find excuses about not doing it. You'll dread it. chances are good that area of your body is bothering you because it's an unhealthy area. IT WONT BE EASY AT FIRST. You'll claim that getting fit is just too hard. You just can't give up what you love. For me it's a bit of belly fat. if you have the will power to save your life by sacrificing for just a few weeks.Overcome the initial procrastination. In fact. this is painless. Granted. Nevertheless. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. It's just something that you do. it's an important first step.such as a weight lifter adding cardio to beat belly fat. The same applies to experienced athletes that must alter or increase the training in a specific area . you'll see that fitness can be easily mastered by you. What do you see? If you are unhappy about any part of your body or training. That's not true. Our first goal is to determine where you stand right now. but it may hurt your ego a bit to do it. the first weeks of learning to be fit and staying healthy will be the hardest. Don't worry. . You will be sore and tired.
the more prone to health risks you are.Here are some questions for you beginners to ask to determine where you stand right now. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. 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. Ask your doctor where your blood pressure is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. The higher this number is. You need this number to be there. this is generally 120 to 139/80 to 89.this is part of the goal setting process. You need to begin by understanding that change needs to happen. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Its important to do this to more firmy establish and prioritise your fitness goals. There are several tools that you need to use to determine your health level currently. Experinced athletes should also do a realistic self review . . For adults. You can find calculators for many of these available to you free of charge on the web.
What To Start With To get started with fitness. if you are overweight. In effect. 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. start by getting through these basic first steps. your lungs and even your heart are suppressed. Beginners . ideally. But. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk. the fat here is likely to be what kills you. These three things are critical elements for you to take into consideration when considering where you stand right now.• Ideal Weight: In comparison to your height and body structure. Those that have a large midsection are the most prone to heart problems. This is an important piece of information because of how vital it is to your health. . Those that have a larger midsection are most prone to health risks. The fat that is here will push into your body. your ideal weight is the weight that you should be. there's much more for you to consider.
and to work on first. 5. to improve on. Stand up straight. not at your doctor's office. Get your weight. Set your goals. This will be your indication of your weight loss and health improvement. Ask him for measurements of your blood pressure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Measure your waist. Do this at home on a well programmed scale. Do it the same time and same way every time you weigh yourself. Pull up your shirt. your heart rate as well as any other important factors he may be interested in you improving. Calculate your BMI.1. Write them down and post them in several locations in your home. 2. . Determine that you are healthy enough physically to begin improving through diet and exercise. suck in your gut and measure at your belly button all the way around using a tape measure. It's going to come down and that will be quite rewarding! 4. Meet with your doctor to talk about your overall health. Determine what's important for you to maintain. 3. You need this to see just how unhealthy you are currently.
For many that will mean losing weight. But. If you don't think that you need to lose weight. People with some experience under the belt will need to examine their flexibility. you need to take into consideration the fact that overall health is in fact important to improve. What You Will Learn So. There's much to learn and improve on for most of us. that's not to say that you don't have health problems beyond that level. I was very ill and thin. For others it will be less dramatic. Cardio Vascular fitness level. or giving up some addiction or bad habits. I got into it because I was a drug addict. Therefore. Throughout this book. Many people are still at risk for high blood pressure. that will mean improving other qualities of your life. By understanding where you stand on these factors above. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. high cholesterol as well as other concerns even though they aren't technically overweight. For others. inflamation syndrome. Although many people start looking into fitness because they want to lose weight.Now that you have this done. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . fitness is not just about weight loss. For me the impression made in the initial months was very strong because I made much progress in this time. I'll point you in the direction of improving your overall health. strength etc. you can begin to improve your health. that's great! You are one step closer to being healthy. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. With fitness everyday is a new beginning so you can always review your progress and set new goals.
They used to tell us alot of bull that 6 hrs is sufficient. isn't enough if you aren't eating the right foods even if you are losing weight. we mean making sure you are emotionally and mentally fit. The longest i went without sleep in the army was 5 days and 4 nights . Sure you can function on less or more. especially of course if you are too fat. the goal is to improve your stress level. The best substitute for a bad habit is a good one so fitness training is a wonderful cure.Each of these aspects is very important. I say hogwash and current medical research says the same. Since your body is likely to be your largest factor impacting your life. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. .some say they only need 4-6 hrs. help you to understand where you are and then help you to get to the goals that you have. ways. Many of you will be fighting with some bad habits. each aspect is just as important as the next. smoking or drug use. But giving up serious vices is not easy and you are well advised to get professional medical advice. though. we'll teach you how to improve your life through easy. I know your situation. That means insuring that your overall life is healthy in regards to the life that you lead. General Health: First things first. With your mind fitness. 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. Those with eating disorders can also benefit from physical conditioning. we'll tackle what the healthy standard is. GET ENOUGH SLEEP !!! Sleep . Because each plays a role in your overall health. for example. Most of us need 7-9 hrs sleep everyday. Namely alcohol. and even fun. Its simply not true. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. it doesn't do much good if you don't eat the right foods. but 7-9 hrs is optimal. Emotional stability is critical to overall health. While your body must be maintained as much as possible for health. Remember. With lifestyle fitness. When i was in the army they were very keen on sleep deprivation. I normally need 9 if I'm training and eating heavily. 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. Throughout each of these aspects. Losing weight. we will start there.
give up the vices like drink and smoking. .So. actually. Your body is a well designed machine. Your lungs supply your heart with the necessary oxygen. Each part of your body functions well because of the support that other parts play. the time has come to improve the way that machine is working. Not only will you feel great but you will have medical proof. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your heart pumps oxygen rich blood to each cell in your body. Your brain keeps everything working. I cover diet in another section because its very important. This is so you can see the improvements in coming weeks and months. delivering fuel to it so that it can perform its duty. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. get 7-9 hrs sleep every night. This means physically. I recommend you go to a good doctor and just get a general check up. Stress and recuperation are also critically important and are covered in another section of their own. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing.if its unhealthy.
your arms or anything else. It would store food in fat so that when there wasn't enough food available. to know what level of fitness your body is in. this could be a potential problem that needs to be considered. Keep a log of this information so that you can see your progression. chances are good that your heart has been affected by it. You should weekly weigh yourself. your body can't maintain a healthy muscle mass. the body had to do what it needed to so that you could stay alive. it goes further than this. too. your neck. Yet. we need to address your body's ability to do what it needs to through being physically capable. You should understand how well your body is working. That way. Talking to your doctor is a great place to start when it comes to determining your overall health. If you don't work hard. What some people don't realize is why their body has developed as it has.Go to the library and read as much as you can on health and physiology. Well back in the time of the cave man. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Your job is to give your body what it needs to continue to perform correctly. your blood pressure and your body mass index are good indications of your overall health. these fat reserves could be used. That means taking the measurements that we've listed. While your diet is something for the a later section. too. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. it's important for you to know where you stand health wise. you should address these specific concerns. You may not physically be able to exercise . If you are overweight. Where Are You at? As we've mentioned. You shouldn't skip this step. the same day at the same time each week. Your weight. Your muscles are necessary for functioning but they have been built to be used. not to sit idle. you can improve your overall health and then improve upon your situation by knowing how to. Your body is used to providing your muscles with the fuel that they need to work hard. What's Healthy? As we mentioned early. You cant do that without the information in your head and I cant teach you everything in just one book. If you have problems with your legs. you need to take into consideration the vast number of measurements that we've already taken.
he was credited with the invention of the first exercise equipment marketed to the masses. the sport of body building has been around for quite some time. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. This competition was the basis for many .to a certain level. and body building supplements are at an all-time level of performance. How Can You Improve ? Improving your body means improving your body's ability to move and function. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. that's a great sign. He became so successful. If you aren't having any physical limitations. But. its going to improve. the man known as the "father of bodybuilding". It's a hard realization. Exercise is something that some people hate and others love. pains or weight problems. even if you aren't overweight. Now. Our overall plan to improving your body's fitness level is through exercise. one step at a time. Understanding where you are is difficult for many at first. In actuality. coupled with the other fitness elements later throughout this book. Even an overall fit person can often improve their body's fitness through improving their body's makeup. but remember your body is built to be used. look at your body in other manners to determine what you can improve on. Its not easy thing to do at first. personal trainers are making a tidy living helping people stay fit. 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. not to sit in a chair at a desk all day. chances are good that you aren't getting enough exercise and fitness into your life anyway. it's not the permanent solution. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. As he became more popular. Gyms are big business. In the late 19th century. he created several businesses around his fame and was among the first people to market body building products bearing his name. Again. but it will get easier. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Using your muscles and strengthening them are vital to improving health and fitness. 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 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. you heard of him right ? Through the years. In 1970. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. there can be a lot to learn. stronger. and the sport has evolved into a real competitive arena. but you'll need some information first. nothing will compare to actually getting to the gym and lifting those weights. Olympia competition that remains the most popular body building contest to date.others to follow including the Mr. Women have started to take an interest in honing their bodies. Training techniques were improved. men around the world were inspired to become bigger in their physique. Of course. and body building equipment evolved into an effective means for working muscles in ways never thought of before. . and more aggressive in their behavior. When World War II broke out. body building has just grown in popularity becoming almost an obsession for many people. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.
If done in the right way the two are complimentary. 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. Anerobics can aid the cardio system and reduce fat.can you do the splits ? Probably not. The components of physical fitness are as follows: Cardio respiratory endurance . Nothing else. The three things of most interest to us in biochemistry are nutrients. 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. After a while you will develop a natural sense for this. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. then there is anerobic which is great for muscle and bone growth and strength. supplimentation and recuperation should all fit in with your optimal body routine. By training. If you can do it with one. The nervous sytem is quite remarkable. But you can raise one leg out to the side at 90 degree's i bet (everybody can). There is aerobic training which is best for cardio respiratory improvement and fat loss.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Deeply tied in with all of this are your biocemistry and your nervous system. . and other activities and still have enough energy left over to handle any emergencies which may arise. But its a nerve reflex that prevents you. hormones and waste products in the blood such as lactic acid. Aerobics can improve muscle function and growth. Especially with the training and recuperation. Components of Fitness Physical fitness is the ability to function effectively in physical work. Diet also has a significant influence over biochemistry. diet. Your body works with a natural cyclic rythym. Well guess what. Your workout routines.Exercise Physiology Lets cover some basics about physical training. training. By balancing your training and recuperation you can optimize your biochemistry. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. consider this . The nervous system prevents this from happening (thank heavens).
Time.and following a good diet. Infrequent exercise can do more harm than good.the ability to move the joints (for example. eye-hand coordination. detracts from appearance. reduces performance.Muscular strength . The principles of exercise apply to everyone at all levels of physical training. Factors such as speed. sleeping. elbow. Progression. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. and eye-foot coordination are classified as components of "motor" fitness. "FITT" Regularity. normal range of motion. Excessive body fat detracts from the other fitness components. . and negatively affects one's health. Muscular endurance .the amount of body fat an athlete has in comparison to his total body mass. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. knee) or any group of joints through an entire. Regularity is also important in resting. progressive training. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. from the Olympic-caliber athlete to the weekend jogger. muscle power. Body composition .the greatest amount of force a muscle or muscle group can exert in a single effort. a person must exercise often. Flexibility . Intensity. and Type. One should strive to exercise each of the first four fitness components at least three times a week. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. To achieve a training effect. Appropriate training can improve these factors within the limits of each athletes potential. agility.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
muscle strength. Personally I have a cardio workout at the warmup stage. These factors are Frequency. To be effective. however. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. muscle endurance. . for example.since overemphasizing any one of them may hurt the others. at least three exercise sessions for cardio fitness. especially when training for strength and/or muscle endurance. For example. Ideally.you must strive to conduct 5 days of physical training per week. strength. The acronym FITT makes it easier to remember them.Balance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Three physical activity periods a week. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Time. 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. Providing a variety of activities reduces boredom and increasesmotivation and progress. time. with only one session each of cardiorespiratory. Thus. athletes should have at least three strength-training sessions per week. Another way to allow recovery is to alternate the muscle groups exercised every other day. athlets become better runners if their training emphasizes running. Training must be geared toward specific goals. a program should include activities that address all the fitness components. goals and motivation. and Type. You will find that you can experiment and find the optimal routine for your metabolism. to obtain maximum gains in muscular strength. then I do my weight training and perform stretches between my weight exercises. and flexibility training will not improve any of these three components. it does not improve a 2-mile-run time as much as a running program does.Intensity. Recovery. Overload. Specificity. Although swimming is great exercise. Variety. and flexibility should be performed each week to improve fitness levels. For optimal results.
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). Changes in cr fitness are directly related to how hard an aerobic exercise is performed. a five-day-per-week program is much better than three per week. Monday. Wednesday. However. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. if you have a hard run on Monday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. The more energy expended per unit of time. During the second week. and Friday. will help keep you super fit. the greater the intensity of the exercise. Stretching exercises are done in every training session to enhance flexibility. In the first week. 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. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. For example. . However. all components of fitness can be developed using a three-day-per-week schedule. Depending on the time available for each session and the way training sessions are conducted. Wednesday.With some planning. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. and those that exceed 90 percent HRR can be dangerous. and Friday. Such programs. Unfortunately. Wednesday. INTENSITY Intensity is related to how hard one exercises. The following training program serves as an example. when coupled with good nutrition. and cardio fitness is trained on Tuesday and Thursday. 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. and Tuesday and Thursday are devoted to muscle endurance and strength. you may also choose to run on Tuesday and Thursday. By training continuously in this manner. it is the factor many units ignore.
Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. With this information. the group run will be too intense for some and not intense enough for others. if he is in excellent shape. For example. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). As a result. and relative conditioning level. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in poor shape. By determining one's maximum heart rate. . if he is in excellent physical condition. A athlete determines his estimated maximum heart rate by subtracting his age from 220. and. one can be sure that the intensity is enough to improve his cardio fitness level. he could start at 85 percent of his HRR. a person who is in poor shape should exercise at 70 percent of his MHR. at 80 percent MHR. resting heart rate. if he is in relatively good shape. For example. the THR is figured using the estimated maximal heart rate. a 20. graphic$$$$$$ Percent MHR Method With this method. and. one must compensate for its built-in weakness. at 90 percent MHR. If a athlete knows his general level of cardio vascular fitness. graphic$$$$$$ When using the MHR method. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. at 70 percent HRR. Thus. if he is in reasonably good shape. One's ability to monitor the heart rate is the key to success in cr training. at 60 percent HRR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). To compensate for this.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. he can determine which percentage of HRR is a good starting point for him. an appropriate THR or intensity can be prescribed.
When the calculations produce a fraction of a heart beat. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. an adequate level of fitness.second period.7 results. (See Figure 2-lB. the product obtained by multiplying 0. or to see if one is within the THR during and right after exercise. and lungs an adequate training stimulus.) During aerobic exercise. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7 is added to the RHR of 69.) Yet another way is to place the hand over the heart and count the number ofheart beats.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.7 BPM is rounded off to give a THR of 161 BPM.7. To determine the RHR. use the THR of 161 BPM figured above. muscles.70) before it is multiplied by the HRR.83 or 27) if he is exercising at the right intensity. and immediately after exercising. At this time. Before anyone begins aerobic training. the percentage (70 percent in this example) is converted to the decimal form (0. In this case. These arteries are located to the left and right of the Adam's apple. and the heart rate will have leveled off. (See Figure 2-1 C. he must exercise harder to increase his pulse to the THR.70 and 131 is 91. . The result is then added to the resting heart rate (RHR) to get the THR. the athlete should monitor his heart rate. the value is rounded off to the nearest whole number. For example. If his pulse rate is below the THR. Thus. (See Figure 2-1A. This will let him determine if his training intensity is high enough to improve his cr fitness level. or maintain. he should know his THR (the heart rate at which he needs to exercise to get a training effect). In summary. Exercising at any lower percentage of HRR does not give the heart. He should count his pulse for 10 seconds. the body will usually have reached a "Steady State" after five minutes of exercise. As shown. place the tip of the third finger lightly over one of the carotid arteries in the neck. as in the example. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should get a count of 27 beats (161/6= 26. a THR of 160.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. During the 10. 160. When 91. then multiply this by six to get his heart rate for one minute.
Here are some tips for you to get in aerobic training. the longer the required duration. gives an error of six BPM. Another way to gauge exercise intensity is "perceived exertion. A athlete who maintains his THR throughout a 20. Walking is a great place to start. For example. . or duration. multiplied by six. • Start with basic aerobics and work up as your tolerance increases. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. It is inversely related to intensity. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. during aerobic 70 percent HRR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. your body will work to improve its function by improving how much work your heart can do. Using this figure. To improve cr fitness. He should count as accurately as possible. To find out if you have any limitations. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. the less intense the activity. the shorter the time needed to produce or maintain a training effect. In this type of training. since one missed beat during the 10-second count. If he takes only one pulse check. He should check his exercise and post exercise pulse rate at least once each workout. The more intense the activity." This method relies on how difficult the exercise seems to be. the athlete must train for at least 20 to 30 minutes at his THR. refers to how long one exercises. an athlete can easily find his own THR just by knowing his age and general fitness level. he should do it five minutes into the workout. If not.If his pulse is abovethe THR. a 40-year-old athlete with a low fitness level should. TYPE First we will discuss aerobic training. talk to your doctor. then start with a basic program. TIME Time.
and other physical activities are perfect for aerobics. . Swimming.Rowing. .Bicycling (stationary).Rope skipping. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. as soon as your body allows for it.Exercising to music. playing your favorite sport.Skiing (cross-country). SECONDARY (Done with partners or opponents of equal or greater ability.Road marching. . bike riding. .Bicycling (road/street).) -Racquetball (singles). Your goal is to start with 10 minutes of continuous aerobics three times a week.Jogging. though. . elliptical machines. . -Handball (singles). They must also be of sufficient duration and intensity (60 to 90 percent HRR).Swimming. -Tennis (singles). You should try to increase this to 30 minutes three times per week. running.Stair climbing.Walking (vigorous). . . . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. • Move on to more aerobic style exercises. -Basketball (full court). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Running. . . .
I prefer the rowing machine as It can avoid injuries associated with running. The arms swing naturally from front to rear in straight lines. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. and the feet strike on the heel and push off at the big toe. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. he should do two things: 1) gradually buildup to running that frequently. The faster the run. INTERVAL TRAINING Interval training also works the cardiorespiratory system. to do this safely. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . 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. athletes need information on ways to prevent running injuries. Proper warm-up and cool-down. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. Besides learning running techniques. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.) The toes point straight ahead. the faster the arm action. (cross-body arm movements waste energy. and legs. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. The most common injuries result from running and occur to the feet. A well-conditioned athlete can run five to six times a week. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. but can also be a major cause of injuries. 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. ankles. and.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Some athletes may need instruction to improve their running ability. help prevent injuries. knees. However.
each 440-yard lap should be run in 1 munute. 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.1 to 4 seconds = 1:59 to 1:56.mile run time. In interval training.relatively short time and increase his running speed. Using a 2-mile-run time of 1600 minutes as an example. it can be estimated from his last APFT by taking one half of his 2-milerun time. 52 seconds long (1:56 + 1:56 = 3:52).) Thus. swimming. . This type of intermittent training can also be used with activities such as cycling. In this way. rowing. therefore. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. the energy systems used are allowed to recover. (2:00 minutes . These recovery periods. hiking. 56 seconds to 1 minute. He does this repeatedly with periods of recovery placed between periods of fast running. 56 seconds (1:56) for each 440-yard run. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. will be 3 minutes. (8:00 minutes/4 = 2:00 minutes per 440 yards. 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. the pace for an interval training workout is calculated as follows: Step 1. twice the length of the work-interval periods. If a athlete's actual 1-mile-race time is not known. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. bicycling. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Step 2. 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. Determine (or estimate) the actual 1-mile-race pace. 2.) Step 3. Recovery periods. Using the time from Step 1. The athlete's 2-mile-run time is 16:00 minutes.
Each 440-yard jog should take twice as much time as the work interval (that is.rest ratio is 1:2. the heart rate usually falls to around 120 to 140 beats per minute. As with any workout. he should do it once a week. 56 secons by an easy jog of 440 yards for recovery. with at least one recovery day in between. Because the heart rate is not the major concern during interval training. refer to Table 2-1. Follow each 440-yard run done in 1 minute. another type of cardio vascular training sometimes called speed play. monitoring THR and using it as a training guide is not necessary. As with any other new training method. It shows common 1 -mile times and the corresponding 440-yard times. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As a result. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Because of the intense nature of interval training. he may do it twice a week at the most. He may also do recovery workouts of easy jogging on off days. During the recovery interval. 3:52). during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. For each second of work. the workto. At first. his recovery is quicker. Thus. the athlete varies the intensity (speed) of the running during the . If he responds well. 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. As the athlete becomes more conditioned. he should be ready for interval training. there are two seconds of recovery. 2. FARTLEK TRAINING In Fartlek training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. interval training should be introduced into his training program gradually and progressively.This can be done on a 440-yard track(about 400 meters) as follows: 1. athletes should start intervaI workouts with a warmup and end them with a cool-down. After a athlete has reached a good cardio vascular fitness level using the THR method.
Instead of running at a constant speed. over hills. It consists of running a certain distance on a course laid out across fields. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. bicycling. and the running is not done on a track. The unit is divided into ability groups using 2-mile-run times. Their drawback is that they require special equipment and facilities that are not always available. depending on the terrain and fitness level. neither the running nor recovery interval is timed. Cross-country runs have several advantages: they provide variety in physical fitness training. he runs hard for a few minutes until he feels the need to slow down. It should then be gradually increased to four miles. and they can accommodate large numbers of athletes. When ready. athletes should start slowly and progress gradually. through woods. For these reasons. It can be used as both a physical conditioning activity and a competitive event. he starts with very slow jogging. At first. In such cases. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. 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. Each group starts its run at the same time. As with all exercise. At this time he recovers by jogging at an easy pace. Swimming. In Fartlek training. The object is to cover the distance in the shortest time. However. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. they may use other activities as supplements or alternatives. the distance should be one mile or less. The speed and distance can be increased gradually as the athletes' conditioning improves. Those who add non-running activities to their training may not improve running ability as a consequence. many runners prefer Fartlek training to interval training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. and cross-country skiing are all excellent endurance exercises and are good substitutes for running.workout. . the athlete varies the intensity (speed) of the running throughout the workout.
and do pool-side kicking for an excellent aerobic workout. walking. adjust the intensity. Non-swimmers can run in waist-to chest-deep water. Partial support of body weight by the water. This is because. Some advantages of swimming include the following: Involvement of all the major musclegroups. cross-country skiing. compare it with his THR and. The swimmer should start slowly with a restful stroke. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. he should stop to check his pulse. the heart does not beat as fast as when doing the other types of exercise at the same work rate. For injured athletes. one's THR should be lower than while doing the other forms of aerobic exercise. It is used to supplement running and develop upper body endurance and limited strength. in order to effectively train the cardio vascular system during swimming. cycling. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. if needed. For example. They can also do calisthenics in the water. rope jumping. a athlete should set his THR about 10 bpm lower than while running. CYCLING .. Compared with all the other modes of aerobic exercise presented in this manual (e. After five minutes. By modifying their THRs in this manner while swimming. Thus. Body position that enhances the blood's return to the heart. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. athletes will help to ensure that they are working at the proper intensity.SWIMMING Swimming is a good alternative to running.g. running. in swimming.) in swimming alone. Together these activities combine walking and running with moderate resistance work for the upper body. which minimizes lower body stress in overweight athletes. etc. tread water.
After about three months.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. requires no equipment. A simple way to increase walking speed is to carry the arms the same way as in running. athletes can bicycle outdoors or on a stationary cycling machine indoors. a athlete recovery at low speed and/or low should set his THR at resistance. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. and causes few injuries. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. he should walk 45 to 60 minutes at a faster pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. . it will not produce any significant cardio vascular conditioning. WALKING Walking is another way to develop cardiorespiratory fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. unless walking is done for a long time at the correct intensity. The heart rate should be monitored to determine the intensity. and increasing velocity. Dis. Athletes can alter the cycling intensity by changing gears. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. He can increase the intensity by adding hills or stairs. As the walker's fitness increases. 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. For interval training. However. It is enjoyable. adding hill Cycling should be work. the athlete can vary the speed and resistance and use periods of active For swimming.
Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. the pace. However. and the frequency and duration of rest periods. The work load is determined by the difficulty of terrain. when doubled and stood on.on country roads. these . Some of movement of the arms the highest levels of aerobic fitness and legs. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. golf courses. boots. may be done almost anywhere. Equipment is reasonably priced. endurance.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. It requires little equipment. and is not affected by weather. squash. one form or another of crosscountry skiing can be done almost anywhere . is easily learned. with skis. developing ever measured have been found in muscular and cr cross-country skiers. and racquetball) involve bursts of intense activity for short periods. and the intensity may be varied as in running. The action is similar to that used in brisk walking. and poles often obtainable from the outdoor recreation services. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. They should attain and maintain their THR to ensure a training effect. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. open fields. A beginner should select a jump rope that. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. however. and the time spent jumping should be increased as the fitness level improves. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. reaches to the armpits. Although some regions lack snow. Cross-country skiing is easy to learn. Some runners use it as a substitute for running during bad weather. Rope jumping. and in parks and forests.
MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. . or many other calisthenics. but the reverse is not necessarily true. it helps improve performance in racket sports. challenging activity that combines exercise and rhythmic movements. the workout addresses every component of fitness. Progressively working against resistance will produce gains in both of these components. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. jumps. Although muscular endurance and strength are separate fitness components. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. It is a motivating. hops.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. they are closely related. they may be an adequate substitute for lowlevel aerobic training. If played vigorously each day. One can move to various tempos while jogging or doing jumping jacks. Because running increases endurance. If strengthening exercises are included. bodybuilding athletes need a high level of muscular endurance and strength. Warm-up and cooldown stretches should be included in the aerobic workout. Workouts can be done in a small space by diverse groups of varying fitness levels. In addition to cardiorespiratory fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. and duration. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. intensity. and it can be totally individualized to every fitness level by varying the frequency. There is no prerequisite skill.
But. while not precisely controlling the speed of movement. sit-ups. too. at 180 degrees per second. Muscle burns through fat faster. Isokinetic contraction causes the angle at the joint to change at a constant rate. allowing you to lose weight faster.If you need to lose some weight. They are able to be used easier. They are described here. Now. This requires the use of isokinetic machines. strength training is a very essential aspect of making sure that happens. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.Strength Training Along with aerobic training. There are other resistance-training machines which. Force is produced with no change in the angle of the joint. Muscular Contractions Isometric. with less likelihood of being strained or hurt through your daily exercises. Strength training is essential because it allows you to improve the way that your body works. Isometric contraction produces contraction but no movement. for example. . you don't have to be a body builder here. you also need to consider adding strength training to your workout. With strength training. you will be able to move flabby muscles and fat into lean muscles. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. To achieve a constant speed of movement. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. You don't have to have bulging muscles. you do want to develop lean muscles that are strong and therefore healthy. as when pushing against a wall. isotonic. affect it by varying the resistance throughout the range of motion. and the lifting of weights. Muscles that are strong are less likely to become injured. Common examples are push-ups. movements or even in accidents.
A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. To obtain optimal gains. isotonic.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. may produce greater strength gains. This is an eccentric (negative) contraction. it is important to know the following strength-training terms: Full range of motion. or isokinetic contractions. however. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. while in the eccentric phase (elongation) the muscle returns to its normal length. As a result. Exercise a joint and its associated muscles through its complete . it adapts by becoming stronger. This is a concentric (positive) contraction. so there is more muscle soreness following eccentric work. the biceps are shortening. Each type of contraction has advantages and disadvantages. the muscle may be able to handle more of an overload eccentrically.the concentric or "positive" phase and the eccentric or "negative" phase. During the lowering phase of the curl the biceps are lengthening. To understand the principle of overload. The nature of the eccentric contraction. on the upward phase of the biceps curl. makes the muscle and connective tissue more susceptible to damage. Actually. This greater overload. For example. Isotonic and isokinetic contractions have two specific phases . When a muscle is overloaded. and each will result in strength gains if done properly. the overload must be applied thoughout the full range of motion. in return. In the concentric phase (shortening) the muscle contracts. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories.
or isokinetic contractions. Set This is a series of repetitions done without rest. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. . This is crucial to strength development. When a muscle is overloaded by isometric. Similarly. Muscle Failure This is the inability of a person to do another correct repetition in a set. isotonic. it adapts by becoming stronger. 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).range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. A 10-RM is the maximum weight one can lift correctly 10 times.
programs are designed to require sets with 70 to 80 percent of one's 1 -RM. (For example. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should also not be too heavy. For a muscle to increase in strength.) A better and easier method is the repetition maximum (RM) method. . multiply 200 pounds by 70 percent [200 X 0. This weight is the 3-7 RM for that exercise. In other words. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. These principles are overload. If one cannot do at least three repetitions of an exercise. to develop both muscle endurance and strength. progression. if a athlete's 1 -RM is 200 pounds. the muscle must be overloaded. The weight should be heavy enough so that. However.70 = 140 pounds] to get 70 percent of the 1 -RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the weight selected should be heavier and the RM will also be different. after doing from 8 to 12 repetitions. the seven principles of exercise must be applied to all muscular endurance and strength training. to achieve enough overload.Principles of Muscular Training To have a good exercise program. balance. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. he momentarily cannot correctly do another repetition. an effective range is a 3-7 RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. This weight is the 8-12 RM for that exercise. For example. The exerciser finds and uses that weight which lets him do the correct number of repetitions. regularity. Although the greatest improvements seem to come from resistances of about 6-RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. specificity. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. OVERLOAD The overload principle is the basis for all exercise training programs. and variety. recovery. For example. the resistance is too great and should be reduced.
) . An overload may be achieved by any of the following methods: . . the greater the number of repetitions per set. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Athletes who are just beginning a resistance-training program should not start with heavy weights. when an athlete trains with a 25-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. Whichever RM range is selected. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. it adapts by becoming stronger and/or by improving its endurance. PROGRESSION When an overload is applied to a muscle. but the gain in strength will not be as great. For example. there will be no further gains. his RM should be determined from an analysis of the critical tasks of his sport. (Good form is more important than the speed of movement. When a athlete can correctly do the upper limit of repetitions for . . gains in muscular endurance will be greater than when using a 15-RM weight. .Using any combination of the above.Increasing the number of repetitions per set.Increasing the speed of movement in the concentric phase. most athletes will benefit most from a resistance training program with an 8-12 RM. . With continued training. However.Increasing the resistance. This is his 12+ repetition maximum (12+ RM).Increasing the number of sets. To develop muscular endurance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. If the workload is not progressively increased to keep pace with newly won strength. the athlete must always strive to overload his muscles. To optimize a athlete's performance. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Reducing the rest time between sets.
He continues to work with that weight until he can complete all eight repetitions in each set. if his goal is to do three sets of eight repetitions of an exercise. strength training for the identified muscle(s) will be beneficial. Sporadic exercise may do more harm than good. A athlete can work out three times a week.the set without reaching muscle failure. These groups can be identified by doing a simple assessment. he feels the muscles on each side of the joints where motion occurs. the athlete must do resistance movements that are as similar as possible to those of doing the task. In this way. For example. but three workouts per week are best for optimal gains. in a given task. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He then should increase the weight by about 5 percent but no more than 10 percent. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. then increases the resistance by no more than 10 percent. For most athletes.12 RM). he ensures maximum carryover value to his chosen sports. If the athlete's performance of a task is not adequate or if he wishes to improve. In a multi-set routine. if his plan is to do 12 repetitions in the bench press. at the same time. He should continue with that weight until he can do 12 repetitions correctly. The athlete slowly does work-related movements he wants to improve and. the principle of regularity is violated and gains in strength are minimal. it is usually time to increase the resistance. REGULARITY Exercise must be done regularly to produce a training effect. To improve his muscular endurance and strength. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. but when different muscle groups are exercised at each workout. The principle of regularity also applies to the exercises for individual muscle groups. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. RECOVERY . Exercise must be done regularly to produce a training effect. this upper limit should be 12 repetitions.
When exercising in this fasion. the recovery time between sets should be 30 to 180 seconds. you may train your legs. and it's okay to work out all three muscle groups in each workout. The muscles must be allowed sufficient recovery time to adapt. For beginners. but they should allow at least one days recovery and between workout days. so that the same muscle or muscle group is not exercised on consecutive days. I recommend that you remain at this level for at least three months. 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. Someone at beginners level should work out all three main muscle groups. and Saturday. Consecutive days of hard resistance training for the same muscle group can be detrimental. So for example. MUSCLE GROUPS There are three main muscle groups. The chest. the legs can be trained with weights on Monday. Beyond this basic level of training. on the intensity of the workout. Normally. when doing bench press. Recovery is also important within a workout. you're also training secondary muscle groups at the same time. There are also secondary muscle groups. Following this you would have a day off. It's important to note that when training the primary muscle groups. in part. and it is possible to have more than one day off or to put the rest days in between which ever days suit. You can move on to a four day routine. The recovery time between different exercises and sets depends. and Friday and the upper body muscles on Tuesday. Sample workout routines are provided for someone at this level of training. you begin training different sections of your body in each workout. Thursday. This is because when you train the primary muscle groups you also train the secondary ones.There should be at least a 48-hour recovery period between workouts for the same muscle group. For example. the upper back and the thighs.the neck and the midsection. then you simply repeat the sequence once again. For example. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. at this level. the arms. you will be training your shoulders and arms to some extent as well as the chest. Strength training can be done every day only if the exercised muscle groups are rotated. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the primary muscle groups should always be trained first in the workout. Wednesday. . the legs.
. for example then the following day. There's little point in exercising at all if you only intend to do it for three months. For this reason. BALANCE When developing a strength training program. movement. Examples of these workouts are given later. reduce the risk of injury. do not hesitate to take a rest and spend some time recuperating. If you do use too much weight. then the smaller muscIes. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Activating one muscle results in a pulling motion. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. or pushing. Personally. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If curls are done first. followed by the muscles of the upper back and chest. Split routines can also be used to integrate cardio training with weight training. they may not benefit very much from the workout. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. you can train your upper body. For example. Sequence the program to exercise the larger muscle groups first. The latissimus dorsi muscles will not be overloaded and. as a result. It's always important to judge by the feeling in your muscles and your general energy level. This technique helps ensure good strength balance between opposing muscle groups which may. Most muscles are organized into opposing pairs. But training at this level is not recommended for basic or intermediate level athletes. I have seen this happen many many time's. while activating the opposing muscle results in the opposite.Beyond the four-day routine are five and six day routines. 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. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. For example. It is important to do exercises that work all the major muscle groups in both the upper and lower body. As a result. in turn. follow an overhead press with a lat pull-down exercise. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When you are ready for a day off. If you go for a run on one day. When planning a training session.
improvement will occur. he can do squats with a barbell instead of leg presses on a weight machine. However. he can switch to partner-resisted exercises or another form of resistance training. As a general rule. As long as all muscle groups are exercised at the proper intensity. when in the field). Lifting too much weight forces a compromise in form and may lead to injury. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. both should know how to use the equipment and the proper spotting technique for each exercise. Each athlete must understand how to do each lift correctly before he starts his strength training program. For example. and altering the volume and intensity are good ways to add variety. A natural tendency in strength training is to see how much weight one can lift. Breathing should be constant during exercise. The athlete should never hold his breath. The weight lifter should always do weight training with a partner. and phases of conditioning. who can observe his performance as he exercises. abdominal. low back. 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. safety. Using different equipment.then the arms. There are also other factors to consider. and neck. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . for variety or due to necessity (for example.training program can be very boring. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Correct breathing is another safety factor in strength training. exercise selection. and they may also produce better results. A poorly designed strength. changing the exercises. namely. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Also. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. as this can cause dizziness and even loss of consciousness. or spotter. To ensure safety and the best results. The athlete should periodically substitute different exercises for a given muscle group(s).
and so forth. These exercises will be detailed in a following section. 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. although an effective exercise. and not for . however. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. They should include those for the muscles of the leg. The exercise should provide movement at more than one joint. On the other hand.the floor. This will help him train a greater number of muscles in a given time. The concentration curl. Also. For most people. For example. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Power lifting is probably safer than an Olympic lifting. and inhale during the negative (eccentric) phase as the weight returns toward the floor. but are good for developing strength. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. This is because the exercises have been selected purely for for their strength properties. For example. low back. shoulders. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. EXERCISE SELECTION When beginning a resistance-training program. increasing strength is only secondary to someone that is serious about body building. only works the arm flexor muscles. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. especially beginners. Usually eight wellchosen exercises will serve as a good starting point. only involves the elbow joint. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. most of the exercises in the program should be "multi-joint" exercises. the pull-down exercise produces motion at both the shoulder and elbow joints. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. an exercise like concentration curls for the biceps muscles of the upper arm.
he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. joints. Power lifting exercises will also be explained in detail in their own section. During the second week. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. . and maintenance. If he can do only seven repetitions of an exercise. and with higher repetitions usually between 12 and 20 reps. Also less rest is taken between sets during the workout. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is done with lighter weights. During this phase. conditioning. he should use progressively heavier weights. H. the weight should be increased. the weight must be reduced. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. This is very important.any traditional reason. he should increase the weight until he can again do only 8 to 12 repetitions. P. By the end of the second week (4 to 6 workouts). A training is one particular form of circuit training. because the beginner must concentrate at first on learning the proper form for each exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Several different circuit training routines will be given in this book. if he can do more than 12. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. When he can do more than 12 repetitions of any exercise. and ligaments.
one can maintain them by training the major muscle groups properly one or two times a week. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. however. The maintenance phase should be continued throughout his career and. ideally. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. throughout his life. As long as he continues to progress and get stronger. Maintenance Phase Once the athlete reaches a high level of fitness. . set of that exercise is done in an equal or lesser time period. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. As time goes on and he progresses. Instead. It does not hold back the more capable performer by restricting the number of repetitions he may do. The exercise period. third. and so on. More frequent training. 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. Although training three times a week for muscle endurance and strength gives the best results. Three sets per exercise is the maximum most athletes will ever need to do. After an appropriate period of rest. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. recovery period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. This process continues indefinitely. he does not need to do more than one set per exercise. unlike exercises performed in cadence or for a specific number of repetitions. a second. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. The emphasis in this phase is no longer on progression but on retention. As with aerobic training.This usually involves an increase in weight of about five percent. The use of timed sets. is required to reach and maintain peak fitness levels. If he stops making progress with one set of 8 to 12 repetitions per exercise. the maintenance phase is used to maintain that level.
At the same time. 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. the best procedure to follow when doing a resistance exercise is as follows. abdominal curls. different types of push-ups (regular. Thus. or give priority to. by increasing the number of timed sets performed. a training regimen which exercises all be developed and followed. When . those muscle groups worked by the sit-up or pushup event. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. here is a very time-efficient way of conducting push-up/sit-up improvement. and so forth) and sit-ups (regular. Following this sequence ensures that all major muscles are worked. and so forth) can be done. For this reason. close-hand. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied.Timed sets can be applied to improving athlete's sit-up and push-up performance. Below. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance.5 minutes. and vice versa. perform a workout to strengthen all of the body's major muscles. do timed sets to improve push-up and sit-up performance. wide-hand. the difficulty of the activity can be increased. As the athletes' levels of fitness improve. abdominal twists. when a athlete performs a workout geared to develop muscle endurance and strength. Then. To add variety and increase the overall effectiveness of the activity. as a general rule. Thus. 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. First. several of these will be given. feet-elevated. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. This is because the muscles worked by those two exercises will already be pre-exhausted. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. This is done by lengthening the time period of any or all timed sets. To meet this goal. This having been said. This ensures continued gains and minimizes boredom. a muscle endurance or strength training workout should not be designed to work exclusively. and to be assured that all emergencies can be met. In this way. or by any combination of these. by decreasing any rest period between timed sets.
Major Muscle Groups In designing a workout it is important to know the major muscle groups. athletes must set goals for themselves. and their primary action. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. Finally. because of the nature of the situp. It is a good program for beginners and for those whose time is limited. several timed sets of push-ups can be done followed by several sets of situps. It has some duplication with respect to the lat pulldown. If this happens. This applies when doing each timed set. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. major muscle groups. For example. When using timed sets for push-up and sit-up improvement. an athlete may reach temporary muscle failure at any time before the set is over. athletes can before doing the other. rest intervals must be placed between timed sets.performing this type of workout. graphic 3-6@@@@@@ . For example. where they are located. as in any endeavor. for the more advanced lifter. and biceps curl. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. or vice versa. for the beginner. pay attention to how the athletes are responding. The exercises should be done in the order presented. To ensure a good. this program may overwork some muscle groups.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. Thus. the times listed in the chart above may prove to be too long or too short for some athletes. This program also includes exercises to strengthen the neck muscles. and make adjustments accordingly. The beginning weight-training program will work most of the important. During a timed set of push-ups. With this approach. he should immediately drop to his knees and continue doing modified push-ups on his knees. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. However. In the same way. balanced workout.
and end the concentric phase in a fully contracted position. and more effectively. 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. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. This can cause serious injury. Begin from a fully extended. You'll enjoy it and you'll see improvement in the tone of your body quickly. Exercise the large muscle groups first. This helps to increase motivation. With strength training. you should add in ten minutes per day three times per week at least. Perform all exercises through their full range of motion. • Consider working with a physical trainer. you'll want to increase this number over time to at least 30 minutes per day three times per week. Always use strict form. Again. lurch. then the smaller ones. relaxed position (prestretched). Accelerate the weight through the concentric phase of contraction. • Change up the exercises that you do so that the process is easy and fun. Otherwise you can have a training partner to help with spotting. 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.Here are some tips for exercising through strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. or arch the body. the intensity of the workout. Always breathe when lifting. and safety. lunge. and return the weight to the starting position in a controlled manner during the eccentric phase. Exhale during the concentric (positive] phase of contraction. or with the correct equipment training alone is OK too. and inhale during the eccentric (negative) phase. • Work with a low amount of weight first. .
cool down. pushups. Concentrating on weak areas is all right. to let the body recover and help prevent over training and injury. situps. Whether the training uses expensive machines. dips. but not more than 96 hours. Progress slowly. or partners. and single-leg squats are examples of exercises which use a person's body weight. and follow the principles of exercise previously outlined. there are limits to the type of training that can be done. They can improve an untrained athlete's level of strength. The weight of the bags can be varied depending on the amount of fill. Never increase the resistance used by more than 10 percent at a time. For example. Sandbags may seem unusual but have some advantages. The availability of facilities may vary. Ensure that every training program is balanced. but the rest of the body must also be trained. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. it is unreasonable to expect that all folks can use them on a regular basis. However. Although many towns have excellent strength-training facilities. Train the whole body. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. athletes should warm up. to progressively overload his muscles. not just specific areas. safety is a critical factor. sandbags. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. follow triceps extensions with biceps curls. As with all training. Sandbag exercises are very effective in strength-training circuits.Allow at least 48 hours of recovery between workouts. Exercise Programs When developing strength programs for people. Alternate pulling and pushing exercises. . three times a week. the development of strength does not require expensive equipment. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. All that is required is for the athlete. Pull-ups. the result is largely the same.
PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. and rest. the negative part of each exercise should take at least as long to complete as the positive part. Workouts are designed to focus on certain muscle categories. More than one exercise per muscle group may be used. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. It is achieved through muscle conditioning. increased caloric intake. Weight training develops both strength as well as the size of skeletal muscles. The longer the partners work together. weight training. As a general rule. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The speed of movement for PREs should always be slowand controlled. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle . 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 more effective they should become in providing the proper resistance for each exercise. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. This section will focus on weight training for body builders. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. the second half of each repetition as the exerciser returns to the starting position). and foods are consumed with the intention to build the body's metabolism and increase mass. Following are descriptions and illustrations of several PREs. They must communicate with each other to ensure that neither too much nor too little resistance is applied.
we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. endurance. Equipment used in weight training include barbells. You need to build up your strength and over-working your muscles can cause more harm than good. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. we'll define some common exercises for clarification. tempo. exercises. Most gyms offer the services of a personal trainer that comes with the membership fee. they are both similar to each other. Different weights will give different types of resistance. EXERCISES . sets. If you don't use good form in weight training. Strength training focuses on increasing muscular strength and size. While they are not exactly the same. These trainers can suggest specific workouts for you to begin with. Building up slowly allows muscles to develop appropriate strengths relative to each other. and weight moved to cause desired increases in strength. you risk muscle injury which could hinder your progress. I find I can concentrate better working out by myself. the overall tone of that muscle will grow over time. Weight training is one type of strength training using weights as the primary force to build muscle mass. Some people refer to weight training as strength training. If you want to undertake it yourself. dumbbells. you should not just "jump right in". pulleys. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. size. First. exercise types.groups and movements. Some of your muscles might be naturally stronger than others. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. It involves a manipulation of the numbers of reps. When your muscles are resisting a weight. The basic principles of weight training are pretty much the same as those of strength training. The specific combination of reps. If you are a beginner at weight training. sets. and weight depends upon the desires of the body builder. Personally I have never used a personal trainer or even a training partner. or shape. 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. Another form of weight training is resistance training.
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
side dumbell raise. military raise. Return to the starting position. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. . you will use a barbell. The exercises listed above can be done either in a gym or in your home. This exercise can also be performed with dumbbells or seated on a weight bench. Stand with your legs about shoulder width apart and lift the barbell to your chest. front barbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. front dumbell raise Standing Military Press For this exercise. Now that you know what exercises to do. This can also be done with straight bar.Hold a barbell with hands a little closer together than shoulder width. dumbell press. If you are going to join a gym. let's look at a couple of sample workouts. shoulders military press. Press bar overhead to arm's length. Lie on an incline bench and position your head at the top. 2 dumbbells. they will have many specialty machines that will work specific parts of your body. Keep your upper arms close to your head. Press the bar to arm's length over your head. 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. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps.
Let the bar hang straight down in front of you. keeping it close to your body. . Pull the bar straight up towards your chin. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. Don't cheat by leaning forward or backward. depending on what you want to work most.
Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. . Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Don't lean forward while doing this either or you risk injury to your back. palms facing backward. lower the weight while simultaneously lifting the weight in your right hand. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Hold a dumbbell in each hand with your palms turned toward your body.Stand with a dumbbell in each hand. controlled motion. With a smooth. but not quite locked. so that both arms are in motion at the same time. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Make sure you are lifting the dumbbells up rather than swinging them up. Your feet should be about shoulder width apart.
The dumbbell should end up roughly parallel with your torso. Raise your shoulders up as far as you can go then slowly return to the starting position. look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go. Reach down and pick up a dumbbell with your right hand. Your back should be flat and almost parallel with the floor. Droop your shoulders down as far as possible. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Hold two dumbbells with your arms hanging at your sides. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Before starting. Your left arm should be locked at the elbow so it will support the weight of your upper body. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. . Switch arms after one set.
Bend at your waist with your legs locked. or adapted for use without the machine.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Firmly grip the bar with your hands almost twice your shoulder width apart. press the weight up back to the starting position. . You can also use a wider stance to work the inner quads even more. 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. until your upper body is parallel to the floor. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your head up and your back completely straight. not your neck. You can put your heels on a 1 inch block to further work the quads. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Keep your back as straight as possible and your chin up. This can also be done holding a barbell. Return slowly to the upper position. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Once you reach the bottom position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Standing Calf Raises This can be done with a specific machine found in a gym. Stiff Leg Barbell Place a barbell on your shoulders. This can also be done with your knees slightly bent. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury.
One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your thigh and lower leg form a right angle. or alternate legs for each rep. Grasp the barbell with both hands with a wider than shoulder width grip. Keep your back tight and your chest out throughout the entire exercise. Mid Section . Keeping your front foot flat on the floor. Reach one foot back and place your toe on the box. your hips should be sitting back. Position your right leg forward in a long stride. sit your hips back (like you are going to sit in a chair). and straightening your leg. Lunges Place a barbell on your upper back. Complete a full set. Lift your chest up and look straight ahead. and your chest should be directly over the middle of your thigh. Stand up straight. Return to the starting position. Your foot should be far enough in front of you so that when you bend your right knee. and lean forward slightly at the waist. Place a barbell behind your head at the base of your neck. Now. leading with your head and chest. lowering your hips so your rear knee just clears the floor. your shoulders should be directly over front foot. Slowly bend your knees. Your shoulders should be directly over your front foot. bend your knee (of your front leg). lower yourself until the knee of your front leg is bent 90 degrees. then switch legs and repeat. At this point. then slowly straighten your legs and raise your body back up to a standing position. At this point. the more difficult the exercise. raise yourself by pushing your hips slightly forward and up toward the ceiling.the higher the box. 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. Keep your head and neck in line with your torso so that you are looking forward. If you have difficulty lowering yourself down this far. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Pause briefly in this position. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your knee should be directly over your toe. Keep your opposite foot flat on the floor and point your toes forward.
Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor. Focus on slow. If you are resting your feet on a bench. Begin to roll your shoulders off the floor. place them three to four inches apart and point your toes inward so they touch.don't cheat yourself by using momentum! Workout Routines Bulk Up . or resting on a bench with your knees bent at a 90 degree angle. controlled movement . Continue to push down as hard as you can with your lower back. Place your hands lightly on either side of your head keeping your elbows in.Crunches Lie flat on your back with your feet flat on the ground. Your shoulders should come up off the floor only about four inches.
you learn to push your muscles harder and inflict more damage that takes longer to recover from. The reason is simple: as you get more experienced. This can also be simple stretching exercises and deep breathing. 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. You should also have an appropriate cool down period after you are done working out. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Beginners. you need to start out with some warm up exercises. don't worry. A warm-up session prior to working out can not only help get your body ready for exercise. If the word "damage" makes you flinch. Day 1 . you can work out more frequently than more advanced body builders. get sore but bounce back quicker since the muscular damage isn't as severe.Upper Body For the following exercises. . on the other hand. With any workout. This is what bodybuilding is all about – a continuous cycle of one-step-back. begin with two sets of 10-12 reps each. As a beginner. This plan is just a suggestion. but your mind will get prepared as well. You can progressively increase the amount of weight you lift as you get stronger. Again. This can be simple stretching as you get your body ready to work. It's a good thing for a bodybuilder to incur limited muscle damage. repeated over and over on a weekly basis.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. it's important to start out slow and not push yourself beyond your limits. two-steps-forward. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. You can adapt it as needed to suit your workout goals. 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.
add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 .Rest Day 4 .Lower Body and Abs Again.• 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. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary) . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
and Abs Do three sets of 12-15 reps each.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. Keep in mind that you won't get results as quickly with a fewer day workout. Chest. . it can still be effective.Back. but if you need to start out slowly. Here is a sample three day workout.• 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 .Rest If a four day workout plan is too much for you. consider starting out with a two or three day plan. • 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 . Day 1 .
• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . By doing this. 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. there is increased blood flow to the muscles. but you can choose whatever foods you want to get what you need. Many people opt for a protein shake and a bowl of rice. This is to make sure that you have enough energy to make it through your entire workout.Biceps.Legs and Shoulders Do three sets of 12-15 reps each. 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. Triceps. When you consume protein and carbohydrates prior to a workout. During training. you should eat some protein and carbohydrates. . • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .
Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It's also a good idea to do your first set with very little weight. muscular endurance. 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. Circuits can also be designed to concentrate on sports skills. Remember. and flexibility. Circuit training is a term associated with specific training routines. These include cardio endurance. be sure to take note of how long it took you to get to that point. On the second set. If you find that it's just a bit too easy. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can promote fitness in a broad range of physical and motor fitness areas. athletes' . 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. add a little weight and do the exercise again. This could be a little time on a treadmill or walking. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. and speed. The goal is to add weight until it's difficult to complete 8-12 reps. strength. This is to get the blood flowing through the muscles. Be sure and rest between sets to allow your body to adjust and recover. 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. Usually that's around a minute or two. flexibility. coordination. try more weight. you want to build your body.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. not lift weights. endurance. It describes calisthenic exercises for developing strength.
The time is monitored with a stopwatch. and athletes rotate through the stations on command. there is no set time for staying at each station. athletes work at their own pace. doing a fixed number of repetitions at each station. circuits can be organized to exercise all the fitness components in a short period of time.Increase the number of times athletes go through the circuit. . Almost any area can be used. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. There are three basic ways to increase the intensity or difficulty of a fixed circuit: .Keep the time for completion the same. and any number of athletes can exercise for various lengths of time. and sequence of stations. Aside from this. or any combination of these. number of stations. but increase the number of repetitions. These are discussed below. Each has distinct advantages. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of athletes. . Progress is measured by the time needed to complete a circuit.common tasks. Free Circuit In a free circuit. . the quality and number of the repetitions done should be monitored. At the same time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. the free circuit requires little supervision. a specific length of time is set for each station. number of time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of times the circuit is completed. Fixed Circuit In a fixed circuit. These include the time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. In addition. and no signal is given to move from one station to the next.Increase the time per station along with the number of repetitions. number of stations.
Difficult exercises can be alternated with less difficult ones. Number of athletes If there are 10 stations and 40 athletes to be trained. developing lower-body strength) needs as few as six to eight stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. After the warm-up. and poor results. Consider also the time it takes to move from one station to the next. Each station must then be equipped to handle four athletes. exercise periods may be increased to 30 seconds or longer for all three rotations. the athletesm should be divided into 10 groups of four each. exercising for 30 seconds at each station. Number of Times a Circuit is Completed To achieve the desired training effect. When a fixed circuit is run. The whole workout takes less than 45 minutes including warm-up and cool-down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. circuits to develop both strength and cr fitness may have as many as 20 stations. On the other hand. a circuit may have ten stations. the time at each station should always be the same to avoid confusion and help maintain control. respectively. in this instance a rope jumping station must have at least four jump ropes. slowdowns. A circuit geared for a limited objective (for example. For example. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. The exercise time at each station may be reduced to 20 seconds the second and third time through.Time One of the first things to consider is how long it should take to complete the circuit. athletes may run through the circuit three times. As athletes become better conditioned. . It is vital in a free circuit that no athlete stand around waiting for equipment. Having enough equipment reduces bottlenecks. athletes may have to repeat the same circuit several times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Another option is to have four rotations of the circuit. For example. Further. and taking 15 seconds to move between stations.
exercisers may follow . but it may have as many as 20. conditioning drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. improving cardiorespiratory endurance may be the top priority. and guerrilla drills described in this section. After deciding how many stations to include. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. However. Imagination and fun are important elements in developing circuits that hold the interest of athletes. while muscular endurance work may be secondary. The six steps below cover the most important pects of circuit development. On the other hand. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. grass drills. He can choose from the exercises. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. the designer must decide how to arrange them. he should not limit the circuit to only these activities. the same muscle group should not be exercised at consecutive stations. increasing muscular strength may be the primary objective. Arrange the Stations A circuit usually has 8 to 12 stations. For example. in a circuit for strength training.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. calisthenics. For example. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). in a strength training circuit.
each muscle has a chance to recover before it is used in another exercise. The sketch should include the activity and length of time at each station. In some cases. Another approach might be to alternate between upper and lower body exercises. If the designer wants to include running or jogging a certain distance between stations. instructions for the stations are written on the signs. However. The choice of exercises depends on the objectives of the circuit. athletes can alternate hard exercises with easier ones. athletes may run five laps or for 20 to 40 seconds between stations.the pushing motion of a bench press with the pulling motion of the seated row. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The necessary equipment is placed at each station. he may do this in several ways. By not exercising the same muscle group twice in a row. and all other useful information. the number of stations. spreading the stations too far apart may cause problems with control and supervision. In the gymnasium. Outdoors. The choice of exercises for circuit training depends on the objectives of the circuit. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. If some exercises are harder than others. Select the Training Sites Circuits may be conducted outdoors or indoors. they may run laps or run between spread-out stations if space is available. #########show exercises . 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.
and strength. Finally. sit-up. and chin-up/pull-up. Exercises such as the push-up. flexibility. Also. such as trainees. athletes with low fitness levels. knee bender. will derive the greatest benefit from many of these exercises. and side-straddle hop can best be used in the warm-up and cooldown periods. The keys to avoiding injury while gaining training benefits are using correct form and intensity. calisthenics such as the bend and reach. without support. on the other hand. When doing exercises at a moderate cadence. Poorly-coordinated athletes. a conditioned athlete may use multiple sets of flutter' kicks with good results. for the average athlete. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. These calisthenics are noted. flutter kicks are an excellent way to condition the hip flexor muscles. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. some people. However. Calisthenics can be used to exercise most of the major muscle groups of the body. the possibility of straining the lower back increases. With a slow cadence. cardio and muscular endurance. with the lower back properly supported. use 80 counts per minute. They can help develop coordination. parallel bar dip. following the directions written below will produce satisfactory results with a minimum risk of injury. and directions are provided below with respect to the actions and cadence. may find certain exercises less safe than others. Cardio Vascular and muscular encurance. however. because of predisposing conditions or injuries. SAFETY FACTORS While injury is always possible in any vigorous physical activity. lunger.Calisthenics Calisthenics can be used to help develop coordination. use 50 counts per minute unless otherwise directed. for the average athlete who is of sound body. few calisthenic exercises are really unsafe or dangerous. Few exercises are inherently unsafe. Use good judgment before performing these exercises. some of the calisthenics listed below may be done in cadence. shouId not do the advanced exercises highly fit athletes can do. On the other hand. . Nonetheless. Although calisthenics have some value when included in a cardio circuit or when exercising to music. squat bender. For example. flexibility. However. and strength.
These exercises are beneficial when the athlete is fit and he does them in a regular. ballistic (that is. Programs that try to do too much too soon invite problems. athletes can benefit from doing partner. and crab-walk exercises. if the Monday-Wednesday. For example. Such a program has variety. not conditioning drills done to cadence. horizontal ladder. it minimizes injuries caused by overuse. at the same time. The following are key points for ensuring safety during stretching and calisthenic exercises: . This is especially true if someone has had a previous injury to the back. Using such exercises for unconditioned athletes increases the risk of injury and accident. athletes can do running at THR with some light calisthenics and stretching. slow stretching exercises.The key to doing calisthenic exercises safely is to use common sense. Therefore. To ensure balance and regularity in the program. The day after a "hard" training day. athletes should progressively train to build up to these exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.Friday (M-W-F) training objective is cardio vascular fitness. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Also. However.resisted exercises followed by a slow run. and follows the seven principles of exercise while. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. should be used. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. if athletes are working the same muscle groups and/or fitness components. they should work them at a reduced intensity to minimize stress and permit recovery. progressive manner. Some athletes complain of shoulder problems resulting from rope climbing. If this type of action is performed. The best technique is to train alternate muscle groups and/or fitness components on different days. develops all the fitness components. a certain level of muscular strength is needed to do them safely. Progression and Recovery Other important principles for avoiding injury are progression and recovery. wheelbarrow.
ride the bike. if done. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. This is a great way to get in some quality time away from the television. You get the exercise you need without missing your television program and time will fly by. . ballistic (bouncy or jerky) stretching movements. You can even start doing these things at home.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Visit your local recreational center or community center. controlled movements with little or no extra weight. use a stationary bike. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes. . you need to give it the physical movement that it needs. take them with you. Use static (slow and sustained) stretching for warming up. However.Stretch slowly and without pain and unnatural stress to a joint. too. If you can't leave the kids. consider these easy and fun ways to get in the exercise that you need. To make it even better. . CALISTHENIC EXERCISES The following are some common calisthenic exercises.A combination of spinal rotation and bending should generally be avoided. Start by working in exercise through aerobics and strength training into your day. During your favorite show. which will make the process easier and even more enjoyable. cooling down. • If you can't leave the television. • Do it with a pattern. Your Overall Body Fitness Plan To improve the physical fitness of your body. use only slow..
tests can be used to assess flexibility in the hamstring and low-back areas. Swimming. you will come to enjoy exercising. running. 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. climbing. martial arts. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. When you begin to add these into your day. loading. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Your overall body fitness means exercise and movement. in part. Flexibility is the range of movement of a joint or series of joints and their associated muscles. and physical work with greater efficiency and less risk of injury. These areas are commonly susceptible to injury due. No one test can measure total-body flexibility. It involves the ability to move a part of the body through the full range of motion allowed by normal. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. you'll probably find every excuse not to do them. Because people differ somewhat anatomically.• Do sports and other physical activities that you enjoy. It will make all of the difference in how effective it is for you. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Stretching should not be painful. For many it's a great stress relief and it can be a lot of fun. Developing and maintaining it are important parts of a fitness program. Make it your goal to actually put together a workout that you enjoy. . to loss of flexibility. Yet. 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. A simple toe-touch test can be used. However. Flexibility is a component of physical fitness. disease-free joints. People with poor flexibility who try to stretch as far as others may injure themselves.
The athlete should feel slight discomfort. These are described here and shown later in this section. it can be an obstacle to athletic development. especially during a sudden or extreme change. not days. When pain results from stretching. This lengthens the muscles without causing a reflex contraction in the stretched muscles.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Static stretching should not be painful. our muscles would be allowed to overextend and tear. and it prevents strains and tears. To counter the reflex. Every muscle is subject to the myotatic reflex. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. You may weaken the muscle. proprioceptive neuromuscular facilitation (PNF). It is a safe and effective method for improving flexibility. the myotatic reflex causes it to tighten and attempt to shorten. When a muscle lengthens beyond a certain point. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. The athlete assumes each stretching position slowly until he feels tension or tightness. requiring a long slow recovery process. by limiting range of motion and preventing the body from hurting itself. for best results. Although an important safety feature. and ballistic. passive. Without it. Set your stretching goals over a period of weeks or months. This lets the lengthened muscles adjust to the stretch without causing injury. If you overstretch you can injure the muscle and end up decreasing your flexibility. This is the tension you feel during stretching exercises. but no pain. He should hold each stretch for ten seconds or longer. There are four commonly recognized categories of stretching techniques: static. the easier it is for the muscle to adapt to that length. . stretching must be slow and deliberate. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. The longer a stretch is held. Stretching Techniques Using good stretching techniques can improve flexibility. The reflex opposes changes in muscle length.
or dynamic. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. such as a towel. Gently stretch to a point of tension and hold. bike riding. Other key points include: • Consult your doctor before starting any exercise program. This is especially important if you've suffered a previous injury that may be affected by flexibility training. jumping jacks etc. Individuals and units should not use ballistic stretching. and as part of a warm up for any athletic activity. • Don't bounce or jerk when you stretch. This produces a safe stretch through a range of motion he could not achieve without help. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Stretch gradually. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. and with proper form to avoid injury. . stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. for five to ten minutes before stretching to warm up the body. • Complete a large muscle warm-up such as brisk walking. to help him stretch. BALLISTIC STRETCHING Ballistic. pole.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. including one increasing your flexibility. or rubber tubing. Safety Guidelines Stretching is only beneficial if done properly. Bouncing causes the muscles to tighten and increases the risk of injury. • Devote several minutes to stretching three to five days a week. Although this method may improve flexibility. it often forces a muscle to stretch too far and may result in an injury.
• Don't hold your breath. Athletes should do these for five to seven minutes before vigorous exercise . • Don't overstretch. and increases the temperature of the active muscles. stop immediately and consult your health care provider. blood pressure. A mild sensation of pulling should be felt in the target area. circulation. FITT Factors You should include stretching exercises in all of your workouts. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Do them during the cooldown to help maintain flexibility.Slow joggin-in-place or walking for one to two minutes. it took years to get tight. A recommended sequence of warmup activities follows. Type: Use static stretches. • Hold each stretch with a feeling of lengthening the targeted muscles. Be patient. breathe normally and deeply with a feeling of relaxing the body. assumed slowly and gradually. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. not pain. • If you're a beginner. This causes a gradual increase in the heart rate. then stretch further and hold that new position for 20-30 seconds. Frequency: Do flexibility exercises daily. The following FITT factors apply when developing a flexibility program. as well as passive stretching and/or PNF stretching. Stop if you feel any pain. . If you do. . start slow & don't over do it. Remember. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • You should never feel pain in your joints during stretching exercises. • Hold the furthest point of any stretch for a few seconds. allow some time to see results.
and do not bounce or bob. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. one should walk for one to two minutes. as this can be very dangerous. to increase the intensity level before the activity or conditioning period. lift a lighter weight to warm-up before lifting a heavier one. .Do not stop suddenly after vigorous exercise.Calisthenic exerciese. . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Work each major joint for 5 to 10 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.. The following information explains the importance of cooling down and how to do it correctly. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. and stretching exercises should be a major part of both. static stretching of the muscles to be used during the upcoming activity. . This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. arm circles. as described in another section. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. knee/ankle rotations) to gradually increase the joint's range of motion. . It also increases the joint's range of motion and positively affects the speed of muscular contraction. This helps prepare the neuromuscular pathways. thereby reducing blood flow to the heart and brain.Slow joint rotation exercises (for example. Hold each stretch position for 10 to 15 seconds.Slowly mimic the activities to be performed.Slow. The warm-up increases the flow of blood to the muscles and tendons. After running. For example. for example. . Stopping exercise suddenly can cause blood to pool in the muscles. thus helping reduce the risk of injury.
Be careful not to overstretch. ligments. .. if possible. The following exercises should be performed slowly. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Rotation Exercises Rotation exercises are used to gently stretch the tendons. this method is very time-consuming and expensive and usually done only at hospitals and universities. However. This may provide better movement and less friction in the joint. Stretching is one form of exercise that takes very little time relative to the benefits gained. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Athletes who are overweight should follow a fat loss program. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. . The muscles are warm from activity and can possibly be overstretched to the point of injury. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Such programs include sensible diet and exercise regimens. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. You may also work on it at home.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. There are also height to weight and circumference ratio's but these are the least accurate.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Use partner-assisted or PNF techniques.
Poor choices like a lunch of soda. However. dieting is something that is simple to do healthily even if you can't live without certain foods. . open. Losing one to two pounds a week is a realistic goal. We aren't talking about a diet that you will go on to lose weight and then come off of later. gender. which is best accomplished by a combination of eating less and exercising more. you may not necessary be over fat. only a small percentage of their total body mass may be fat. Yet. with all of the comfort that you want and need. Too many bad choices over time can accumulate into a poor diet. You can do it even when you are in too much of a rush and don't have time. and height. troublesome. here. full of taste and adventure. it's time to starting making some changes to your lifestyle. too. 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. limiting or boring. What you need to accomplish through a diet is to train your body to eat healthily. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. No single food choice is necessarily a bad choice.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. you can do it with lots of favors that you AND your children will enjoy. If you don't fall into the well-muscled category. chips. But. This exercise program meets the requirement to be physically active everyday. If you exceed the weight listed for your height. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Take a look at the weight allowed for your height as shown in Table 1. You need a diet that is actually a way of eating. not a temporary thing but a permanent thing. Although that sounds even worse. People always want to know if a particular food is good or bad for them. Don't think about a diet that's taxing. Think of your diet as being free. And. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. we aren't talking about a diet to lose weight. You Are What You Eat.
• Whole grains are also an important product of a healthy diet. your body will not be able to perform as well as if you gave it the highest quality foods. • Your blood pressure rises. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. it won't perform the right way. In our machine look at the way that food works. • Your body does not heal as quickly from injury. 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. improve your physical fitness from the inside to the out. • Fruits are sweet so they can solve the sweet tooth. But. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They provide antioxidants to a high level that helps to heal your body. the food that you consume is the fuel that your machine needs. and they are very low in calories meaning you can eat more. In the way of your body. your heart rate increases to unhealthy levels. your body can become ill faster and with greater intensity. healthy food is just as important. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. If you consume the wrong foods all of the time. fats. They don't cause you to gain weight like others. whole grains give you so much more health. 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.What's Healthy? The foods that you need play a significant role on your health. 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. Unlike "white" foods. and sugars that can cause you health issues. • You are more prone to limitations physically as well as mentally. • Without nutrition. All sorts of problems arise from not eating a healthy diet of food.
take note of how a normal day or week goes for you. causing you to keep in all that you can. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. You need protein but you shouldn't want to get it from fatty meats. Dieting To Lose Weight Finally.• Water intake is also important. • Meats are important parts of the diet. 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. Your doctor may have additional or different recommendations for your health. you're eating less and that you aren't getting as many calories from other liquids. Consuming enough water means that you'll system is hydrated. too. The body goes into dehydration mode. What do you eat for breakfast. If you are dieting and need to lose weight. The average person should consume about 1800 to 2000 calories per day. too. 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. In addition. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. He or she may recommend a diet that is different for your specific health issues. improving these five areas is all you need to do. you need to reduce this amount to at 1500 to 1600 calories per day. The good news is that you don't often need a lot of work to make them happen. Those that do not get enough fluids end up having a body that retains water rather than having less. if you need to lose weight. Where Are You Now? When it comes to improving your diet fitness. If you don't do anything else. All foods and drinks should be noted! . you need to take into consideration the location that you are right now. 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 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. Spend one or two days recording the foods that you eat in an average day on a piece of paper.
that's a different story. though. Don't worry. anxious. For most people this is as simple as tracking what they eat over the period of a few days to a week. Figure out how many calories you are consuming in an average day. Look at your list of foods and see how many of them are high in transaturated fats. sour cream and butter just because you love the taste. you may have an emotional attachment to the foods. 3. 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. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. For example. they aren't all bad! First. you can find ways to get much of the same taste without a lot of the calories. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. If you need apple pie to feel safe. For example. there are several key things for you to address. you need to address this emotional problem. are you connected with that big slice of apple pie because it was your favorite growing up. find out why it is that you can't give them up. 4. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Next. If you just love the taste. Being honest with yourself is important. sugars and calories in general. If you love your mashed potatoes loaded with gravy.2. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . How often did you eat without actually being hungry but being instead bored. determine if there is a better way for you to get the foods that you like. 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.
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. limiting diet that's going to make your taste buds go permanently bland is up next. high cholesterol foods that you currently are eating. The awful. Yet. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. if you give it a try you may find that you like these foods better than you do the high fat. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. Here are several key areas to make changes and exactly how you should make them. Don't fret about the foods you love. If you can not commit to making changes here. But. your diet fitness can threaten your life through disease and even early death. here is comes. We've already talked about what foods you need to eat for a healthy diet. remember moderation is the key factor in real diet fitness health. now you need to consider how you will make changes that you can actually live with. One limit to this is when the food itself is detrimental to your health condition. Food isn't worth the risk of your life. For example. There are certain times in life that foods become prime suspects to leading to health risks. use it in a different way. If you are a diabetic. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. You should know what types of foods you can not eat. and therefore you can improve your health overall. 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. If you don't know you should talk to your doctor about this. Indeed you may want that slice of apple pie. . How Can You Improve? Okay. instead of eating it every few days make it the reward that you get for a week of good eating. This section of our book is long for a reason. That's exactly what you need to strive for here.
Or take a supplement of fish oil. there are various foods that can help you to improve your hearts health. 2. 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. 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. The darker. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. they help to remove toxins from your body which means a reduction in risks of cancer. A good way to know if they are in the foods that you are eating is to look at the color of the food. the more antioxidants are in it. Yes. in moderation can improve your health. you are in a hurry and who has time to chop up vegetables? Well. Reducing the amount of sodium that you take in is also a key factor in improving health. Consume more fish. 1. eat lean cuts of meat. For this. And. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. there are reasons why an investment in a bit more time here can literally save your life. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. replacing the vegetable oil in your diet with olive oil. Antioxidants can help to transform your health. In addition. For example. richer and brighter the color is. try other flavor additions to your dishes.Heart Health Improving your heart's health is essential. 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. Instead of using a lot of salt. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. . They can help to unclog your heart's arteries from cholesterol. Garlic is a great antioxidant for your heart too.
The produce section is your friend filled with riches. It adds weight to your body and it causes all types of health risks later in life. Remember. Reduce portion sizes. Learn to read labels so that they tell you what's in the foods you eat. and sugars in the foods that you eat. Some of these preservatives can clog up your heart. no frozen entrees. Reduce the amount of fat. Add one new recipe to your diet each week. but replace at least part of it with ground turkey or pork. Replace white rice and pasta with whole grain. Visit the website of the American Heart Association to get heart healthy recipes. Look at your grains. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. You won't notice the taste difference. 2. then. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 4. chicken and pork over beef. unhealthy foods with foods that are better for you. eat a bit slower. milks. No boxed dinners. The trick you should follow. 5. we'll make it simpler for you. butter or creams. eggs and other fresh products usually line the walls of the building. is to visit your grocery store and walk around the outside aisles only as much as possible. Eat more fish. . 6. This single movement alone will improve your health considerably. Eat more fruits and vegetables. cholesterol. can lead to increased health risks for cancer and they put the pounds on. Replace white bread with whole grain bread. To help you to not feel hungry. 3. Meats. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. Don't reach for beef. Try to look for ways to improve your current recipes through replacing butters. meats that are high in saturated fat are clogging your heart. or products that are placed in foods to keep them fresh and looking good. No food in one sitting should be a larger quantity than the size of your palm. Remove soda from your diet.Many foods that are pre-made contain high amounts of preservatives. Avoid the aisles and you'll improve your health overall. salts. Start looking for leaner cuts of meat. Look at labels. One good switch is with ground meats.
you'll need a lot of different nutrients. Calories are tiny bits of energy that your body uses to perform work. Don't make sacrifices here for speed. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Food supplies us with calories. When your muscles are filled with glycogen. but that requires the breakdown of body protein from muscle. Glucose also provides energy for your brain and making blood in your body. while making changes at first is a challenge. If you're not eating enough carbohydrates. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. your body will start breaking down muscle tissue for glucose. . Glucose is a simple carb that is stored in your muscles and liver as glycogen. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. To have enough energy to perform your workout. then you need to consider a calorie reduction. Dropping just a small amount of weight means that you need to eat less and do more physically. Carbs Carbohydrates are the body's main source of glucose. convenience or habit. the foods you eat can make a huge difference in the effectiveness of your program. While you may love food. But food is very important in a body building program. Food is a requirement to living and a healthy diet is an essential part of living a long life. Glycogen is the principal form of energy that is stored in muscles. One of the most important would be carbohydrates. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. you will get into the habit and will eventually love the differences you have made. Glucose can be made from protein. they both look and feel full. Remember. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work.If you need to lose weight. Many people don't pay enough attention to the types of food they eat. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day.
and besides your postworkout meal. Eat some simple carbs after your workout and eat more of them. oatmeal. state. Honey. it can prevent muscle catabolism while promoting anabolism. Divide your carb meals into six servings throughout the day. the intake of simple carbs can stimulate fat storage.are digested quickly and easily. Focus on unprocessed complex carbs like sweet potatoes. Eat about 25% of your daily carbs at this meal. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. If you eat too many carbs in one sitting. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. After training. potatoes. Along with carbs. Your body must replenish these levels before stimulating the fat storing machinery in the body. Women multiply their body weight by two to get their carb gram intake. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. The resulting insulin spike is a double edged sword. and brown rice. or muscle building. the amount of carbs that should be taken in by multiplying their body weight by three. That number will be the amount of grams that should be consumed daily. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. and aiding in muscle glycogen formation and growth. you must consume enough fiber in your diet. however. sugar and refined foods such as white bread and white rice . 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. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. . If you have not been working out.typical simple carbs . For example. whole grain breads. For men.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Breakfast is definitely the most important meal of the day. Beans and oatmeal are two excellent sources of fiber. Blood sugar and muscle glycogen levels are low from your overnight fast. A high carb intake at your post training meal will have less chance of being stored as fat. it is also the best time to load up on carbs.
Watch out. you will be in an anabolic. or have a fever. Amino acids are the building blocks of protein. then the standard 600g for the next two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Glucose molecules make up carbohydrates just like amino acids make up proteins. state. For body builders. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). On the other hand. and protein is retained in tissue as new muscle is added. and then increases insulin levels (ensuring no loss of muscle) on the final two days. The total carb intake is the same. your carb intake should decrease. burned. Protein intake exceeds output. your body will store them as fat and increase weight gain instead of muscle mass. You usually see this in people who are starving. For example. then 50% more (900g) for the next two days. nitrogen balance is an important concept to keep in mind when talking about proteins. Your body is degrading muscle and other body proteins. if your protein output exceeds intake you would have a negative nitrogen balance. this is something that you want. This puts your body in what is called a catabolic state. you will want to rotate your carb intake. so your body won't need as much. Obviously. Your energy requirements will also decrease at this time. Protein is involved in growing. That is made possible because proteins are the basis for body structures.As your day wears on. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. . If you are needing to lose some fat along with building your muscles. or muscle building. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Eat 50% fewer carbs (300g) for two days. repairing. if you consume more than you lose. If you eat carbs late in the day. try varying the volume of intake. and replacing tissues. injured. This is not good because the opposite is now happening. your body will break down muscle tissue to get it. Protein Another important nutrient every body builder needs is plenty of protein. If you lose more nitrogen than you consume.
A 200 pound body builder. Many diets have you cutting back on fat and carbohydrate intake. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c.An anabolic state is when your body has a positive nitrogen balance. concentrate on the complete sources of protein like meat. even when you are building the perfect body. steak. catabolic means muscle loss. you need to focus on the complete sources rather than those that are incomplete. Fat combines with glucose for energy in order to spare the breakdown of protein. To compensate. Ultimately. Be aware of the amount of protein you are eating and make them work for you instead of against you. fish. would need to eat 200 grams of protein every day to put the body in an anabolic state. While there are proteins in other foods. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Saturated fat is bad. These are the fats that contribute to heart disease and high cholesterol. milk 2 T. Fats are the main source of energy in the body. If you are dieting while body building. you'll still need some fats in your diet. When calculating the amount of protein you are eating. The key to fat intake is to stay away from bad fats and only eat the good fat. That way. but if you want to get ripped with your body building program. you'll need the amino acids in protein to work in your body. . In body building contexts. cooked broccoli 1 c. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. your body cannot break it down very well. your body won't grow when it is in a catabolic state. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. therefore. Fats Yes. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. cooked 5 oz. Because of the chemical composition of saturated fat. The general rule is to consume daily the same amount of grams in protein as your body weight. protein can do what it is supposed to do . The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you'll need to eat more protein to counteract this effect. your protein intake should increase to 1 1/2 times your bodyweight. and eggs.build muscle.
whole milk dairy products like milk and cheese. maintain healthy hair and skin as well as providing a sense of fullness after meals. So basically. and diabetes. These fats are most often found in fish and can have some significant health advantages. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. At room temperature. Trans fats cause an over activity in the immune system and are linked to stroke. help prevent cancer growth. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They are also more readily stored as body fat. Unsaturated fats are in liquid form as in oils. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. These fats are found naturally in foods like nuts and avocados. They can reduce inflammation. so they should be limited. Omega 3 Fatty Acids can actually help combat conditions such as depression.Saturated fats are commonly found in animal products such as meat. as well as egg yolks. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. You should truly strive to eliminate all trans fats from your diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. and improve brain function. Because they reduce inflammation in the body. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. and even Type 2 diabetes. fatigue. Elevated levels of LDL can clog arteries and cause heart disease. seafood. heart disease. joint pain. 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. . Trans fats should also be avoided. well. saturated fats are hard and solid. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. fat. Unsaturated fats are easier for your body to break down. Fats are actually an important part of any diet. They play an important role in protecting the body's vital organs. This type of fat is often used in commercially processed food because they are preserved longer. Fats keep the body insulated.
Because your cells aren't holding as much water. In fact. 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. hydrated and even over hydrated muscles allows for a much higher anabolic environment. Many people like a drink or two or even three to help them unwind and relax. phosphorus. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. you must be careful not to overdo on the fats. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it dehydrates your muscle cells. alcohol can have a detrimental effect on your progress.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. you will not be as intense in your lifting and weight training. instead of topping with chocolate or candies. it slows down your metabolism hindering your body's ability to process foods. but drinking actually lowers protein synthesis by twenty percent. 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. But when you are a body builder. you will want to pay close attention to the foods you are feeding your body. That includes alcohol as well. magnesium. For one. iron and potassium. Not only that. it becomes much harder to build muscle. so when those levels are down. There are several reasons why it does this. • Use olive oil in salad dressings and when cooking • When baking. Alcohol contains nothing but empty calories. Alcohol consumption also hurts muscle growth. . Not only will having a hangover lower your workout intensity. About a 1/2 cup is a good amount. It has no nutritional value but it does contain high caloric content. Having higher levels of testosterone can help with your workouts by making you more aggressive. As many know.
• No regular soda! Diet is better for you anyway and doesn't contain sugar . it burns less fat. creating an anabolic environment needed for muscle growth. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. the kidneys can't function properly. Without enough water. begins hoarding it. you'll need much more. If you're eating big to gain weight. and water unlocks the power of those vitamins. you won't be doing yourself any good. but for body builders. as it helps remove excess nitrogen. Water is good for you anyway. When water is in short supply. so you're not getting the hydration you need. Use artificial sweeteners instead.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. You can workout with the intensity of a professional. drinking water can actually help you shed excess water weight. The caffeine can increase fluid loss. then you need even more water to help your kidneys do their work. This water is stored in extra cellular spaces. then you need a basic mega-vitamin. The liver metabolizes stored fat for energy. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Soda. your skin starts looking soft and puffy. and ketones. but if your diet stinks. you need plenty of water. When this happens. if you're training hard. thinking there's a shortage. Water is especially important when following a "high protein" diet. Many vitamins are water soluble. If you're going to be using supplements in your body building program. water can help them work. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Water flushes out toxins and other metabolic waste products from the body. In addition. some of the load is transferred to the liver. and tea don't count either. it can be especially important. coffee. water can actually reduce feelings of hunger. and you should. For this to work properly. For body builders. A good diet is essential to an effective body building program. urea (a toxic substance). Plus. Contrary to popular belief. the body. Water is part of every single metabolic process that the body undertakes. In other words. Supplements like creatine work in part because it pulls water in muscle cells. If the liver is doing some of the kidneys' work.
• 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
Arrange fish and zucchini in a single layer in a large pan. In a separate bowl. Bake at 350 degrees for 30-35 minutes. Pan Broiled Fish 1 lb. Serve plain or over brown rice. Put a dollop of the mixture into each chicken breast. Top on whole wheat pasta or brown rice if desired. Fish filets One 14 oz. Optional: Garnish with lemon slices. cover and cook on low for 45 minutes. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. thawed and dried 1 egg lightly beaten 8 oz. Uncover and cook an additional 15 minutes. drained capers Paprika to taste Rinse fish and pat dry. Cover with tomatoes and liquid. Add the chopped onion and mushrooms. Can diced tomatoes w/ basil. Turn fish over. slice in half and flattened Combine the onion. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve over your favorite type of noodle. minced or pressed 2 tbsp. frozen spinach. skinless chicken breasts. Cover and cook over medium heat for 10-20 minutes. Pour the spaghetti sauce in. garlic & oregano Arrange fish filets in a single layer in skillet. salt and pepper in. Sprinkle with paprika and capers. low-calorie Dijon mustard 1 clove garlic. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini.15 minutes. Serve. . Serve. Add browned chicken. or until the fish easily flakes with a fork. Tie the chicken breasts together with butchers twine. and cheese mixture in a bowl. Ground Turkey Breast Sauce 1 lb. Drizzle with lemon juice. stir together mustard and garlic. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. stirring occasionally. 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. Put the all spice. spinach. egg. low fat ricotta cheese Salt & pepper to taste 4 boneless. spread with mustard/garlic mixture. Broil on top rack for 5 minutes. or put toothpicks through them.
Add tuna and sprinkle with seasoning. Chicken. and chicken. black pepper. and tuna. Fiery Chicken Deluxe . low fat mayonnaise 1 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. Top with lettuce or spinach leaves and second slice of bread. combine rice. Eat plain or on a bed of pasta. This is also good cold. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. mustard. Add barbeque sauce and stir together until well-coated. Cook to desired texture. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add mayo. or just use more egg whites. Add cheese if you like and let it melt after turning the burner off. or over some brown rice.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Cook tuna to desired doneness. Chop egg whites and add to medium bowl. plain. combine all ingredients and stir until well-mixed. You can eat this on some whole-wheat bread. Mix well and spread over bread. beans.1 cup cooked brown rice 1/4 can red beans 2 tbsp. barbeque sauce In large bowl or Tupperware. Microwave for approximately 1 minute when ready to serve. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein.
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.10 hours (the longer. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Dried parsley Juice of 1/2 lemon 1 lb. then let it sit in the refrigerator for 3 . or bake them for 25 minutes at 375 degrees. Fresh bay scallops. Place one asparagus stick on the top and start rolling it. Pre-heat. Cut chicken into two to four thin slices. depending on how thick you would like your roll to be. mustard and honey. Cover and cook 1 minute. Makes 2-3 servings Garlic Roasted Vegetables . Give the asparagus a quick wash. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Once the roll is ready. Add parsley and lemon juice. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. the juicier it will be) This works best with a Foreman-style grill. and put the green beans in for 2 . Add garlic and sauté 1 minute. Let it marinate for 25 minutes. 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. You can grill rolls than for seven minutes on the electric grill at 375 degrees. rinsed and patted dry. salt with chicken in a container and really roll the chicken breast around in the mix.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. Put chicken slices in the container. Heat wine in a medium skillet over medium heat. Place one slice of turkey bacon on each slice of chicken breast. cayenne pepper. add the salt and pepper. minced 1 tsp.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Snap off tough ends of asparagus and remove scales with vegetable peeler. Add scallops and cook 1 minute or until scallops turn from translucent to opaque.
Serve immediately. dried rosemary. julienne 1 carrot. Combine with sunflower seeds. Bake for 15 minutes. fruit bits. cut in two pieces 1 tomato. and place in mixing bowl. celery. Salt and pepper to taste. or 3 tbsp. or 3 tbsp. boneless. Place a piece of fish on each square of foil. and yogurt. fresh. Sprinkle each with wine. skinless chicken. chopped 1 tbsp. peeled and quartered 6 parsnips. sealing with a pleat. dried thyme. peeled and halved 2 medium onions. fresh 4 tbsp. peeled and quartered 6 shallots. julienne 1 cup dry white wine 1 tsp. zucchini. Combine all the vegetables in roasting pan. On the Grill: Turn barbeque to medium. Chicken Salad Roll-ups 1 lb. Drink. 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. Repeat until mixture is used up. Workout Energy Salad . chicken and fish. Makes two servings Fish in Foil 1/2 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Top each piece of fish with tomato. halibut. or wrap roll-ups in plastic wrap for later use. drizzle with olive oil and stir to coat. sunflower seeds 2 tbsp. Fold foil edges together. Great with meat. chopped 4 small zucchini. and pepper. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. square pieces of foil. Combine all the vegetables into a tinfoil bag.6 carrots. dried fruit bits 1/8 cup celery. Roast for about 30 minutes or until tender. cooked 2 tbsp. Cut two 12 in. green onion. Spread a little chicken mixture on lettuce leaf and roll up tightly. peeled and cut into 6-8 wedges 1 large garlic bulb. Roast for about 1 hour 20 minutes or until tender. broken into cloves and peeled 1 tbsp. Salt and pepper to taste. and carrot. herbs. drizzle with oil and stir to coat. chopped 1 green onion. olive oil In the Oven: Preheat oven to 400 F.
basil In a medium-sized salad bowl. cooked and chopped 1 cup green beans. and shake until thoroughly mixed for the salad dressing. sliced 1 green onion. carrots. combine lettuce. and sunflower seeds. green beans. . and pour over salad. and pepper. Muscle Density Broccoli Salad 1/2 pound cooked steak. mustard. Aerobic fitness is related to an individual's body fat. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. parsley. torn into bite-sized pieces 1/3 cup spinach.it's time to make the fitness connection In many cases fitness begins with weight reduction. 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. high blood pressure. In a screw-top jar. The higher the fat. mushrooms. Shake vigorously. broccoli. combine steak. mix olive oil with lemon juice and herbs. combine the vinegar. sprouts. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cucumber. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and diabetes. peeled and sliced 1/3 tomato. avocado. sliced 1/2 cup mushrooms. Weight control . 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. yogurt. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. torn into bite-sized pieces 1/3 cucumber. You don't necessarily have to be dieting. cooked and cut 1 stalk celery. In a screw-top jar. mushrooms. lemon juice. and onion. spinach. Arrange salad on a bed of lettuce leaves. sliced Fresh parsley In large salad bowl. cut in strips 1 cup broccoli. tomato. celery.1 cup lettuce. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Nutrition is very important when you are trying to build up muscle mass. The spin-off is less likelihood of developing heart disease.
. (4) A feeling of pride. and so on). unhealthy. headaches. (1) Make a decision to lose weight and shape up. (1) A healthy appearance.. exercise routine. b. You can even lose weight while improving performance. (4) Carry out the strategy. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Enjoy the payoffs:. Stay away from food fads they are usually boring. (2) An improved self-image. (3) Develop a strategy (diet. Making nutrition work Improving your nutrition will increase your mileage in many ways. (2) Get motivated.a. (3) A sense of accomplishment. lifestyle changes. dehydration. Invest in yourself. and too strict and will lead only to temporary weight loss. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Compare the benefits of a sound nutrition with the consequences of crash diets.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
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. (2) Roast. Braise in covered pan on stove top or pan broil in a nonstick pan.7 liter = 24 ounces . and baked products. . b. broil. For them trying to eat just a cookie. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. have a particular food obsession that must be recognized. however. Cook meats on rack so that fat can drain off. and dry beans group. poultry. or simmer meat. But if you plan your diet. The meat.a memo to the cook for cutting calories during food preparation a. The urge to eat the whole thing becomes too great. The milk and cheese group. you can include a favorite high calorie food item as a special occasional treat. Good cookin' for good lookin . (1) Use skim or lowfat milk in recipes when making puddings. You have to make and follow your own rules according to your ability to control what you eat. Avoidance is one means of control. poultry or fish without adding fat.5 liter = 17 ounces . Many people. piece of candy. sauces. and diet according to your plan. (3) Remove skin from chicken or turkey.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. or sparerib is too tempting. bake. (2) Substitute plain. (1) TRIM fat from meat. and add spices to enhance flavors. fish.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .
most restaurants have them. However. Remove all the visible fat from the meat. Starchy foods are not fattening when consumed in moderate quantities. d. avoid those prepared in cream . (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. (3) Check ingredient labels for fat and sugar content. Request diet salad dressing. Dining tips a. butter. With a spoon or knife. (1) Use less fat and sugar than called for in recipes. or baked rather than fried potatoes. (5) Have boiled. If the meat has been fried (southern style chicken. remove the coating and eat only the meat. or lemon juice for your salad. sauces. (1) Steam. (3) Try lemon juice or vinegar on salads. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables.(4) Chill meat broth until fat turns light and solid on top. vinegar. Substitute lower calorie ingredients. steamed. The bread and cereal group. Some fruits may be broiled or heated with spices added for flavor. Check nutrition information label for total calories in each portion. d. skim or peel fat off and discard. The vegetable and fruit group. broil. or sour cream. c. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Avoid gravies. (2) Go easy on sauces. and deep-fried food. butter. c. boil. and margarine. schnitzel). or bake vegetables. Season with herbs and spices. b. Cut way back on regular salad dressings.
European beer. Plan your food intake and abide by your plan.25 litre (8 oz. jelly. and mineral water add no calories to your diet. noodles. rice. g. Avoid rich desserts. cookies. have fresh fruits. 12 oz. (3) Take smaller portions (4) Consume less sugar.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Try a slice of lemon or lime in a glass of ice water. pastry. If you MUST have a snack. (8) Plan snacks. 11/2 oz. macaroni. baked potatoes with a small amount of sour cream or margarine is a good choice. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. . a few crackers or pretzels. For example. black coffee.) Sweet wine. USE SPARINGLY. e. . f. Always check your intake for balanced nutrition and total calories. (1) Eat S-L-O-W-L-Y (2) Consume less fat. jam.sauces or deep-fried.25 liter (8 oz. and other sweets. cakes. Lowfat milk is also a nutritious choice. jigger Dry wine. Alcohol calories American beer. honey. b.6 oz. 4. or delicious low-calorie raw vegetables. pies. sugar. (1/2 cup) Hard liquor. or spaghetti are good potato substitutes. Also. Carry individually packaged sugar substitutes to sweeten beverages. ice cream. 1/2 liter Cocktails. . unsweetened sodas. Follow these tips to lose weight and body fat. regular soda. if you must. gelatin. c. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. candy. Low-calorie beverages. Keep a food diary and monitor your own intake.
1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. or sugared beverage. 1/4 cup 340 Salted nuts: Peanuts. (Each teaspoon supplies an additional 45 calories).d. 160 French fries. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 ounce package 180 Chocolate candy. 1 cup 223 Beer (European). Become aware of how many calories you're consuming. Each teaspoon supplies an additional 20 calories. 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. 2 tbs 170 Cashews. Weight control . 1/2 liter 250 Creamy salad dressing.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Lower in sugar. 1 ounce 150 Grapefruit or orange juice.especially in snack foods. creamed. soda. 2 scoops 200 Potato or corn chips. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.) 840 Coke. 12 ozs. Lower in fat. 25 nuts 252 Mixed. b.
Try not to be food centered. or discouragement. cream cheese 106 1 oz.3 oz. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or Gosh. Get motivated. beef bologna 237 Lean ham 103 1 oz. anger. big bones.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. or Everyone in my family is big it's hereditary. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. You may be a good athlete now. This is important if you plan on being successful at losing weight. or I can still workout OK. I haven't weighed 180 pounds since I was 15 years old. but you want to strive to be the best. Don't be angry that you have to lose weight. . so why lose weight? b. 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. loneliness. think of it as something you have chosen to do. Forget those old excuses: But I've got a large frame you know. it will be easy to give up these typical excuses. c. Make up your mind to control food instead of letting food control you. Occupy your time with other activities not related to food. If you're serious about losing weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Dieting is up to you if you are willing to try.
g. Your body is adjusting to your new eating habits and changes are taking place. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. e. . Eating plenty of whole grains. minerals. You should consume at least 6-11 servings daily from the base of the pyramid. Construct new habit patterns. enjoy flavors. Grain products are low in fat.d. For best results. unless fat is added in processing. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). and oats) should form the foundation of a nutritious diet. and different whole grain foods differ in nutrient content. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Choose the recommended number of daily servings from each of the five major food groups. in preparation. They provide vitamins. Different foods contain different nutrients and other healthful substances. Cereals. Make your meals last longer. Don't cheat. You are always responsible for what you are eating. remember. Breads. overeating hurts no one but yourself. and Pasta Group: Foods made from grains (wheat. Don't let this be wasted effort. No single food can supply all the nutrients in the amounts you need. Make meals as pleasant as possible even if you are cutting down on what you eat. carbohydrates (starch and dietary fiber). Rice. so choose a variety of whole and enriched grains. rice. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Remember all the work it took to get you to your desired weight. h. or at the table. To make sure you get all the nutrients and other substances you need for health. pause halfway through meals and don't stuff yourself. and other substances that are important for good health. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. slow down. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Stick with it! f. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. i.
Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. The lighter colored vegetables. whole grain muffins (bran. and most people eat more. Other good choices are citrus fruits. strawberries. tomatoes. bananas. and celery are mostly fiber and water with very little calories. such as cucumbers. Juice that you can see through . or wok only until tender crisp. Brussels sprouts. Broccoli. the more likely it is to have large amounts of vitamins and minerals. you should strive for 3-5 servings per day from this group. or pasta is about the same size as your fist. oat bran. iceberg lettuce. spinach. A 1/2 cup of fruit is about the same size as a tennis ball. Two to four servings of fruits are recommended each day. and yellow vegetables. and dried fruit. carrots. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Vegetables are nature's vitamins. Fruit Group: The fruit group. Cook in a microwave. The darker the vegetable. or winter squash are the best choices. The best choices from this food group are bran cereals. canned. collards. and stoned wheat and whole grain crackers. kiwi. Choose dark green. If you choose fruit juice. whole wheat). in addition to providing vitamins and minerals. rye. A 1/2 cup of vegetables is about the size of a tennis ball. also provides fiber. cauliflower. whole grain breads and rice. steamer. A 3/4 cup of vegetable juice also constitutes a serving from this group. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. corn and oat bran). or a 1/2 cup of chopped. A 3/4 cup of fruit juice equals one serving. vitamins. A serving size of raw or cooked vegetables is only 1/2 cup. low fat bagels (pumpernickel. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. don't overcook. or cooked fruit. or minerals. A 1/2 cup of cooked rice. cantaloupe. To maximize the vitamin and mineral content of your vegetables. green peppers. To ensure that you get essential vitamins and minerals. cereal. which is much smaller than the regular salad served with a restaurant dinner. Breakfast is a good opportunity to eat some fruit. orange. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients.Consuming the recommended daily intake is not difficult if you understand serving sizes. One cup of leafy raw vegetables is also a serving size.
A better food preparation choice is baking. a 1/2 cup of natural cheese (Cheddar or Swiss). and minerals. A serving size of cooked fish. which can't be made by the body. However. lentil soup. poultry. however. minerals. vitamins. 2 tablespoons of peanut butter. and minerals (fortified by law) especially calcium and riboflavin. or prune juice). or 1/3 cup of nuts. Eggs. including cheese. 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. frying food in fat (cooking oil) once in a while is all right. Top choices are 1% or skim milk. The milk group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. it does not mean that you should never eat these items. this group can contain large amounts of fat as well. and yogurt. Like the milk group. Most fats and sugars are nutrient poor. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). and yogurt. no vitamins. . sour cream. Poultry. milk. and beans. a 2 1/2 ounce soyburger. vitamins. however. they are referred to as empty calories. or protein. Dry Beans. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). 1 egg. Most people are at one extreme or the other by consuming too much or not enough from this group. Two to three servings from this group are required each day. Milk. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. fiber. or grilling. Many no-fat or low-fat dairy products are available. 1 ounce of cheese is about the size of four dice. chicken. and Cheese Group: These dairy products are a great source of protein. so you may not get your daily requirement for the essential nutrients. and is easily attainable. For this reason. peach nectar. For example. Fish. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. roasting. Yogurt. One cup of milk or yogurt. Sweets add taste and flavor. Foods from this group are still an important part of a performance diet. Fats. The recommended number of servings per day for this group is 2-3. Oils. This means that they provide nothing to the body except calories. Quick and easy choices include canned tuna. grape. can also contain a large amount of fat. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. water. a 1/2 cup of cooked dry beans. peanut butter. low-fat cheese. The serving sizes typically consumed greatly exceed the nutritional requirement. Meat. or 2 ounces of processed cheese (American) is considered a serving size.(apple.
and cheese from the milk group. minerals. which is a better choice than apple pie. and fiber and add undesirable or questionable additives. but choose sensibly. Eating lots of fat of any type can provide excess calories. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. choose small portions of foods. Sometimes extra sugars are added to low-fat muffins or desserts. In contrast. or lean meat. or a favorite dessert. low fat doesn't always mean low calorie. You need some fat in the food you eat. High-fat foods contain more calories than the same amount of other foods. a sandwich may provide bread from the grains group. fats. and K. However. and carotenoids. and they help absorb the fat-soluble vitamins A. turkey from the meat and beans group. which is a better choice than apple juice. fiber. If you choose fish. so they can make it difficult for you to avoid excess calories. A baked potato is a better choice than mashed potatoes. When eating out. Snacks and meals eaten away from home provide a large part of daily calories for many people. Choose natural or less processed foods whenever possible. increase the risk for coronary heart disease by raising the blood cholesterol. CHOOSE SENSIBLY The carbohydrates. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. butter. E. Also. and sodium. and . D. for example. but most people still eat too much saturated fat. cream. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. or a cup of low-fat milk or yogurt for a snack. vegetables. notice that many of the meals and snacks you eat contain items from several food groups.Top choices from this group include olive oil. Food processing tends to remove vitamins. These foods include high-fat dairy products (like cheese. whole grain foods. which is measured in calories. berry jams. which is a better choice than potato chips. especially saturated fats. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. poultry. and proteins in food supply energy. Choose them wisely. Your pattern of eating is also important. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. whole milk. Try fruits. Some kinds of fat. molasses. 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. Fats supply energy and essential fatty acids. For example. and they may be just as high in calories. ask that it be grilled rather than fried. An apple is a better choice than applesauce. walnuts.
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 . bologna. These foods include liver and other organ meats. Try the lower fat varieties (check the Nutrition Facts Label). egg yolks. Use moderate amounts of food high in unsaturated fats. Unsaturated fats occur in vegetable oils. Eggs.Limit your intake of high-fat processed meats such as bacon. and other cold cuts. shortening). contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Vegetable oils such as soybean oil. Choose dry beans. and peanut oils are some of the oils high in monounsaturated fats. and Nuts . Meat. salami. peas. . corn oil.Choose vegetable oils rather than solid fats (meat and dairy fats. such as many hard margarines and shortenings. Poultry. palm oil. fatty fresh and processed meats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. sunflower. Shellfish. Beans.regular ice cream). Keep your intake of these foods low. the skin and fat of poultry. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. lean poultry. Some fish. shellfish. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. taking care to avoid excess calories. or nuts daily. . and fatty fish like salmon. and mackerel. lard. such as salmon. most nuts. decrease the amount of fat you use in cooking and at the table. or lentils often. Trim fat from meat and take skin off poultry. sausages. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. beans. These foods include those high in partially hydrogenated vegetable oils. other lean meats. canola. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. . Fish. tuna.Choose 2 to 3 servings of fish. olives. Olive. and coconut oil. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and dairy fats. avocados.If you need fewer calories.
Choose fruits as desserts most often. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Limit your intake of foods with creamy sauces. and grains. Limit ground meat and fatty processed meats. Foods containing added sugars provide calories. During digestion all carbohydrates except fiber break down into sugars.Use egg yolks and whole eggs in moderation. In the United States. .Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. . This decreases the saturated fat and calories but keeps all other nutrients the same. not the naturally occurring sugars in foods like fruit or milk. and add little or no butter to your food. the number one source of added sugars is nondiet soft drinks (soda or pop). Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. but may have few vitamins and minerals.Limit your intake of liver and other organ meats. Try switching from whole to fat-free or low-fat milk. . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. . and cheese. marbled steaks. Prepared Foods . Foods at Restaurants or Other Eating Establishments . cereals. and low-fat cheese most often. Sugars are carbohydrates and a source of energy (calories). some vegetables.Choose fat-free or low-fat milk.Choose fish or lean meats as suggested above. Choose foods lower in saturated fat and cholesterol. Examples of these foods include milk. Sugars and starches occur naturally in many foods that also supply other nutrients. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. fruits.. fat-free or low-fat yogurt. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Dairy Products . breads.
Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. is of concern. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. . Only small amounts of salt occur naturally in foods. Salt is found mainly in processed and prepared 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. Some foods with added sugars. consuming less salt or sodium is not harmful and can be recommended for the healthy. At present. Some recipes include table salt or a salty broth or sauce. and sweetened canned fruits. High salt intake also increases the amount of calcium excreted in the urine.Sweets and candies. presweetened cereals. Eating less salt may decrease the loss of calcium from bone. You will face no nutritional deficiencies. normal person. the firmest link between salt intake and health relates to blood pressure. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. cakes and cookies. and fruit drinks and fruitades are also major sources of added sugars. but when you do decide to switch to a meatless diet. like chocolate milk. like soft drinks. 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. you need to go into it with as much information as you can. The reasons for switching to a vegetarian lifestyle are many. Intake of a lot of foods high in added sugars. also are high in vitamins and minerals. There is no way to tell who might develop high blood pressure from eating too much salt. Salt (sodium chloride) is the main source of sodium in foods. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. However. and some cooking styles call for adding a very salty seasoning such as soy sauce. Some people add salt or a salty seasoning to their food at the table. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Choose and prepare foods with less salt.
000 different drugs. poultry or any slaughterhouse by-product such as gelatin. Not all levels are vegetarian. growth hormones and other veterinary drugs that are given to livestock animals. • Vegan: Does not eat dairy products. There are over 20. particularly saturated fats. Being healthier on a vegetarian diet means spending less on health care. This is the most common type of vegetarian diet. shellfish or crustacean. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Plants do not contain cholesterol. Being higher on the food chain. • Fruitarian. including sterols. I have included this section for your personal choice. These drugs are consumed when animal foods are consumed. Vegetarians live on a diet of grains. eggs. Whatever your reason for wanting or not wanting to become a vegetarian. game. A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit. The highest levels eliminate fruit and vegetables. The dangers herein. The list can go on and on. fish. Vegetarian foods tend to cost less than meat based items. . seeds. fish. • Macrobiotic: A diet followed for spiritual and philosophical reasons. or any other animal product. or slaughter by-products such as animal fats. The diet progresses through ten levels. with or without free-range eggs.Animal foods are higher in fat than most plant foods. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. grains and nuts. etc. A vegetarian does not eat any meat. animal foods contain far higher concentrations of agricultural chemicals than plant foods. though each level gradually eliminates animal products. vegetables and fruit. eventually reaching the level of a brown rice diet. • Lacto-vegetarian: Eats dairy products but not eggs. nuts. Vegetarians not eating anything containing dairy products or eggs are called vegans. are well documented. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. herbicides. becoming increasingly restrictive. antibiotics. You might be surprised to know that there are many different types of vegetarians. poultry. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). milk and milk products. in secondary consumption of antibiotics. including pesticides.
Men would kill deer. many years ago. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. . That includes chicken. cows. big business began changing the way food was not only distributed.Other terms can be used in describing various vegetarian diets. but not fish. though in other cases it may simply mean a lacto-ovo-vegetarian diet. They were freaked out by the thought of consuming something that at one time could look them in the eye. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Somewhere along the way. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. 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. the food was pure and unprocessed. Back then. people survived on what they could grow or kill. though their exact meaning can differ. There really is no single vegetarian eating pattern as you can see from the definitions above. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The meat was cleaned and cured without chemicals or preservatives. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The term strict vegetarian may refer to a vegan diet. Persons consuming fish but no meat are sometimes called pescetarians. Many. and pigs to provide food for their families. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. but also how it was processed for human consumption. The women would grow huge gardens that would provide the rest of the nutrition. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. In fact. because choosing to eat as a vegetarian is such a personal decision.
They have decided that eating pure and natural foods instead of processed foods are the way to go. even before the animals are sent to a slaughterhouse. Mad cow disease is a very real illness that causes dire circumstances even death. Once they are killed. It's true that the way we process meats can begin in a not so pleasant way. Some of us still don't have much concern over our processed foods. In fact.for anyone! Many animals are also infected with diseases due to poor living conditions. Another good reason is that meat is expensive. but others have taken a different turn. . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. This can't be healthy . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.are reason enough for some people to give up meat. Studies were conducted. These two instances . people just accepted the fact that processed foods were a way of life.is often associated with higher risks of heart ailments. Then concern began to arise as to how safe these foods really were. and other diseases. and results were published that indicated some of these processing procedures weren't as safe as originally thought. some meat processors even inject beef with a red dye to make it look more appealing to the consumer.especially red meat . They are also often injected with artificial hormones to increase meat production.Initially. Meat . elevated blood pressure. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. 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. It is a lot cheaper to buy vegetarian foods instead of meat. surveys were taken. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Plus. Let's look at some common reasons people give for eating meatless meals.the way animals are killed and the preservatives put into the meat .
they live longer. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. most people choose a vegetarian diet for health reasons. are healthier. provide a wider range of nutrients. and vitamins are all contained in our foods. and thus smaller medical bills. and enjoy very productive lives. There are six food groups in the vegetarian diet. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. calcium. Protein. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Certain components of food help our bodies not only operate more efficiently. A vegetarian diet is healthy because it is typically low in saturated and total fat. It's just a more productive and less invasive way to eat that gives way more benefits than not. their bodies are more refined. and imposes fewer burdens and impurities on the body. Whatever the reason. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. fewer dental problems. but keep us from getting sick. Their immune system is stronger. This is simply not true. Medical studies have proven that a vegetarian diet is easier to digest. 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 their physical appearance is better.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. make less frequent visits to a doctor. Vegetarians are less susceptible to major diseases that afflict present-day society. As a result. Vegetarians have fewer physical complaints. there can be little doubt that eating a vegetarian diet is a healthier way to eat. They include: .
oats. • Dairy products or Soya products . . pasta etc). like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. maize (sweet corn). • Pulses . lentils. and E. pumpkin. textured vegetable protein. hazelnuts. soya protein etc. proteins. millet.wheat (bread & pasta). How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. fat. All are equally important to our well-being. some B vitamins and minerals (mostly iron. soya milk. baked beans. flour. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. Nutrients are usually divided into five classes: carbohydrates. sunflower. We also need fiber and water. men need about 55g (more if very active). • Seeds: sesame. rye. potassium and phosphorous). Potatoes are a useful cereal alternative. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. barley. rice. walnuts. Meat supplies protein. All these nutrients can be easily obtained by vegetarians from other sources. rice. Fish. Still. cashews.tofu. rye. sunflower seeds. etc. lentils. peanuts. • Nuts & Seeds .kidney beans. and the mineral iodine. maize. etc. linseeds. sesame seeds. tempeh. walnuts. • Fruit & vegetables. although they are needed in varying quantities. almonds. tempeh. etc. • Soya products: tofu.almonds. D. chick peas. brazils. it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Vegetable oils and fats . • Grains/cereals: wheat (in bread. Evidence suggests that excess protein contributes to degenerative diseases. beans. zinc.margarine or butter. vitamins and minerals. • Pulses: peas. supplies vitamins A. Most foods contain a mixture of nutrients (there are a few exceptions. in addition to the above. Carbohydrate. Women need about 45g of protein a day (more if pregnant. oats. lactating or very active). Protein is very important in the diet. barley. veggie burgers. pine kernels etc. fats (including oil).• Cereals/grains .
cheese. vitamins or minerals and they are also the main cause of dental decay.• Dairy products: milk. Carbohydrates are the body's main source of energy. Complex carbohydrates are found in cereals/grains (bread. A few examples are beans on toast. or rice and peas. quiche. There are three main types: simple sugars. rye) and some root vegetables. Single plant foods do not contain all the essential amino acids we need in the right proportions. complex carbohydrates or starches and dietary fiber. Even those foods not considered high in protein are adding some amino acids to this pool. but when we mix plant foods together. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. such as potatoes and parsnips. There are 20 different ones in all. pasta. whether we are meat-eaters or vegetarians. This is not as alarming as it sounds. The sugars or simple carbohydrates can be found in fruit. oats. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. barley. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. as long as our diet is generally varied and well-balanced. rice. We mix protein foods all the time. they have to be provided in the diet and so they are called essential amino acids. Contrary to previous . it can be made up from the body's own stores. any deficiency in one is cancelled out by any excess in the other. macaroni cheese. We can make many of them in our bodies by converting other amino acids. It is now known that the body has a pool of amino acids so that if one meal is deficient. milk and ordinary table sugar. It is a normal part of the human way of eating. millet.g. porridge. Refined sources of sugar are best avoided as they provide energy without any associated fiber. • Free range eggs. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. we don't have to worry about complementing amino acids all the time. Adding dairy products or eggs also adds the missing amino acids. Because of this. Most of our carbohydrates are provided by plant food. Amino acids are the units from which proteins are made. yoghurt (butter and cream are very poor sources of protein). A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. e. but eight cannot be made. The unrefined carbohydrates. muesli. buckwheat.
pantothenic acid and biotin. B2 (riboflavin). leafy green vegetables and fruits like apricots and peaches. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. . are best used for frying as the poly-unsaturated fats. It is added to most margarines. The one thing they have in common is that only small quantities are needed in the diet. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B3 (niacin). Dietary fiber or non-starch polysaccharide (NSP). like sunflower or safflower oil are unstable at high temperatures. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Too much fat is bad for us. This is no problem as they are widely found in plant foods. B12 (cyanocobalmin). Fiber can be found in unrefined or wholegrain cereals. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. B6 (pyridoxine). fruit (fresh and dried) and vegetables. Mono-unsaturated fats.belief a slimming diet should not be low in carbohydrates. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Two of these fatty acids. fats are made of smaller units. such as olive oil or peanut oil. orange or yellow vegetables like carrots and tomatoes. as it is now termed. linoleic and linolenic acids. nuts & seeds. called fatty acids. Like proteins. with the exception of palm oil and coconut oil. but a little is necessary to keep our tissues in good repair. • B Vitamins: This group of vitamins includes B1 (thiamin). folate. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). for the manufacture of hormones and to act as a carrier for some vitamins. are termed essential as they must be provided in the diet. refers to the indigestible part of a carbohydrate food. pulses and green vegetables. In fact starchy foods are very filling relative to the number of calories that they contain. or in sufficient quantities. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease.
dried fruits (especially apricots and figs). dried fruits.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. It is also added to most margarine and is present in milk. eggs. lentils and pulses. These sources are usually adequate for healthy adults. • Vitamin C: Fresh fruit. Vitamin D helps calcium to be absorbed. molasses. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. 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. cheese. The very young. tap water in hard water areas. • Iron: Needed for red blood cells. veggie burgers and some breakfast cereals. bread. • Vitamin K: Fresh vegetables. cheese and butter. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Vitamin B12 is added to yeast extracts. cereals and bacterial synthesis in the intestine. wholegrain cereals. Vegetable sources of iron are not as easily absorbed as animal sources. eggs. • Vitamin E: Vegetable oil. but a good intake of vitamin C will enhance absorption. salad vegetables. nuts and seeds (especially sesame seeds). • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. leafy green vegetables. . Found in dairy produce. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. whole meal bread. Minerals perform a variety of jobs in the body. soya milks. Found in leafy green vegetables.
This may be related to repeated pregnancy with lengthy breast feeding. Bone loss occurs with age in all individuals. calcium deficiency may lead to osteomalacia (softening of bones). lentils and wholegrain cereals. Sea vegetables are a good source of iodine for vegans. This causes bones to be brittle and liable to fracture. Calcium can bind to a wide range of proteins altering their biological activity. Found in green vegetables. increasing re-absorption of calcium by bones. about 99% is in the bones and teeth where it plays a structural role. This usually occurs after 35- . Calcium is also needed for blood clotting. This is finely controlled by hormones. This is important in nerve impulse transmission and muscle contraction. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. The main function of calcium is structural. CALCIUM Calcium is the most abundant mineral in the human body. Osteoporosis can be due to calcium deficiency. The skeleton of a young adult male contains about 1. activating clotting factors. but the quantity depends on how rich the soil is in iodine. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Of the body's total calcium. • Iodine: Present in vegetables. cheese. Calcium also plays a role in cell biology. sesame and pumpkin seeds. Dairy products also have plenty of iodine. There is continuous movement of calcium between the skeleton and blood and other parts of the body. muscle contraction and nerve impulse transmission. This involves loss of calcium from the bones and reduced bone density.2 kg of calcium. In adults.• Zinc: Plays a major role in many enzyme reactions and the immune system. Metabolites of Vitamin D are important in this.
Postmenopausal women are particularly at risk from osteoporosis. A number of substances can inhibit the absorption of calcium. Calcium is present in a wide range of foods. whole cereals and raw vegetables is one of these. In severe cases muscle spasms may occur. Calcium loss is roughly equal to dietary calcium in adults. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Calcium is also lost during lactation in breast milk. Reduced intake leads to increased efficiency of absorption. and oxalic acid. Bone loss is greatest in women following the menopause. leafy green vegetables. . Adaptation to both high and low calcium intakes occur. smoking and alcohol can all increase the risk. This is due to reduced levels of the hormone. Calcium balance can be affected by a range of other factors. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. The risk of osteoporosis may be altered by factors other than diet. Uronic acid. urine and sweat. other research has found no difference between vegetarians and omnivores. This involves sensations of tingling and numbness and muscle twitches. This usually results from excessive doses of vitamin D and can be fatal in infants. Excess calcium in the blood can cause nausea. brazil nuts. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Hard water may also provide calcium. Saturated fats can also lessen calcium absorption. nuts and seeds (almonds. a component of dietary fiber. Phytic acid. and dried fruit are all good sources of calcium for vegetarians. found in bran. diets habitually high in these acids are not thought to have a major effect on calcium absorption.40 years and involves the shrinking of the skeleton. oestrogen. vomiting and calcium deposition in the heart and kidneys. However. However. Most flour is fortified with calcium carbonate so cereals can also be a good source. Meat is a very poor source of calcium. Calcium loss is reduced if dietary calcium is low. This is called tetany. tofu. A low level of calcium in the blood and tissues can cause hypocalcaemia. sesame seeds). Dairy products. being underweight. This is thought to be due to animal protein increasing calcium loss from bones. In infants and children calcium is retained for new bone growth. found in certain fruits and vegetables can also bind calcium. Calcium is lost in the feces. Vitamin D is essential for absorption of calcium from the gut. Lack of exercise.
These can be either saturated. There are about 16 different fatty acids commonly present in foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats consist of fatty acids and glycerol. Therefore. Fats can be classed as either saturated. Cholesterol is present in animal foods but not plant foods.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. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Breast feeding women need extra calcium. Saturated fat raises the level of cholesterol in the blood. having particularly high calcium needs. Nearly all the fats in our bodies and in foods are triglycerides. Raised blood cholesterol is associated with an increased risk of heart disease. Fats tend to be solid at room temperature whilst oils are liquid. The nature of fat depends on its constituent fatty acids. Vegetable fats are generally unsaturated. Pregnant adolescents are an exception to this. A lactating woman can lose up to 300 mg a calcium/day in breast milk. This depends on the type of chemical bonds present in the fatty acid. The building blocks of fats are called fatty acids. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. monounsaturated or polyunsaturated. . calcium absorption from the gut increases and no additional calcium is generally needed. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats and oils are essentially the same. being made up of three fatty acid molecules to one glycerol molecule. The term lipids include both fats and oils. Foods rich in saturated fats are usually of animal origin. monounsaturated or polyunsaturated.
E and K. though fish oils may also be high in polyunsaturated fatty acids. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. These must be present in the diet as the body is unable to make them itself. Saturated fats tend to be animal fats and are solid at room temperature. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. If there is more than one then it is polyunsaturated. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. However. These are linoleic acid and alinolenic acid. . Two fatty acids are termed essential fatty acids. suet and meat fat are saturated fats. Butter. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. then it is unsaturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. For this reason. Because of this conversion. They are widely present in plant oils such as sunflower. It is present in all animal tissues but is absent from plants. They are usually of plant origin. Fats have a number of important functions in the body. Unsaturated fats are liquid at room temperature. The body can make its own cholesterol and so a dietary source is not required. converting double bonds to single bonds. rapeseed and soyabean oils. This process is known as hydrogenation. lard. arachidonic acid is not an essential fatty acid as was once believed. Plant oils may be hardened by the addition of hydrogen atoms. Fats are also essential for the structure of cell membranes and are precursors of many hormones. D.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. As well as being a concentrated source of energy. If there is just one double bond then it is monounsaturated. Cholesterol belongs to the sterol group of fats. fats act as carriers for fat-soluble vitamins A. fish oils are sometimes used therapeutically.
There are four main types of lipoprotein involved in cholesterol transport. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. This can lead to atherosclerosis. Cholesterol is present in all animal foods but not plant foods. Anti-oxidants such as vitamins A. saturated fat raising blood cholesterol. It has been suggested that trans-fatty acids can increase the risk of heart disease. These complex molecules are called lipoproteins. especially when exposed to heat or sunlight. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying.Cholesterol is transported in to various proteins. Lard and suet are saturated fats. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Meat. C and E offer protection against free radicals. Fresh fruit and vegetables are rich in these anti-oxidants. 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. Unsaturated fatty acids exist naturally in the cis form. It is the LDL cholesterol which has been linked to heart disease. 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. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. . These are called the cis and trans forms. Hydrogenation of margarine causes this to occur. Egg yolks and highfat dairy products are high in cholesterol. Blood cholesterol is more closely related to the amount of saturated fat in the diet. eggs and dairy products all contain saturated fats. including alcohol. Polyunsaturated fats can also generate free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Olive oil is a monounsaturated fat. Cholesterol may form plaques on artery walls if levels in the blood are too high. Unsaturated fatty acids can exist in two different geometric forms. HDL cholesterol may help protect against the risk of heart disease. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Saturated fats are nearly always from animal foods. Polyunsaturated fats are usually from plant sources. A number of factors.
Iron deficiency can lead to anemia. the red pigment in blood. transporting oxygen in the blood to all parts of the body. and to use olive oil for cooking purposes. Special emphasis is placed on reducing the amount of saturated fat in the diet. Research has also shown iron deficiency to be associated with impaired brain function. and iron deficiency in infants can result in impaired learning ability and behavioral problems. insomnia. breathlessness. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.5g of iron. between 10-20% of child-bearing age women are said to be anemic. 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%. people with low iron levels having lowered resistance to infection. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron deficiency is the most prevalent nutritional problem worldwide. Dietary advice is to reduce this. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. The remainder is stored in the liver. However. In developed countries. Advice to vegetarians is to keep fat intake to a minimum. Symptoms of anemia include tiredness. A small amount is present as myoglobin. lack of stamina. which acts as an oxygen store in muscle tissue. Iron is essential for the formation of hemoglobin.5 and 4.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. headaches. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. IRON Iron is an essential component of hemoglobin. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. The body contains between 3. 2/3 of which is present in hemoglobin. Iron also plays an important role in the immune system. loss of appetite and pallor. All these symptoms are associated with decreased oxygen supply to tissues and organs. 1/3 suffering from severe deficiency and anemia. . avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Vegetarian diets tend to be lower in fat than omnivore diets.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. There are about 20 different amino acids. plant proteins may not contain all the essential amino acids in the necessary proportions. The absorption of iron is influenced by other constituents of a meal. . However. Lowered levels of iron in the diet result in improved absorption. Foods rich in vitamin C include citrus fruits. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. pulses such as lentils and kidney beans. as can tannin in tea. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Haem iron only exists in animal tissues. despite a high intake of fiber and phytate. Fiber may also inhibit 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. Phytates. Good sources of iron for vegetarians include wholegrain cereals and flours. blackstrap molasses. Unlike animal proteins. Iron absorption can also be influenced by the amount of iron in the diet.Dietary iron exists in two different forms. sugars. oxalates and phosphates present in plant foods can inhibit absorption. and some dried fruits. amino acids and alcohol can also promote iron absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Excess dietary protein may lead to health problems. green peppers. eight of which must be present in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. whilst in plant foods iron is present as non-haem iron. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. a varied vegetarian diet means a mixture of proteins are consumed. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Vitamin C greatly increases the absorption of non-haem iron. Citric acid. These are the essential amino acids. the amino acids in one protein compensating for the deficiencies of another. and fresh leafy green vegetables. Proteins are made up of smaller units called amino acids.
They play a crucial role in virtually all biological processes in the body. Protein can also provide a source of energy. cereals (wheat. Most foods contain at least some protein. Many hormones are proteins. tryptophan. Muscle contraction. and rice). Good sources of protein for vegetarians include nuts and seeds. methionine. isoleucine. pulses. Different foods contain different proteins. The eight essential amino acids required by humans are: leucine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. nitrogen and occasionally sulphur. immune protection. and lysine. soya products (tofu.Proteins are highly complex molecules comprised of linked amino acids. For children. Proteins are essential for growth and repair. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. threonine. All enzymes are proteins and are vital for the body's metabolism. Amino acids are simple compounds containing carbon. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. oxygen. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. hydrogen. Excess protein may also be converted to fat and stored. each with their own unique amino acid composition. Certain amino acids can be made by the human body. The amino acid that is in shortest supply is called the limiting amino acid. and the transmission of nerve impulses are all dependent on proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Amino acids link together to form chains called peptides. the essential amino acids cannot be made and so they must be supplied in the diet. However. A typical protein may contain 500 or more amino acids. cheese and yoghurt). free-range eggs and some dairy products (milk. soya milk and textured soya protein such as soya mince). histidine is also considered to be an essential amino acid. There are about 20 different amino acids commonly found in plant and animal proteins. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. oats. protein is used. valine. . phenylalanine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Proteins in skin and bone provide structural support.
the amino acids in one protein can compensate for the one lacking in the other. This is why plant proteins are sometimes referred to as low quality proteins. it is not surprising that animal proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. such as a grain with a pulse. For instance. Combining plant proteins. muesli with milk (soya or cow's). milk and cheese tend to be of a higher protein quality than plant proteins. than protein from animal foods. seeds. This means when two different foods are combined. cheese or peanut butter sandwich. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Many plant proteins are low in one of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. 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 .Protein quality is usually defined according to the amino acid pattern of egg protein. This is known as protein complementing. pulses. Previously. This does not mean that vegetarians or vegans go short on essential amino acids. which is regarded as the ideal. such as meat. The limiting amino acid tends to be different in different proteins. However. grains tend to be short of lysine whilst pulses are short of methionine. and rice with peas or beans are all common examples of protein complementing. it has been thought that protein complementing needed to occur within a single meal. and in some cases better. Vegetarians and vegans eating a well-balanced diet based on grains. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. leads to a high quality protein which is just as good. Beans on toast. As such.
and algae such as spirulina have all been suggested as containing significant B12. Vitamin B12 is necessary for the synthesis of red blood cells. particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. It contains cobalt. and so is also known as cobalamin. This is especially important in tissues where cells are dividing rapidly. Many vegan foods are supplemented with B12. If B12 deficiency occurs. B12 is necessary for the rapid synthesis of DNA during cell division. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and growth and development in children. Symptoms include excessive tiredness. However. seaweeds. This results in anemia. While vegetarian diets usually meet or exceed protein requirements. involving the degeneration of nerve fibers and irreversible neurological damage. . eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. 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. Deficiency can cause anemia. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. 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 maintenance of the nervous system. Because infants and children are growing they require more protein than adults (proportional to their body weight). DNA production is disrupted and abnormal cells called megaloblasts occur. It is exclusively synthesized by bacteria and is found primarily in meat. they are typically lower in total intake of protein than non-vegetarian diets. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. can also occur. Fermented soya products. Vitamin B12 neuropathy.
However. Total body store is 2-5mg in adults.breathlessness. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Anemia may also be due to folic acid deficiency. analysis of fermented soya products. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. These cannot be utilized to satisfy dietary needs. Other symptoms can include a smooth. However. it is thought that this is due to the presence of compounds structurally similar to B12. When deficiency occurs. Around 80% of this is stored in the liver. listlessness. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. This is known as enterohepatic circulation. found no significant B12. and nori. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. In comparison. B12 is also important in maintaining the nervous system. Vitamin B12 can be stored in small amounts by the body. Vitamin B12 is excreted in the bile and is effectively reabsorbed. People on diets low in B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. including vegans and some vegetarians. including tempeh. have both appeared to contain significant amounts of B12 after analysis. a seaweed. seaweeds and algae have all been proposed as possible sources of B12. may be obtaining more B12 from re-absorption than from dietary sources. shoyu and tamari. There has been considerable research into possible plant food sources of B12. an algae available as a dietary supplement in tablet form. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. known as B12 analogues. sore tongue and menstrual disorders. pallor. The only reliable unfortified sources of vitamin B12 are meat. Spirulina. known as intrinsic factor. Fermented soya products. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. miso. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. folic acid also being necessary for DNA synthesis. dairy products and eggs. Assay methods used to detect B12 are unable to differentiate between B12 . and poor resistance to infection.
The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Lactating women need extra B12 to ensure an adequate supply in breast milk. A slice of vegetarian cheddar cheese (40g) contains 0. particularly in areas where hygiene standards may be low.and its analogues. the bacteria produce B12 too far down the intestine for absorption to occur. Zinc is vital for the healthy working of many of the body's . However. as the B12 analogues can compete with B12 and inhibit metabolism. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. B12 not being absorbed through the colon lining. These include yeast extracts. Bacteria present in the large intestine are able to synthesize B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. It helps with the healing of wounds and is a vital component of many enzyme reactions. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. textured vegetable protein. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. though little is known about this. soya milks. A range of B12 fortified foods are available. Pregnant women are not thought to require any extra B12.2 µg. Vecon vegetable stock. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. vegetable and sunflower margarines. In the past. veggie burger mixes. B12 has very low toxicity and high intakes are not thought to be dangerous. Boiling milk can also destroy much of the B12. and breakfast cereals.7 µg. 1/2 pint of milk (full fat or semi skimmed) contains 1.5 µg. Human feces can contain significant B12. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A boiled egg contains 0.
30% in bone and about 5% in our skin. prostate problems. alcoholics and those suffering from trauma or post-surgery. 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. wholegrain cereals. in insulin activity. pulses and nuts. Other symptoms of zinc deficiency can include hair loss. The first signs of zinc deficiency are impairment of taste. and decreased growth rate and mental development in infants. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. particularly in association with protein foods. Only 20% of the zinc present in the diet is actually absorbed by the body. beans and lentils. a poor immune response and skin problems. 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. Zinc has a range of functions. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Particularly high concentrations are in the prostate gland and semen. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. The recommended amounts of zinc for adult men are 1/3 higher than those for women. 60% is found in muscle. diarrhea. seeds and wholegrain cereals. carbohydrates. Dietary fiber and phytic acid. lipids and energy. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. . Our body contains about 2-3g of zinc.systems. It is always better to seek the advice of an expert before dosing yourself with supplements. nuts. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. delayed wound healing. anorexia nervosa. and in liver function. in the metabolism of the ovaries and testes. fatigue. zinc is involved in the metabolism of proteins. found in bran. inhibit zinc absorption. As a component of many enzymes. yeast. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Zinc is found in all parts of our body. The more sexually active a man the more zinc he will require.
Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries. urine. vomiting and fever. Breast feeding mothers need extra zinc in their diet. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Pregnant women do need extra zinc. semen and also menstruation. but also some common sense. 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. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. . hair. skin. Zinc is lost via the feces. EDTA. You will have a larger chance of not succeeding if you do it this way initially. Baking can destroy over half the phytic acid in whole meal bread.g. but it is thought that demands are met by increased absorption from the gut. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. particularly iron and copper. Too much zinc will interfere with the metabolism of other minerals in the body. sweat. phosphates. Excess zinc is toxic. Various chemicals added to many processed foods can also reduce zinc absorption e.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. A vegetarian diet makes you a healthier person. A deficiency of zinc in the diet means zinc absorption is improved. but getting started with this new lifestyle takes not only dedication.
then fish. Don't go it alone. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Whether you need simple step by step instructions or gourmet dishes to impress your friends. we'll give you some great veggie recipes. including meat alternatives like mince and sausages made from soya or Quorn(tm). Others eat vegetarian food one day a week. there are literally hundreds of vegetarian cookbooks around. .Some people start out by eliminating red meat first. Vegetarians are sometimes the brunt of jokes and prejudices . We've given you most of what you need to know in the above chapters. If you've grown up eating meat. then two or three days and eventually every day. And. this can be difficult. Don't be put off by a bit of teasing or ill-informed scare stories. Educate yourself by reading labels or making all your food yourself. You'll have to change your habits. Be prepared to take a little teasing or snide remarks. take the next step by making sure you always buy free-range eggs and vegetarian cheese. tofu. cous cous and all sorts of vegetables. Join The Vegetarian Society to make sure that you always have access to our expert advisors. A little later in this book. 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. Try something new. pulses. then poultry. The important thing is to work out what will suit you and stick with it. but always be a learner when it comes to your body and what you put into it. remember to let them know in advance that you are vegetarian. but you can learn to stay healthy by understanding what it is your body needs. to avoid any embarrassment when friends are cooking for you.usually from people who know very little about their own health and dietary needs. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Buy a vegetarian cookbook (or borrow one from your local library). Be careful about hidden non-veggie ingredients in foods. As you get more confident about vegetarian food. but investing in a cook book is a great way to start. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places.
but you don't need to buy everything! In fact. frozen chips etc . Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label.g. Then you'll need to stock up on vegetarian friendly foods. Donate it to a church or local food pantry. That includes anything made with animal products or preservatives. flour. free-range eggs. sunflower and many others) The list looks long. Many of the basics . 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. Most people keep a few stock items in their kitchen cupboard or freezer.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. dairy products. vegetable oil.will be suitable for vegetarians .bread. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. pumpkin. 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.
you will get a yes. pizzas. you can break all the rules. ask your server what is available. baked beans. Most often than not. stir-fry and curries can be made with soya mince. If you are going to a quality restaurant or one that is locally owned. Once you've broken out of the conventional meat-and-two-vegetable routine. jacket potatoes. you will almost always be able to find a vegetarian friendly meal on the menu. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. If you find yourself in that predicament. call ahead and ask if they offer vegetarian entrees and if not.com/theme/609/restaurants. Look at the soup bars also. If you know you are going to be eating in restaurant X on Saturday. well stocked salad bars. pasta sauces and soups are all suitable for vegetarians already. Many of your favorite dishes. pulses or just vegetables. such as spaghetti bolognaise. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. or stick with more familiar tastes if you prefer. If not. Most all of the better chain food restaurants have salad bars. veggie sausages. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. many of the soups are bean based with no meat.associatedcontent. ratatouille. DINING OUT For many new or wannabe vegetarians. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. all have something vegetarian on the menu. . chili. can something special be prepared.html> are more than happy to whip something up. If not. feeds their ego and gets you an outstanding meal. Many have extensive. Most chefs in quality restaurants <http://www. many cheeses and all sorts of ready meals. Or worse. It shows their talent. Bean burgers. scrambled eggs. that fear keeps them from accepting dinner invitations from family and friends.Eating vegetarian is a real culinary adventure.
Most fast food chains now offer garden salads in a wide variety of different flavors. At the big chain restaurants like Olive Garden or the Spaghetti Factory. If you like Mexican fare. such as pasta fagioli. too. spanikopita (spinach pie) and salad made with a grain called tabouli. you can have gazpacho (a cold vegetable . If you're new to Indian cuisine. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. spicy lentil dish. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which is loaded with vegetables. Tell your waiter that you don't eat meat. which are an excellent source of protein (and delicious). If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Hit a Greek restaurant and load up on hummus. you can add a baked potato. Pasta with meatless marinara sauce is a staple menu item. get their protein from rice and beans (just make sure that they use vegetable broth. And if the gang heads out for pizza. too. don't fret . are just as tasty as the meat-loaded kind. ovo lactos have lots of options. yogurt and fruit or a number of other meatless items off the menu.Italian restaurants are another great option for vegetarians. Indian restaurants are terrific for vegetarians. Depending on the chain. though. rice and noodles. called ghee . Just take a moment to quiz your server about how the dishes are prepared . you have a delightful adventure ahead of you . or even a cheese-less pizza topped with vegetables.try dal. delightful little pastries stuffed with meat. Order your salad with no meat and you're set to go. be aware that many Indian dishes are prepared using clarified butter. and not beef or chicken). Japanese. Many Italian soups. you were wrong. especially the ovo lactos. and samosas. as well. although not all cities have them. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. The Indian diet has a rich tradition of vegetarianism. baba ganoujh (a delicious eggplant spread). vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. or Mexican food. dolma (stuffed grape leaves).Even fast food restaurants are getting into the healthy trend.just ask that your meal be prepared with vegetable oil instead. as it pasta primavera. If you thought you'd never dine again under the Golden Arches. and they'll make sure your meal comes the way you want it. Other ethnic options are excellent choices for vegetarians. offering delicious vegetable entrees. Chinese restaurants are great for vegetarians. a traditional. Plain cheese pizza.some dishes that sound vegetarian on the menu may contain meat or eggs.
Don't be afraid to ask questions when you are dining out. fundamentally. The choices are more diverse than what you think. smile and say that they're so delicious that you're happy to enjoy them. tostadas and tacos. even if your hosts know that you're vegetarian. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. In those cases. you need to make the best of things. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. do so . you can make sure that you have a tempting variety of delicious foods. loved one that you are indeed paying attention to your health. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. about behaving well under challenging circumstances.and. the breaded and fried) and bean-and-cheese versions of all the usual favorites . simply order a salad or baked potato. if you're questioned. Assure the well meaning. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. that your diet is the perfect diet for you. It's tough. books and magazines so they can learn more. But what if you're the guest? Often. chiles rellenos (green peppers stuffed with cheese.both attending them and hosting them . Offer to show them websites. they may not know how to feed you. Here they are worrying about your health and you are worrying about hurting their feelings. enchiladas. That you feel. remember that's it's just for one meal .chat with your tablemates. and you have the research to back it up. Dinner parties .soup). This is one time. enjoy the company and have a good time anyway! . Or you may end up in a situation where your hosts simply have no idea of what your needs are. If you're the host. If you're not comfortable with taking a chance on the veggie burger. If all there is on the table that you can eat is bread and salad. Etiquette is.can be problematic for people on special diets. you really do have to stand firm. but often misguided.burritos. Even if it's disappointing. the family member or friend that just will not accept that you've gone meatless.
eat. no one is really interested in what you can't eat. You can choose to prepare a separate meal in your home for your meat eating guests. You'll be surprised at what people have to say .squish things around and mess up your plate. If someone asks. If you're comfortable handling meat products and are doing it for the courtesy of your guests. or if there's anything they absolutely hate. It's a choice only you can make! .and it'll save you the effort of serving. then eat a light meal before you leave the house. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. and leave some empty space so it looks like you ate something. When having people to your home for dinner. allowing guests to fill their plates only with what they want. most people won't notice how much you did. and you think there might be challenges finding something to eat. Think about how you'd like to be treated when you go to dinner at a friend's home . but only do so if you won't be compromising your choices. you can make them feel extra welcome in your home. so you have more time to enjoy your guests. If the conversation is compelling. To be blunt. or dairy.how about offering the same courtesy to them? When you invite guests to dinner. do what children do . One sure way to make everyone happy is to serve a variety of different dishes buffet style. ask them if they have special dietary needs. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. If you're headed to a big social event like a wedding or a family dinner.some are allergic to bell peppers.no one will be looking at their plate and wondering why there's still food there . but you won't be suffering from hunger pangs throughout the evening. or didn't. Whatever happens. or your hostess sits a plate of animal food in front of you. Even under the worst circumstances there will be something for you to snack on. It helps them to feel comfortable if they don't want to eat something . Part of being a terrific host is anticipating your guests' needs. stick to your choices and prepare a vegetarian dinner. or peanuts. You should only serve meat if you genuinely feel comfortable doing so. Hide the meat under some lettuce.If there's absolutely nothing on the menu that you can eat. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. don't make an issue of your diet. by all means do that. tell them you're vegetarian and steer the conversation to something else. Chances are good that people won't even notice that they are eating dishes that don't contain meat.
So you've decided to become a vegetarian. and when she takes a quart or more of a formula per day and still acts hungry. substances in breast milk that make it superior to infant formula. pesticides or other contaminants that you would if you were eating meat. the alternative to breast milk. it's time to transition to solid foods. choose a soybased formula . Cow's milk should never be fed to babies under one year old. is made as close as possible to that of mother's milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. breast milk is the optimal food. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. as yet unidentified. We all start out life as lacto vegetarians. too . The timing varies from baby to baby . Out first food is our mothers' milk. The good news is. your child is still a vegan.breast milk is a natural food for humans while cow's milk is not).you're not passing on any of the antibiotics. (And if you're a vegan and you breast feed. 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. Should you decide not to breast feed. Whether or not you breast feed is entirely your decision but. This isn't necessarily true. as it's not designed to meet their nutritional needs. 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. Also. scientists believe that there are other. and it's all we require or should eat for the first four to six months of life.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. But don't give regular soy milk to a baby less than a year old. In addition to the sugars and other nutrients. if you're a vegetarian. for most babies. your breast milk is superior to that of meat-eating mothers . THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. as it can cause intestinal bleeding and lead to anemia. At the four-to-six month mark. it's time to introduce your baby to solid foods. Infant formula.
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. buy ones that are free from added sugars. and lightly blanched and cooled broccoli. which can be cooked until fairly soft and have a pleasant. Raw vegetables can be introduced then. large. If you buy prepared foods. Once your baby eats cooked cereal. start introducing high-protein legumes to the baby's diet. starting with veggies that are easy to chew and unlikely to present a choking hazard. sharp. When giving babies "finger foods. so that their systems can get used to the change in diet.once your child is old enough to transition off formula." take care that the foods aren't too hard. Nut butters should not be fed until after 12 months. It's smart to introduce new foods one at a time. As long as it's safe for the baby to chew. as well as soy cheese and soy yogurt two servings per day. regular soy milk. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Vegetarian and vegan children are just like any other kids .rice cereal is best. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. lettuce and other leafy green vegetables. Slowly add tofu into their meals and snacks. juice. begin to slowly introduce other foods. mashed fruits and move on to cooked vegetables like mashed sweet potatoes.they'll be a bit fussy sometimes. an vegetables that adults eat are fine for a child. or round. Adapt the guidelines in the baby books to the vegetarian diet. bland flavor. or any other nutritious liquid. As you ease into the toddler/preschooler years (ages 1 to 4). When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. regular soy milk or rice milk. preservatives and any other additives that your baby doesn't need. Start with raw.You'll want to introduce solid foods slowly. hot dogs and sandwich slices . Good choices are carrot sticks. Follow the same feeding schedules and advice that you would for any other baby. At seven to ten months. Start with cooked grains . as almost every baby can digest it easily and unlikely to cause an allergic reaction. except for not feeding them meat. Most babies are very fond of lentils. about a half-ounce per serving. you can start offering your child some vegetarian versions of classic kids' favorites. you can give him water. so if your baby has sensitivity to a food you can easily identify it.
So be generous with the snacks featuring grains. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Peanut and almond butters are excellent sources of calories for kids.add avocado. as time passes. to sandwiches. Very young children also need to eat more than three meals each day. and since small children have equally small stomachs. they sometimes don't get all the calories they require.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. too. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. and weighed slightly less than children raised on an omnivorous diet. which is calorie-dense and full of good fats. One partner may be a social butterfly but . filling plant foods. One of you is messy. when they were actually taller than average.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.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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 . she adores opera. they caught up by age 10. cookies and other baked goods Vegetarian diets feature a lot of bulky. You choose someone to spend the rest of your life with and. you often find yourselves negotiating to find a middle ground that you can live with. He loves reality television. Don't worry about a vegetarian diet affecting your child's growth . fruits and vegetables to add lots of necessary nutrients to their diet. but the other is neat. All marriages are about compromise. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
but don't lecture.no two individuals are exactly alike. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. There are probably far more of those than there are issues on which you don't see eye-to-eye. Try to respect their decision. appealing meals so that your partner can see that the diet isn't boring. The key to making it work is acceptance of each other's choices. • Never attack your spouse's point of view. and the day-to-day struggle of paying bills. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If you judge your spouse harshly for not joining you in your vegetarian journey. Cook a variety of tasty. Married couples figure out how to adapt to such differences. on convenience or on habit." particularly if they're simply eating the same diet as most of the other people they see every day. whether it is based on ethical principles. • Play an active role in shopping and preparing meals. Buy a few cookbooks and try new recipes to keep things interesting. it isn't a choice designed to make your life unhappy or more complicated. • Try to find restaurants where you can eat together. especially in public. No one likes to be told that they're "bad. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. veggie burgers and non-dairy cheese at home. If your partner is interested. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. the subject will come up naturally . getting to work and raising children can sometimes make even the smallest difference seem enormous. You can't control what your spouse eats . so that you can enjoy a fine meal together. but still disagree on how to eat. You and your spouse may agree on a lot of things. when you're single and dating. you may be turning them off entirely. But that's unrealistic . • Acknowledge that your spouse's diet isn't meant to hurt you. If your partner eats meat. It's understandable. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but you can control how you behave towards them. doing laundry. • Don't talk endlessly about your diet.the other's happy to stay home every night with a good book. too. • Try to get your partner to compromise on certain foods. Try to keep in mind that your choice to become vegetarian was a personal one. to believe that your ideal partner will share all of your values. See if you can get them to eat soy hot dogs. Choose venues that offer both meat dishes and vegetarian options. closing the door to them making that step themselves in the future. . • Be a positive role model. and it has to be for them. As the popularity of vegetarianism increases.
You may have to ask the others in your home to cook meat outside on a grill.and if they're not supportive. Even if they're supportive of your decision. . accept that your spouse may eat meat sometimes when they're not with you. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Eating together is one of the great pleasures of any relationship. your children or roommates. and dedicate a special section of the refrigerator to meat storage.and not turning them off by lecturing them! Only you know the dynamic in your home. Again. any more than it's theirs to turn you back into a meat-eater. Whether you live with a partner. this is a huge issue.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 . your parents. If they want to change. that's great . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. and nagging doesn't help. One thing is certain. you may find them ridiculing your food choices or even actively trying to sabotage you. Although vegetarians aren't looked down upon today as much as in the past. there will still be people who think that your new lifestyle is a weird one. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.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. so only you can figure out the answers to these questions. Negotiate a menu plan that's acceptable to both of you. it's more than likely that you're the only person in your household going meatless. you can't control what they eat. If you can't stand to have meat around you at all. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. asking that it's wrapped in such a way that you don't have to look at it. DEFENDING YOUR CHOICE Being new to vegetarianism. however .• If you've agreed not to eat meat at home.
2. 4. even though many Israeli soldiers do not normally keep the kosher laws. The vegetarian lifestyle will be most difficult for the non-vegetarian. Learning how to cook without meat can be a daunting task. 3. that all meals served by the Israeli military are kosher. It all comes down to what your needs are.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Consider. Try to see the positive side of your partner's diet. and that you can share together. and prepare your own entrée on the other nights. You don't need to be an expert. . Recognize that if you eat vegetarian food you are not compromising any principle or belief. 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.) 5. Try to find some good vegetarian recipes that you find convenient and enjoyable. 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)". If your partner has decided to go vegetarian and you don't embrace that choice. and when . VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. When family and friends begin to question your new meatless diet. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. for example. Try out a few of these yummy recipes. (Vegetarian food is also available for Israeli vegetarian soldiers. and the compromises you and your family are willing to make. here are some helpful tips to allow you to deal with your partner's choice: 1. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. while your spouse would be doing so if she/he ate meat. A little compromise and understanding can go a long way. Becoming a vegetarian is an exciting change in your life.If your feelings aren't that strong. but it doesn't have to be. you may simply want to negotiate who cooks what. so that nobody's beliefs will be violated.
Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. 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. husks removed • 1 large onion. or until tender. In a bowl. Fill tortillas with potato mixture. and spread remaining cheese over sauce. Bake for 20 minutes. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and place in an oiled baking dish. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. and 1/2 cilantro. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. puree with half of the cilantro until smooth. chili powder. Set aside to cool. toss diced potatoes together with cumin. Once cooled. Place seam side down in an oiled 9x13 inch baking dish. and roll up. 1/2 cheese. and ketchup. Bake in the preheated oven for 20 to 25 minutes. Fry tortillas individually in a small amount of hot oil until soft. Spoon tomatillo sauce over enchiladas. or until hot and bubbly. Mix potatoes together with pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. salt. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . coarsely chopped. Meanwhile.5 ounce) can pinto beans. boil tomatillos and chopped onion in water to cover for 10 minutes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chopped • 1 bunch fresh cilantro.
red pepper. and basil. press together about 2 tablespoons of the potato mixture with your hands. finely chopped • 1 egg. Stir in green pepper. Cover. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. In a large bowl. lightly beaten • 6 tablespoons salsa. Season with cumin. egg. mix the potatoes and onions. combine the potato mixture. celery. Cook for about 8 minutes. Cook until vegetables are tender. until brown on both sides. place on skillet and flatten with a heat-proof spatula. and chili powder. kidney beans. and reduce heat to medium. split . rinsed and drained • 1 cup cooked brown rice • 1 small onion. and reserved potato starch. Wrap the mixture in cheese cloth or paper towels. Bring to a boil. carrots. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and cook 4 minutes. about 6 minutes. chopped 1 egg.pour off the water and save the remaining potato starch. and simmer for 20 minutes. heat skillet over medium-high heat. stirring occasionally. and squeeze out the excess liquid into another bowl. Potato Pancakes 4 medium baking potatoes. green onions.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and garlic until tender. salt and pepper. turning once. The starch from the potatoes will settle into the bottom of the bowl . Stir in mushrooms. Serve hot. Black Bean Rice Burgers • 1 (15 ounce) can black beans. and corn. Stir in tomatoes. Sauté onions. coarsely shredded 4 green onions. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. For each pancake. peeled and coarsely shredded 1 medium onion. oregano.
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). thickness. Moisten edges of rectangles with water. Cover each with remaining dough. Sprinkle half of the Parmesan cheese over each tomato. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Top each with 2 teaspoons tomato paste. Flatten to 1/2-in. Place 2 slices mozzarella on each rectangle. Tomato Cheese Melt • 1 onion bagel or English muffin. Press the edges firmly with a fork to seal. Broil 6 in. mash beans with a fork. burger. sour cream mixture and slice of cheese on bun. Place 2 rectangles on a 9x13 inch baking sheet. or until golden brown. Place a lettuce leaf. Top with a tomato slice. and separate into 4 rectangles. Unwind the roll dough. sprinkle half of the cheddar cheese and cayenne pepper. Pinch together perforations to seal. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. from the heat for 4-5 minutes or until cheese is bubbly. Add the rice. Cook over medium heat for 4-5 minutes on each side or until firm and browned. combine sour cream and remaining salsa. egg and 2 tablespoons salsa. onion. Sprinkle each with 1/4 teaspoon oregano. Bake in the preheated oven 10 to 12 minutes. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. In a small bowl.In a large bowl. mix well.
Stir heavy cream. stirring to coat. garlic. Uncover. and continue baking 10 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and saute onion until tender and lightly browned. Monterey Jack cheese.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. for 1 hour. until cheeses are melted and bubbly. stirring every 15 minutes. 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). tomatoes with liquid. mix onion. Pour in a thin stream over popcorn. Place in two large shallow baking dishes and bake in preheated oven. and bake in the preheated oven 30 minutes. melt butter. stir. Stir in brown sugar. and Romano cheese into the vegetable mixture. Boil without stirring 4 minutes. and bay leaf. wine. Bring to a boil. Place popcorn in a very large bowl. basil. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. chopped • 1 (8 ounce) can garbanzo beans. In a medium saucepan over medium heat. Remove from heat and stir in soda and vanilla. sliced • 1/4 pound zucchini. zucchini. garbanzo beans with liquid. stirring constantly. butter. Remove from oven and let cool completely before breaking into pieces. Cover. In a medium baking dish. Heat oil in a medium saucepan over medium heat. corn syrup and salt. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and continue baking 30 minutes.
vegetable base. It works well when using a 3 millimeter slicing disk. Let cook for 15 minutes. garlic and shallots in olive oil and set on low. cayenne. fresh mushrooms and carrots. Using a extra-large stock pot sauté onions. Stir in water. 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. season with salt and serve. chopped • 3 cloves garlic. nutmeg.• 3 pounds thinly sliced shallots • 3 small red onions. lightly beaten • 1/3 cup butter. Sprinkle flour over onions and cook for 1 minute. pepper. sliced • 3 pounds carrots. Stir in capers and parsley. softened in water • 3 pounds fresh mushrooms. Stir in vinegar and cook for approximately 3 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. mashed • 3/4 cup white sugar • 1 egg. salt. 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. Add dried mushrooms along with the water they soaked in. slice thinly and set aside. Cook for 15 minutes. thyme and sliced artichokes and cook for 25 minutes. in order for vinegar to evaporate.
mix together 1 1/2 cups flour. In a small bowl. egg and melted butter. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. or line with muffin papers. Bake in preheated oven for 18 to 20 minutes. Cover and let rise until nearly . Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups. room temperature • 1/3 cup margarine. 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. In another bowl. press Start. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. cover and let rest for 10 minutes. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Roll up dough and cut into 12 rolls. 2 tablespoons flour and cinnamon. baking soda. mix together brown sugar. baking powder and salt. softened • • 1 (3 ounce) package cream cheese. After the dough has doubled in size turn it out onto a lightly floured surface. In a large bowl. Spoon batter into prepared muffin cups. Select dough cycle. In a small bowl. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. Roll dough into a 16x21 inch rectangle. sugar. softened • 1/4 cup butter. Stir the banana mixture into the flour mixture just until moistened. combine brown sugar and cinnamon. Place rolls in a lightly greased 9x13 inch baking pan. beat together bananas. until a toothpick inserted into center of a muffin comes out clean.
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. While rolls are baking. vanilla extract and salt.com/products/censura. 1/4 cup butter. Sauté this for another couple of minutes. When it looks like you could eat it. about 15 minutes. confectioners' sugar. You can add some turmeric for color if you like. Stir Fry: Sauté onion and green pepper in oil. Heat on Med until thick and bubbly. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. move them to the sides of the pan and form an empty circle in the middle for your tofu. Meanwhile. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. preheat oven to 400 degrees F (200 degrees C). beat together cream cheese. mix in the peppers and onion and keep frying. Spread frosting on warm rolls before serving. When they are good and soft. Remove from heat and add mustard and margarine. Add more oil to the middle of the pan. Set aside. Add water and mix thoroughly. then add your drained. When it starts to get golden. Bake rolls in preheated oven until golden brown. about 30 minutes. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. crumbled tofu (don't use silken.doubled.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . use extra firm).
chopped 1/4 cup chopped cilantro. or whatever you like. Place a tortilla in pan and cover in enchilada sauce. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add water and mix thoroughly. nutritional yeast. Mix it up. You can add dairy free milk and use veggie bouillon cubes. add spices. Thaw pie shell and take 1/2 out of the tin. Add onion. Set aside 1/2 cup of cheese sauce in separate container. Cook in microwave or oven till about 3/4 cooked. mushrooms. Add slowly either cornstarch or flour till slightly thickened. drained 2 medium onions. Bake at 400 for about 45 min. cumin. or just about anything. Heat on medium heat until bubbling and thick. and lower heat. then add spinach on top. Meanwhile. Add cooked veggies and coat them w/sauce. Roll and push to one . To make sauce.A variety of veggies such as green beans. Meanwhile. 1/2 cup salsa (optional) In medium-large saucepan. zucchini. Remove from heat and add mustard and margarine. salt and garlic powder. tarragon. Spoon in filling. till crust is brown and delicious cheese and juice oozes out. Add rest of cheese on top of that. just keep it till later). 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. combine flour. olives. layer 1/2 cheese on bottom of lower crust. beans. cilantro and salsa to sauce. pinto. black). and close it up as best as you can w/ the torn top shell. cook chopped veggies (NOT spinach. chopped 1 can olives. Spoon in veggies and sauce. heat broth in large kettle. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan.
Add parsley and garlic. Add carrots and veggie broth. until it is thoroughly heated. Remove from heat. repeat process until all noodles are used up.. Add herbed tofu. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Continue until all tortillas filled. vegan cream cheese. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. nutritional yeast at this step. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. top with spaghetti sauce. and lemon juice. simmer uncovered for 5 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Place 3 lasagna noodles in bottom of 11x7 baking dish. stir well. Usually lasagna takes about 45 minutes to cook thoroughly. sliced . just to make it a little bit more cheesy!). place over medium-high heat until hot.. spread carrot mixture over top. vegan cream cheese 2 Tbsp. Uncover and bake an additional 20-30 min. keep warm. at 375 degrees. 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. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Cover and bake 15 min.. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. use your own judgment. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam.end of pan. Add olive oil to a large skillet. Stir in nutmeg (possibly you could add some about 1/4 C. herbed tofu 8 oz. set aside. sauté for 1 minute.. 30-45 minutes. Bake at 350 until brown.
Heat the oil in a small skillet. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. be careful not to burn. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . 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. Allow pan to cool. Reduce heat to low and simmer. combine the onion with the rice and all the remaining ingredients. pink. Pour the mixture into a lightly oiled. remove pan from heat. Stir together thoroughly. In a mixing bowl. and add tomatoes. about 20 minutes. 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. salt and sugar. or until the top is golden brown and bubbly. covered. seeded and minced. Add the onion and sauté over low heat until lightly browned.• 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. Remove from heat and stir in basil. water. wine. Bake for 35 minutes. or black beans. TORTILLA CASSEROLE One 16-ounce can pinto. Cook over medium-high heat and bring to a boil. preferably organic • 1 to 2 fresh jalapeño peppers. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Just as the garlic begins to turn brown. 1 1/2-quart baking casserole.
Combine the first 7 ingredients in a mixing bowl. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Bring water to a boil in a large pot. Bake the casserole for 12 to 15 minutes. Add the mushrooms and continue to sauté until the mushrooms are wilted. Lightly oil a wide. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. and then return them to the pot.) • 1 tablespoon light olive oil • 3 medium celery stalks. etc. overlapping one another. finely diced • 2 to 3 scallions. then remove from the heat. Add the noodles and cook until just tender. Let stand for a minute or two. and then add the baked tofu and . minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. half of the bean mixture. In the meantime. half of the cheese. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. thawed 2 scallions. When the noodles are done. stirring constantly. 2-quart casserole dish and layer as follows: 4 tortillas. Add the celery dice and sauté over medium heat for 3 to 4 minutes. or until the cheese is bubbly. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Simmer gently until the sauce has thickened.2 cups frozen corn kernels. heat the margarine or oil in a medium-sized saucepan. Mix thoroughly. drain them. Repeat the layers. cheddar. Slowly pour into the saucepan. according to package directions. then cut into squares to serve. spelt.
diced and sprinkled with vinaigrette . and then cut into squares to serve. Top generously with wheat germ. Cook some quick brown rice according to package directions. Transfer the mixture to an oiled. soy yogurt. Allow to cool for 5 minutes. large shallow casserole dish. warm the refried beans in a saucepan with a little water to loosen. cooked with a vegetable bouillon cube. burrito. Bake for 30 to 35 minutes.or soft taco-size.scallions and season to taste with salt and pepper. TORTILLA FIESTA • Flour tortillas. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Place everything on the table. drained • Cured olives. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. black or green • Fresh mozzarella balls or very fresh tofu. warmed or taco shells. or until the top is golden brown and beginning to get crusty. black olives.
drain it and return it to the pot. green part only. or rice cream cheese . Transfer the scooped-out potato to a mixing bowl and mash it coarsely. While bringing a large pot of water to a boil and cooking the pasta. Heat as needed in the microwave or in a preheated 400-degree oven. soy. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. cut each in half lengthwise. the diced tomatoes). Pass around the Parmesan cheese for topping the pasta.• 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. When cool enough to handle. leaving a sturdy shell. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. • 4 large baking potatoes • 1/4 cup organic dairy. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. MUSHROOM-STUFFED POTATOES. Add the remaining ingredients and stir well to combine. Warm up as needed. prepare a platter or two of antipasto and slice the bread. about 1/4 inch thick all around. Stir in the pasta sauce (and if you've used dry pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. When the pasta is done. and serve.
Add the mushrooms. stirring occasionally. 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. When cool enough to handle. leaving a sturdy shell. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. Combine the mushroom mixture.• 1 tablespoon light olive oil • 1 large onion. cover. Scoop out the inside of each potato half. Heat the oil in a medium skillet. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. cut each in half lengthwise. and cook until they are done to your liking. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. Add the remaining ingredients and stir well to combine. chopped • 8 ounces white or cremini mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the cream cheese. soy milk. cut each in half lengthwise. Stuff the mixture back into the potato shells. liquid and all. and serve. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Add the onion and sauté over medium heat until golden. Season with salt and pepper and stir well to combine. and serve. Stuff the mixture back into the potato shells. with the mashed potato in the mixing bowl. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. Scoop out the inside of each potato half. or rice milk • 2 cups finely chopped broccoli florets.
Stir in the maple syrup. maple syrup. Broil in the oven or a toaster oven for 4 minutes. Combine the mushrooms with the teriyaki mixture and stir together. or to taste • One 9-inch graham cracker crust • 2 medium bananas. slightly overlapping circles. 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 . then cut into wedges to serve. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. any variety (portabello. then refrigerate for at least an hour. oyster. stirring often. Transfer to a small saucepan and add the chocolate chips. If using shiitakes. and stir. cover the top of the pie with thin banana slices arranged in concentric. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Wipe the mushrooms clean. Combine the first 4 ingredients in a mixing bowl and stir together. Remove from the broiler and transfer to a serving container.• 1 tablespoon honey. Just before serving. shiitake. cremini. Puree the tofu in a food processor or blender until completely smooth. baby bella. about 4 to 5 minutes. Cook over medium-low heat. until the chocolate chips have melted. thinly sliced Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Allow to cool completely. preferably two. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Broil until the mushrooms begin turning dark and are touched by charred spots. remove and discard the stems. or brown rice syrup • 16 ounces fresh organic mushrooms. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). or until the top of the pudding feels fairly firm to the touch.
Let stand for a minute or two. Pour into the flour mixture and stir together until fairly well blended. Allow to cool to room temperature or just warm. Combine the applesauce. Stir together until the wet and dry ingredients are completely mixed. and peanut butter in another bowl and whisk together until smooth. Combine the flour. Bake for 25 to 30 minutes or until golden on top. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional walnuts. Stir in the chocolate chips and optional peanuts. then use a whisk until the mixture is smooth. Pour into a lightly oiled 9-inch round or square cake pan. rice milk. Make a well in the center of the dry ingredients and add the applesauce and oil. then carefully remove with a spatula to plates to cool. then cut into squares or wedges to serve. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. but no batter. optional Preheat the oven to 350 degrees.• 1/2 cup natural style peanut butter. optional Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. and salt in a mixing bowl and stir together. . or until the bottoms are just lightly browned. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. baking powder. Bake for 10 to 12 minutes. 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. sugar. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together.
and cool to lukewarm before removing the bottom. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Yield 1 tart. Prick it all over with a fork. Pour the filling into the crust. beat together the eggs and milk. mixing quickly and lightly with a pastry knife. then stir in the cheese. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Mix until the dough just holds together. Filling: In a medium-sized bowl. or to taste Crust: In a medium sized bowl. Remove the tart from the oven. Cut in the butter and shortening. Stir the sliced asparagus. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. egg yolk and vinegar. Bake it in a preheated 350°F oven for 10 minutes. and let cool. Make a well in the center of the pastry. Baked Ravioli . the tougher your crust will be. into 3/4-inch pieces. oregano and thyme.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. a mixer or your fingers until the mixture is crumbly. Slice six of the asparagus stalks. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. on the diagonal. combine the flour and salt. and add the water. Remove it from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Bake the tart in a preheated 350°F oven for about 30 minutes. and salt and pepper into the egg mixture. or until it's set. mushrooms. the more water you use. 12 servings. adding an additional tablespoon of water only if necessary.
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. salt • 13 oz. sugar • 1/2 tsp. hot and golden. pepper and garlic together. Cover and cook for 10 minutes. Fry each piece in oil until brown . Bring to a boil. Slightly undercook them. Place tomatoes in a blender and puree. whole mozzarella cheese-2 cups shredded. Serve with a crisp salad. parsley. The cheese should be bubbly. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. can Italian peeled tomatoes • 1 tsp. eggplant. celery carrot and onion.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery onion and carrot. sugar and salt in to the saucepan with the vegetables. In a baking pan place in some of the tomato sauce to cover the bottom. Cook the ravioli as described on the package. Place the cooked ravioli in the pan and top with the rest of the sauce. package of frozen ravioli • 8 oz. Chop eggplant. Lower the flame and simmer for 20 minutes. Add the tomatoes. until tender. cheese. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. In a large saucepan over a medium heat stir place in the olive oil.
about 6 to 7 minutes. Add peppers. stirring occasionally to keep vegetables from sticking. shallots and tomatoes to pan and cook until reduced to 1/2 cup. and herbs. Add garlic and onions and cook. Cover and cook over low heat about 15 minutes. Add tomatoes. quartered and thinly sliced • 1 small eggplant. about 8-10 min.on both sides. crushed and minced • 1 large onion. 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. stirring often. zucchini. heat olive oil over medium heat. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. cubed • 2 green bell peppers. or until eggplant is tender but not too soft. Add 3/4 cup of the cream and boil until slightly thickened. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. coarsely chopped. Add eggplant. coarsely chopped • 4 large tomatoes. stir to combine. mix well. Drain on paper towel and then place them in a baking pan with sauce on the bottom.5 ounces each) diced tomatoes • 3 to 4 small zucchini. After you layer them coat them with sauce and sprinkle with mozzarella (lots). until softened. Keep going till run out. about 2 min. or 2 cans (14. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Cover and cook for 10 minutes. stir until coated with oil. . minced • 1 Plum tomatoes. Take remaining 1/4 cup cream and toss with pasta.
Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. frozen chopped spinach 1/2 lb. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. . pkg.) Place tomatoes on baking tray. 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. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. 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. Season the tomatoes for taste (salt. crumbles 1 pt. Cut each tomato in fours. pepper. Let it cool down. Feta Cheese. Mozzarella. etc. Combine oil & lemon juice (for salad dressing.Rigatoni With Tomatoes. pepper 2 tsp. butter Preheat oven to 350 degrees. Boil pasta until al dente. flour 1/2 tsp salt 1/2 tsp.
rinse with cold water and let drain. Drain. Bake an additional 5-8 min or until cheese is melted.) • 2 tsp garlic. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. about 10-15 minutes. the pie is ready. Grease a 9" square baking pan with the butter and pour the mixture into the pan. pepper. heat oven to 400. 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. Serve with Italian bread or garlic bread sticks . In medium bowl combine all filling ingredients and mix well. Make sure you spread it evenly. Thread onto metal or soaked bamboo skewers. sprinkle evenly with cheese. Uncover. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Let the pie cool for a few minutes. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. To tell if it is done. Fill each manicotti with mixture. Meanwhile.In another bowl mix together salt. flour and eggs. Pour remaining sauce over manicotti. Place filled manicotti over sauce. Grill or broil until colour shows on vegetables. Bake the pie for one hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. stick a knife or toothpick into the center of the pie. If it comes out clean. Then combine the two mixtures into one bowl and stir well. etc. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Let sit for one half hour. marjoram.
Continue cooking. Add soy sauce. or until they begin to soften. about 5 minutes. peeled & grated • 1 medium carrot. chopped • 1 red bell pepper. bok choy. until vegetables are crisp-tender. mix well. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. vegetable stock. chopped • 8 oz. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. water chestnuts. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. combine ingredients. celery. shiitake mushroom caps thinly sliced • 1 med. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Fry 2-3 minutes on each side or until golden brown. thin strips . red bell pepper cut in short. cook onion and garlic in oil for 3 minutes. and mushrooms. Pour about 1/2 cup batter on hot griddle. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. grated • 1/4 C onion. stirring frequently. mustard. sliced diagonally • 2 c baby bok choy. Serve over rice. bell pepper. lightly coated with non-stick cooking spray.
Stir in the rice and stir-fry 1 minute. . Stir briefly. Set aside. Add the carrots. Drain again and reserve. Transfer the eggs from the skillet to a small bowl and break them into small curds. Bring 1 quart of water to a boil in a small saucepan. Add the carrot and boil 1 minute. cook 30 seconds. heat oil in large deep skillet or wok over medium heat. in 1/2" cubes 1 red bell pepper. Serve hot.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add mushrooms. Place a small skillet over medium heat. When it begins to smoke. 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. Sprinkle with peanutes or cashews. Stir-fry 1 minute. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. cook 1 minute. tossing well. Meanwhile. stirring occasionally. stirring frequently. bell pepper and bok choy. Add ginger and garlic. simmer until vegetables are crisp-tender. celery. Drain noodles. red pepper. if desired. Stir until the eggs are firm but moist. Add tamari or soy sauce. stirring occasionally. and vinegar. lightly beaten 1 carrot. add the remaining 1/4 cup of peanut oil and the garlic. Pour in the sauce and cook until the rice is heated through. Add broth and sugar snap peas. Drain and rinse in cold water. 3 to 5 minutes. Add sesame oil. add to skillet with vegetables. Mix to blend well and set aside. cook 3 minutes. When it begins to smoke. add 2 tablespoons of peanut oil and the lightly beaten eggs. about 5 minutes. Place a wok over medium-high heat. and peas.
frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . After all of the ingredients have been thoroughly (yet gently!) mixed. Do not overcook! While the potatoes are being cooked. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. leaving the skins on. mix the oil. pkg. 6 servings Spinach Stuffed Tomatoes 10 oz. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. and rosemary. press in bottom of baking dish. crumbled feta cheese • 1 sweet red bell pepper. drain them and move the potatoes to a mixing bowl. 8x8x2 inches. This dish will keep well in the fridge for up to a week. cook the potatoes in boiling water until tender. with nonstick cooking spray. vinegar.Potato Salad • 2 lbs med. 1/2 cup of the picante sauce and 1/2 cup of the cheese. spoon over rice mixture. Spray square baking dish. Mix rice. Next. After the potatoes are tender. Sprinkle with remaining 1/2 cup cheese and the chili powder. Let stand 5 minutes before serving. let the salad stand for at least thirty minutes before serving. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. seeded • 1/2 c chopped green onions • 1/2 c black olives. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. egg product. oregano. They are done when you can easily stick them with a fork. drained 1/4 tsp chili powder Heat oven to 350 degrees. Mix beans and remaining 1 cup picante sauce.
drain well and squeeze dry. Discard seeds. onion. shredded • 2 Asian pears. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . salt & pepper to spinach mixture and blend well. parmesan. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. green onion and red pepper. Slice and hollow out centers of tomatoes. Chop pulp finely and add to spinach. garnish with chopped green onion and toasted sesame seeds. In another large bowl mix cabbage. Let stand for 20 minutes. Asian Slaw • 1 head of Napa Cabbage. honey. Put in large bowl. Asian pears. Spoon evenly into tomato shells. soy sauce. Invert tomatoes shells on paper towels to drain. Serve salad in a large bowl. carrot. Preheat oven to 350 degrees. cilantro and sesame seeds in a large bowl. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. sugar. Add 1/2 cup mozzarella cheese. Sprinkle with remaining mozzarella and parsley. This salad goes well with grilled meats and fish. Let stand 5 minutes. 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.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. Toss the cabbage mixture with the vinaigrette.
Simmer tomatoes with the two cheeses for three minutes. Set off burner and allow cheese to melt into soup. Bake at 350 degrees 5060 minutes. . Add chopped white part of green onion. Simmer for 2 minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Rapidly add vodka. Add red pepper flakes. prepared according to package directions Melt butter over high heat until bubbly. heavy cream. 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. Add parmesan cheese at the end of cook time. and pepper. Pour into greased 9x13" pan. garlic. salt. then add 1 cup of heavy cream and simmer for one minute. Cook on low heat for 30 minutes. Prepare pasta (shell or tube pasta suggested).• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. (The alcohol burns off but makes tomatoes "come alive".
top with parmesan then cheddar cheeses. quartered and sliced • 2 cans of 15 oz. sprinkle parsley flakes in a larger circle around the onions. press into pie plate as crust. white pepper • Dill weed to taste • 2 pkgs. salt-free lemon/herb seasoning • 1/2 tsp.Mix completely with the sauce and serve immediately. 8 oz. milk. Combine potatoes and 1/4 cup onions. Carefully put a layer of spinach and crumbled feta cheese into the crust. Garnish pie: make a small circle of 1/4 cup onions in center of pie. vegetable broth • 2 onions. chopped • 1 tsp. . Combine eggs. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. cream cheese • Chopped fresh chives or edible flowers for garnish. Bake at 350 for 1 hour. 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. Sprinkle with seasoned salt and garlic powder. sprinkle paprika in a larger circle around parsley flake circle. pour carefully over cheeses. Zucchini Soup • 4 medium zucchini. Vermont Cheddar Pie • 2-3 cups diced.
until smooth. Then blend in zucchini mixture. Bring to a rolling boil. add zucchini. Add to a large pot and cover beans with water until water is two inches above bean line. Cook for approximately one more hour. or until beans are very soft and a red gravy is produced. Serve hot over warm. chopped green onions and rice. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Add all other ingredients. except seasoning meat. Chill over night or until very cold. After beans have been cooking for approximately 2 hours. onions. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add season salt and continue to simmer this combined mixture for another hour. chicken broth. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Garnish with chopped chives or fresh flowers. pepper and dill weed to taste. Now add chopped green onions and additional season salt if desired. Cook mixture until soft. approximately 20 to 30 minutes. white rice. a portion at a time.In a saucepan. add remaining liquid. then cover and reduce to a low heat and simmer. Blend the cream cheese in blender until smooth.
Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. many more recipes out there for vegetarians. This ensures an adequate consumption of necessary vitamins and minerals. it tries to conserve its fat reserves by slowing down its metabolic rate and. as a result. lightly oiled. it helps the body maintain its useful muscle mass. not fat. There is no quick and easy way to improve body composition. Losing fat safely takes time and patience. since weight lost through these practices is mostly water and lean muscle tissue. This is just a start for you. This can negatively affect his physical fitness. final mixture will be a little lumpy. it loses fat at a slower rate. . Athletes should avoid diets that fail to meet these criteria. Dieting alone can cause the body to believe it is being starved. 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. one should eat less and exercise more. A combination of exercise and diet is the best way to lose unwanted body fat. Athletes must consume a minimum number of calories from all the major food groups.200 calories. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.500. There are many.• 2 tbsp powdered sugar Mix all ingredients together very well. Prepare a medium-hot skillet. and it may also help keep the body's metabolic rate high during dieting. In response. women require at least 1. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Be creative and use your imagination. In other words. with the calories distributed over all the daily meals including snacks.
will not make up for poor health and exercise habits. examples include jogging. he needs to run or walk 35 miles if pure fat were being burned. Aerobic exercises include jogging. and jumping rope. which uses lots of oxygen.500 calories in one pound of fat. walking. running or walking one mile burns about 100 calories. swimming. For an average-sized person. most people would need to run or walk over 50 miles to burn one pound of fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. burn little. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. cross-country skiing. especially in large amounts. and rowing. crosscountry skiing.Fat can only be burned during exercise if oxygen is used. exercise to music. In reality. In addition. As a result. A good diet alone.selecting a variety of foods from within . fat. Instead. Good nutrition is not complicated for those who understand these dietary guidelines. however. good health. Aerobic exercise. proper nutrition plays a major role in attaining and maintaining total fitness. fat is seldom the only source of energy used during aerobic exercise. Exercise alone is not the best way to lose body fat. such as sprinting or lifting heavy weights. This section gives basic nutritional guidance for enhancing physical performance. athletes should regularly eat a wide variety of foods fro-m the major food groups. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Diet In addition to exercise. Aerobic exercise is best for burning fat. is the best type of activity for burning fat. To be properly nourished. stair climbing. swimming. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. bicycling. rowing. bicycling. and mental alertness. if any. walking. a mixture of both fats and carbohydrates is used. Because there are 3. Anaerobic activities. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs.
multiply your body weight by 13 if you are sedentary. The blood cholesterol level in most Americans is too high. To estimate the number of calories you use in normal daily activity./lb. has been associated with high levels of blood cholesterol. the state of energy balance (positive. x 0.079 cal.85) or about 710 calories in one hour. = 5. . and a typical. a person will burn 0. For example. x 0. Good dietary habits help reduce the likelihood of developing CAD./lb. A high intake of fats. especially saturated fats and cholesterol. Another dietary guideline is to consume enough calories to meet one's energy needs. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.85 calories/minute (150 lbs.each group. as shown in Figure 6-4./min. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Weight is maintained as long as the body is in energy balance. 14 if somewhat active. or negative) can be determined.1 calories/ minute) or about 305 calories/hour. and durations. a person running at 6 miles per hour (MPH) will burn 0. results from the clogging of blood vessels in the heart. they should eat three meals a day. Keeping a daily record of all foods eaten and physical activity done is also helpful. intensities. a slow. CAD. = 11. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Even snacking between meals can contribute to good nutrition if the right foods are eaten. progressive disease. Similarly. A well balanced diet provides all the nutrients needed to keep one healthy. You will need still more calories if you are more than moderately active./min. By comparing caloric intake with caloric expenditure.034 calories/minute/lb. as shown in Figure 6-3. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. balanced. that is.034 calories per pound per minute. Avoiding an excessive intake of fats is an important fundamental of nutrition. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.079 cal. when the number of calories used equals the number of calories consumed. while participating in archery. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. and 15 if moderately active. 150-pound male will burn 11. Thus. The result is a rough estimate of the number of calories you need to maintain your present body weight.1 calories per minute (150 lbs. a 150-pound person would burn 5.
high-intensity activities. Initially. and possibly injury. but to no more than 10 percent of our total calories. up to 60 minutes before exercising. the chief fuel burned is carbohydrates. potatoes) are the best sources of energy for active athletes. In addition. At least 50 percent of the calories in the diet should come from carbohydrates. As a result. Carbohydrates are the primary fuel source for muscles during shortterm. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). 'but as the duration increases. Finally. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Foods rich in complex carbohydrates (for example. Individual caloric requirements vary. depending on body size. Athletes . can result. plain water is the best drink to use to replace the fluid lost as sweat. we should reduce our daily cholesterol intake to 300 milligrams or less. the contribution from fat gradually increases. The evaporation of sweat helps cool the body during exercise. water lost through sweating must be replaced or poor performance. it is important to eat foods every day that are rich in complex carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Repetitive. and training sport. because they can lead to low blood sugar levels during exercise. rice. are the primary fuel source for muscles during short-term. pasta. Cool. high-intensity activities. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Athletes often fail to drink enough water. Sweat consists primarily of water with small quantities of minerals like sodium. Concerns for Optimal Physical Performance Carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Water is an essential nutrient that is critical to optimal physical performance. We should increase our intake of polyunsaturated fat. It plays an important role in maintaining normal body temperature. sex. in the form of glycogen (a complex sugar). Very intense activities use more carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. age. whole wheat bread. such as candy. Examples include weight training and the APFT sit-up and push-up events. It is also important to avoid simple sugars. especially when training in the heat. The current national average is 38 percent.
0 to 1. During intense training. Therefore. nausea. . if any. 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. On the other hand. During periods of intense aerobic training. during. 1. Many people believe that body builders need large quantities of protein to promote better muscle growth. these drinks should be used with caution during intense endurance training and other similar activities. and diarrhea. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. who have a high proportion of lean body mass. This can improve endurance. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. The primary functions of protein are to build and repair body tissue and to form enzymes.should drink water before. Although cholesterol has purposes and is important to overall health and body function. Protein is believed to contribute little. The recommended dietary allowance of protein for adults is 0. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Cholesterol is a fatlike waxy substance and is produced by the liver. Weight lifters. one's need for protein might be somewhat higher (for example. as do regular soda pops and most fruit juices. to the total energy requirement of heavy resistance exercises. are helpful under certain circumstances. drinks that exceed levels of 10 percent carbohydrate. and after exercise to prevent dehydration and help enhance performance. Sports drinks. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.5 grams per kilogram of body weight per day). LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.8 grams per kilogram of body weight. too much cholesterol in the body has damaging effects. During prolonged periods of exercise (1. can lead to abdominal cramps. it is necessary to first understand what cholesterol is. these beverages can provide a source of carbohydrate for working muscles.5+ hours) at intensities over 50 percent of heart rate reserve.
In fact. When you eat saturated foods such as dairy. 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. there are several different body functions and several different substances that make up our understanding of "cholesterol. The purpose of this ebook is to inform. it plays a life-giving role in many functions of the body.) HDL transports cholesterol from cells back to the liver. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. and produces bile acids which are proven to aid in the digestion of fat." As with some fats. When cholesterol is at a good level it works to build and repair cells. molecules called lipoproteins carry cholesterol to and from cells. vegetables. though. HDL is either reused or converts to bile acids and disposed. This is done simply from reducing cholesterol by 1%. Lipoproteins equip the cholesterol to move around the body. educate and provide healthful options. the levels build up and cause damage by clogging your arteries. alternative ways to manage your cholesterol without having to rely on medications. As we progress with "30 days to lower cholesterol" you will learn healthy. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. High cholesterol can be avoided! With a nutritious diet. In fact.Cholesterol forms every cell within the body. With too much cholesterol in the body. cholesterol cannot be dissolved in the blood. On the other hand when you eat foods such as fruits. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. This is known as "good" cholesterol. You want to ensure that your levels of this cholesterol remain . meat and eggs your cholesterol elevates. produces hormones such as estrogen and testosterone. which is another form of fat. This puts you at serious risk for disease such as heart and stroke. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. and grains you can maintain optimal health as they do not contain cholesterol. Instead. The two main types of lipoproteins are: High Density Lipoproteins (HDL. When the cholesterol level is appropriate.
For some. smoking. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Understanding the Causes of High Cholesterol Besides diet.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. gender. 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. some people require a very aggressive approach which includes cholesterol lowing medication. Low Density Lipoproteins (LDL. Due to heart risk factors besides diet. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. other causes of high cholesterol are lifestyle.high for optimum heart health. Other factors involved in this risk are age.even when other cholesterol levels are normal . consider renting the documentary movie "Supersize Me. since having too low levels of HDL . which can raise our bad cholesterol levels.may lead to heart problems. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. and diabetes mellitus. family history of heart disease. when we speak of having "cholesterol levels" we mean more than one number. gender and the heritage of the individual. HDL consists of more protein than triglycerides or cholesterol. and aids to remove LDL from your artery walls. Eating fast foods and convenience foods results in eating too many fats and salts. . we are setting ourselves up for problems. The results on his cholesterol and body health in just 30 days are truly frightening." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. To maintain optimum health. We will address this issue as we progress in "30 days to lowering cholesterol. In addition. Obviously. If you want to see a graphic representation of this. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. HDL aids to ensure protection from the risk of heart attack and/or stroke.
Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. It is never too late to start on this path. Too much cholesterol in the blood . Women generally have a lower level than men from age 50 to 55. Age and Gender: Cholesterol levels increase with age. work harder and start earlier in adopting a healthy lifestyle and eating plan.prevents arteries from working their best. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. the cholesterol level starts to increase. Use low fat cooking sprays to replace heavy oils whenever possible. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. If you have a family history of heart disease and high cholesterol levels. Exercise does not have to be a large time or money commitment. While there is not much that you can do about your age.especially bad cholesterol . including walking. The Dorsal Aorta or the main artery branches out into many smaller arteries.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. each day will lower cholesterol. 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. High levels of bad cholesterol may even prevent arteries . Diet: An important consideration in eating is choosing lower fat. Once a woman starts menopause. Just 20 minutes of aerobic exercise. Buy cooking oils that are unsaturated. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Your Arteries and Cholesterol The job of your arteries is to pump blood.
heart attacks. Your heart becomes starved of required blood. Even having "borderline" cholesterol levels . 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 . As the heart beats. since cholesterol can actually lead to blockages in your arteries. Arteries are constructed of a tough exterior and a soft. The heart relaxes and produces enough force to push the blood through. this system works effectively and the blood can carry oxygen and other essentials throughout the body. In a healthy person. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. you need to keep your cholesterol levels in a healthy range. eating a better diet and getting exercise can help keep you healthy. For this reason.from functioning at all. Each are made up of epithelial cells. High cholesterol levels fill arteries with thick substances that prevent your body from working well. It helps pump the body's blood. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. it is critical then that we keep arteries free of bad cholesterol for optimal health. No matter what your current health. and the main reason behind the blocking of arteries is high levels of bad cholesterol. smooth interior. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. If this happens often enough you can suffer a heart attack or a stroke. Consider: Heart disease is one of the leading killers in North America. This means that if you want to prevent heart disease. The inner layer is smooth and allows the blood to flow easily.can increase your chances of heart disease or stroke. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. and strokes. The middle layer is elastic and very strong. the arteries expand and are filled with blood.or bad cholesterol levels that are elevated but not considered "very bad" .
You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. or follow the limits for dietary cholesterol that your doctor sets for you. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. . if you have elevated levels of high cholesterol. As an added benefit. try to lower your saturated fat intake as far as possible. In fact. Being overweight can contribute to cholesterol and to heart ailments. Consume less than 200 milligrams of dietary cholesterol each day. Limit your sodium intake to 2400 milligrams a day. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. If you need assistance seek out a nutritionist or dietician. Sea salt is a better option. especially if you have very high cholesterol. this sort of diet will also make you feel generally healthier and more energetic as well. but reducing your intake of all salts is the better choice.Eating is one of the things that can affect your cholesterol level a great deal. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Receive 25_35% or less of your day's total calories from fat. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. 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. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. In fact. If you have too high cholesterol. Again. The effects over all will be immediate.
rye. 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. dry beans. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. eggs and nuts each week. salad dressing and sauces. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. fish. poultry. You can keep the skin on to seal in the juices so long as you remove the skin before eating. hot dogs. Limit and eat only in moderation if at all: Highly processed foods. These foods include: Oats. and especially processed meats such as deli meats.Refuse foods made with harmful trans fats such as margarine. . High cholesterol foods include: Organ meats (this includes liver. which can wreak havoc on your heart health. salami and fatty red meats All foods that are fried. sausages. 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. including select cuts of meat. • Enjoy foods high in soluble fiber.
You can only eat small portions of animal products before you have to worry about cholesterol content. and cuts that have less white "marbleized" texture. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. choose leaner cuts. there is no such worry. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. you can avoid this in the future simply by eating more fresh fruits and vegetables. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Even the leanest cuts of meat. 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. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. In fact. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. The white "marble" is fat that can increase your cholesterol. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . When most of us think of "veggies" we think only of a few. Increasing your intake of fresh (not canned. Consider all the vegetables you may not have tried yet (please note that this list is not .and have lower cholesterol levels as a whole.When selecting meat.not to mention the higher rates of obesity . and grains are healthier . Select fish such as cod that has less saturated fat than even chicken or other meats. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. vegetables. 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. fish. white meat. As an added bonus. not poached. To put it simply. you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.that North Americans face. chicken. If you have always felt deprived while following low-fat diets in the past. but some fruits and vegetables have been linked to lowering cholesterol in patients. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. those nations that eat more fruits. With vegetables and fruits.
kidney beans. soy beans. from black beans. runner beans. These may include snow peas. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. there are many delicious brands of peas. sugar snap peas. navy beans. borlotti beans.there are too many vegetables to list here .and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. chickpeas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. many which you likely have not tried before. and many others) Bean sprouts Lentils Peas (again. red beans. not just the seeds.complete . green beans. lima beans to azuki beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . green peas. mung beans. broad beans.
yellow and red peppers. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. you will be stunned by the range of lettuces out there. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. 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. Jonagold. Honey Crisp. Empress. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Braeburn. from the common to the exotic. Gala. Mantet. . some quite rare. red potatoes. 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. Blushing Golden. not just their size. orange. it is a fungus. Cortland. 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. Kandil Sinap. Mutsu. from butternut to acorn to pumpkins and gourds. Chieftain. Fuji. Empire. Mcintosh. and others. Arlet. Try the following varieties: Akane. Centennial Crab. Liberty.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce.
Dietz. Wilson Juicy. currants. Baking Bananas. Starking Delicious Plum. elderberries. Honeydew. and Sensation Dwarf Peach. and others) Persimmons Pineapples Plums (including Mt. bearberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Monmorency cherries. Chinooks. Apple Bananas. Beirschmidt. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. crowberries.Northern Spy. Lapins. there are dewberries. Unize Plum. Red Haven. Red Astrachan. nannyberries. Patricia. sea grapes. huckleberries. Opal. Russet. Yataka. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Starr. Stanley Prune_Plum. and others) Berries (besides the usual strawberries and raspberries. wineberries. lingonberries. Watermelon. Red Secor. and others) Cherries (from sour cherries. cloudberries. barberries. Reliance. Yellow Transparent. Hedelfingers. among others) Pears (including Asian pears. blueberries. Bartlett. Canary. Baby Bananas. Empress Prune_Plum. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Cassava. cranberries. Canteloupe. Royal Plum. Virginia Gold. and sweet cherries such as Black Russians. and others) Clementines Dates Figs Grapefruits Grapes (there are many. bilberries. loganberries. boysenberries. many kinds. Red bananas. gooseberries.
and prepackaged meals. Print the list and circle all the fruits and vegetables you have not tried. The secret to low-fat eating is to make eating the right foods as attractive as possible. If you want to lower your cholesterol over the next 30 days. are notorious for offering poor nutrition and plenty of fat. 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. use this list of fruits and vegetables. salt. Read about new varieties of fruits and vegetables and try them as well. you will naturally choose foods that are good for you and for your heart. Convenience foods. When you have many types of healthy and delicious foods to choose from. Look back over the list of fruits and vegetables . and sugar. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. you will want to cook your own meals more often. The fact is. convenience. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.treat it like a checklist of the food adventures you could have with food. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.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.it is only a way to get you started in discovering new fruits and vegetables. every week. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. avoid all fast-food. Cooking and Cholesterol If you want to lower your cholesterol. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Make it a mission to buy some fresh fruits and vegetables you have not tried. Realize that these lists of fruits and vegetables is far from complete . of course. most of us have tried only a small fraction of the fruits and vegetables that are out there. In fact. . find a variety of fresh fruits and vegetables you have not tried and try them. Your taste buds and your cholesterol level will thank you for it. Over the next 30 days.
Cooking to lower your cholesterol is not very hard.This isn't hard to do. If you must use salt. Wrap some veggies in a tortilla. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. cucumbers. Japanese. Simply chop up some favorite salad greens (mescalin mix. Use these to add flavor to your cooking rather than relying on salt. even if you are lost in the kitchen. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. and Indian recipes.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Don't overlook cookbooks that feature Chinese. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. carrots. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Raw food.the very freshest you can. There are many recipe books at your local library . There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Buy some fresh herbs. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Not only is this healthier for you. Vegan. cut more veggies into a salad. herbs) and garnish with a few nuts. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. If you have recipes you cannot part with. switch ingredients to healthier alternatives. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. tomatoes.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. zucchini. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. use only a pinch of the best sea salt you are able to buy. Use good olive oil instead of butter. Choose fresh ingredients . and drizzle the salad with olive oil and lemon juice. you can easily create a salad that is enticing. 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. You can also create a very low fat salad dressing by combining half an avocado with some herbs .
Add the pasta and toss until the vegetables are the desired consistency.and lemon juice. Shred your favorite vegetables or cut them into very small pieces. Add your favorite fresh herbs (basil is a good choice) and combine. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This can be a very tasty combination and is still quite healthy for you. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Experiment with different fruit combinations to find different tastes. Instead of fats or mayonnaise on your sandwiches . Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. but some combination of this recipe can give you a tasty meal with less fat. You can make similar meals with rice or even low-fat tofu. use lean and skinless chicken or other poultry. Simply cook the pasta in a pot. Combine until blended. All can be made into delicious and heart-friendly meals in minutes. If you are craving desserts. . Avoid highly processed deli and sandwich meats. It can also be a great quick breakfast on days when you are in a rush. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. and other high-fat foods in your salads. 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. 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. and lemons can make a beautiful and attractive salad that is very low fat. This makes an excellent and very healthy snack. Fruit Salads: Chopping up some of your favorite fruits. Sandwiches: Sandwiches are quite easy to make.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. whole milk products such as chesses. If you are using apples or other fruits that tend to "brown" in your salad. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. berries. Avoid croutons. If you do want to add meat to your salad. eggs. Pastas: There are a number of pastas available. opt for skinless poultry. Instead. Many prepared pasta dishes use plenty of salt or cream-based sauces. bacon bits.
Also. fat. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and hydrogenated fats). you can get planks of cedar that are perfect for baking or grilling fish . Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. plenty of calories and some fats. and poultry rather than red meats. 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. 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. fish.simply place the fish on the cedar. fruit sherbert. take care to read the labels on these snacks and choose the brands with the least sugar. Consume fat free. occasionally eating low-fat desserts and snacks such as angel food cake. 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.many are very high in sodium. polyunsaturated. For example. calories. low-fat yogurt. cover with lemon juice and possibly herbs and grill or bake until done. though. If this does not work. sodium. and sugars. calories. animal or graham crackers. these products still do often contain sodium. you can make these foods even healthier by reducing the amount of fat you use in preparing them. skim. Jello. fig and fruit bars. puddings made with low-fat milk that make lower-fat alternatives. However. Enjoy white meats. Choose only lean meats. If you absolutely crave a dessert or snack. Lean meat dishes: When you have chosen your lean cuts of meat. wafers. At many fish shops. so overindulging in these will certainly not allow you to keep your heart healthy. and cholesterol . and salt that you can. try to stave off the craving with fresh fruit.
Today. less than healthy foods have needed advertising. there is a huge market for convenience and "junk" .even when those foods are processed and contribute directly to higher cholesterol. It sounds crazy. you likely picture the hamburger you see in advertisements . try frozen foods that have no sauces or other ingredients added.Choose fresh rather than processed. When you picture a hamburger. Think of the last ten food advertisements you have seen. However. Face it.and likely this has been the doing of advertisers. prepared. Odds are. 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 . Traditionally. juicy burger with all the toppings. If you cannot find fresh produce out of season. we don't always do what is right. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. 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. adopting a very low-fat diet and healthier lifestyle is often challenging.healthy processed foods. spiced. they were for less-than. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. 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. especially if we have followed less than ideal eating and life patterns for some time. but you have also learned to associate certain foods with certain ideas and ideals . though. most of us have been taught which foods are healthy and low in fat and which are less than good for us.a large. When you think of a salad. because they were not needed. 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. You learned to like some foods as a child. simply because salads and vegetables are advertised a lot less. pickled or tinned foods. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you may nit get the same strong images in your head.
foods. much as restaurants do. In too many grocery stores. 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. so that customers are more likely to walk away feeling happy and satisfied with their meal. Most people see the majority of food advertisements on television. Is it any wonder that restaurant meals . . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. If this describes you. 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. junk foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Figure out where you see advertisements for foods and then avoid those ads. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Add some music or candles to your dinner. Odds are. and lower your cholesterol over the next 30 days as well. and sodas to the amount of space given to the produce section.even those that are fatty and terrible for your cholesterol . When you visit your local grocery store. Also avoid radio ads and restaurant advertisements in magazines and newspapers. they are placed at eye level. 2) Make good-for-you foods appealing. compare the amount of shelf space given to convenience foods. After all. sugary foods. There is no reason why your heart health should suffer because some advertiser is good at their job. this is exactly what restaurants do to advertise their food when you are actually in the restaurant .they add ambience to make the meals more attractive and appealing. avoid the television for a while and watch your cravings for fatty foods decrease. Advertisers are trying to make their products appealing. In fact.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. Take a look at those high-fat and cholesterol-high foods. but many times these foods are less than great for your cholesterol level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. they come in brightly designed packages that grab the eye. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. This is no mistake. though. Advertisers do an incredible job at making foods attractive. Often.
. greasy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. imagine them in the worst possible light . As soon as you are aware that you are craving the foods.when buying food that is good for you.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.For the next 30 days. congealed.such as "delicious" and "juicy" described about fatty foods.without feeling cheated or deprived. recall the times you have had terrible fast food or convenience food meals. and disgusting. you will find it much easier to stick to a low-fat diet . Advertisers work very hard to make sure that you remember jingles and descriptions of foods . cold. and look up stories about the disgusting things people have found in the fast foods and convenience foods. watch out for negative words. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 3) Describe foods in a way that makes them appealing to you. 4) Use a little negative advertising. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Try to do the same thing as advertisers . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. If you find that you crave convenience foods. You can use the same technique to make good-for-you low-fat foods seem appealing. use a little negative advertising. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Whenever you find yourself craving foods that are high in fat or sodium. and other foods you are trying to avoid during the next 30 days. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. fast foods. try to find ways to make these foods less appealing. Ask your friends and family for their dining-out horror stories. For example. Advertising works by staying with you. This will make bad-for-your heart foods seem far less attractive. 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.as mushy." This is not likely to make you crave these foods especially since you are always hearing great adjectives .
If you make healthy foods more attractive and visible. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you are far less likely to be tempted by them. 4) Get lots of appealing heart-healthy foods into your kitchen. You do not have to invest a lot of money for this. Also get rid of any fliers. give it away. advertisements.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. or menus from take-out places and restaurants. healthy foods over the next 30 days . If you keep cookies. you are more likely to reach for them when you are hungry.and are less likely to cheat on your new eating plan. if you can. a rice steamer. you can easily reduce how much fats and sodium goes into each meal. and other temptations around. you are more likely to turn to them when you are feeling hungry. Invest in parchment paper. That way you are far more likely to reach for low-fat. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely.and for life! . 2) Give them away to a friend or food bank. For the next 30 days. you are more likely to cook at home rather than being tempted to eat out. If these things are not in your home. Hang up some nice curtains or at least get rid of the clutter. go through your home and get rid of the foods that you should be eliminating or cutting back on. you should eat in and eat foods you have prepared yourself almost all the time. 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. While you are cleaning out your kitchen. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. . Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. but prevent fruit flies. fried foods. 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. 3) Eat in. If you have a deep-fryer. wok. no-stick cooking ware. When you make your meals yourself. try to find ways to make cooking in your kitchen more appealing. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. as you work to lower your cholesterol.
Find ways to get yourself motivated to eat well for life. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. You will learn many recipes and cooking tips for heart-healthy eating. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. Meet friends at the gym. Or. and pubs or we have movie nights that include take-out pizza. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. The hard part is staying motivated to keep the diet plan up for weeks. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. once you learn to cook healthy and delicious meals. 7) Get help in the kitchen. This is especially a problem since we so often equate social times with eating .5) Consider taking a heart-healthy cooking class. 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. and have the opportunity to spend time with others who are concerned about heart health. If you have very high cholesterol. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. then find some way to make cooking time more fun . it can be too daunting to come up with a menu and then cook a meal from scratch. on hiking trails. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. . or in your home rather than in restaurants or cafes that feature rich foods. 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. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. make it a habit to meet friends at places that don't have food as a major entertainment. 8) Socialize without food. but we often leave eating to chance. After a long day at work. Many of us take in excess calories and fats when we eat out with others. coffee shops. child.listen to music or watch a movie on a portable DVD player as you cook. 9) Get motivated. If you can't find someone to help you. so that there is no excuse to turn to convenience food. For many of us.we meet friends at restaurants. Most of us plan our days and our finances. cooking with someone else tends to be more fun. or spouse. Over the next 30 days. fear is a great motivator. Plus. This can make heart-healthy eating more difficult. Whether you get help from a roommate.
simply make sure that most of your plate is taken up by fresh fruits and vegetables. Luckily. 13) Make cholesterol-friendly eating easier. or meetings with your boss. milk products) should be smaller still .no larger than a pack of cards. and other healthy meals easier. Make sure that you eat different fruits and vegetables ." 11) Make heart-healthy food more interesting. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If counting fat grams. then you may need to find a different route home. high-sodium "fast foods. types of fat.10) Make heart-healthy food more convenient. Keep low-fat yogurt and other low fat foods around for fast snacking. 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. Sometimes. fiber. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. The portion size of grain should be smaller and the portion size of animal proteins (meats. fruits. Most of us have specific emotions and events that may make us turn to comfort food. sodium. list the times you are more likely to want to eat. If you can make low-fat alternatives easier to reach for than fast food. 12) Figure out your eating dangers and find ways to overcome them. On a paper. vegetables. Whether it is general stress. Sound too simple? Not at all. list ways you can avoid the situation or at least make better choices when you are faced with it. and you will reach for these foods rather than turning to high-fat. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. When you prepare a meal. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. If your walk home from work takes you past a favorite restaurant you find hard to resist. Post your list in your planner or other visible place so that you will see it. salads. 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. this is very simple. and beside each item. and other low-fat foods are among the most convenient foods out there. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. If Tuesday work meetings leave you reaching for cookies in your office desk. and cholesterol in each of your foods is causing you stress. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. sadness boredom.
Nor are supplements a substitute for regular exercise.do your cooking with the olive oil. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplements include vitamins. If you are on a very strict low-cholesterol diet. but it will go a long way towards ensuring that you don't give into the cravings. full-fat dairy products. or give you more energy. you must weight the purported benefits against the potential risks . and convenience or restaurant meals entirely. all of which are easily accessible to athletes. lower your cholesterol by making sure that reaching for lowfat. amino acids. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. this simple formula will be a snap to follow and will actually lower your cholesterol. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. egg yolks. herbs. Eliminate foods such as organ meats. Over the next 30 days. metabolites. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. or easily digested by all. Supplement product labels must include the words "dietary supplement". Variety is still important because bars and powders are not always low fat. 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. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. botanicals. constituents. minerals. skinnier. If you are considering supplements. this may not be enough. and extracts of these substances. inexpensive. Use olive oil as your main source of fat and refuse other dressings or sauces . This will not make your cravings for less-than-healthy meals go away. but for most people interested in lowering their cholesterol. There are thousands of supplements on the market.each day so that you get a variety. Eating a variety of foods on a regular basis is the most important step toward this goal. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. as well as concentrates. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. There is no one magic pill or powder that you can take that will make you stronger.
Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Information is key. quality is essential to success here. find out what type of supplements you can take for your individual needs and problems. Again. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. 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.(and cost) before deciding to use any product. For example. problems with gaining weight or other conditions. look for supplements that can offer weight loss benefits. If a product makes claims that sound too good to be true. even if you think that you can do this through the foods that you eat. There are two routes to take. you can probably find a supplement or several that can address those problems for you. In addition to this. it sometimes needs additional supplementation to take it to the best level it can be at. But. If you have heart problems. make sure that you have a reliable source. start by finding a health food store or a vitamin supplier. what do you take? First off. First. find a good quality multi vitamin and take that as directed. if you have a need to lose weight. It's like always giving your car premium gas and oil to do its job even better! . But. Therefore. First off. Giving your body the nutrients that it needs to make it through the day is essential to your well being. 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. Don't assume that any information that you find is reliable. you are probably still missing out. Another source for information is the web. Quality is very important if you want to see benefits from supplementation. While a diet that's full of nutrient rich food should not be replaced. These individuals can also help provide you with the information you need regarding improving your conditions. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. How do you know how much to take? That's a trickier question.
the body must use other methods to replenish ATP. There are several methods by which the body rebuilds ATP. and replaces that amount through dietary intake and fabrication within the body. Once CP stores within the cell are depleted. . The fastest method. including both elite athletes and untrained individuals. Some of which perhaps are not particularly useful. is the "power" that drives muscular energetics. Creatine is manufactured naturally in the body from the amino acids glycine. This phosphate portion bonds to the ADP. The energy released by breaking this bond powers the contraction of the muscle. mainly found in red meat. 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 used for the resynthesis of ATP. Creatine is also a very good supplement for gaining muscle mass. There are several though that are very useful. turning it back to ATP. the cell can no longer contract. Approximately 40% of the body's creatine stores are free creatine (Cr). yielding ADP (adenosine-diphosphate). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. I can gain 5 kg of muscle in just two weeks using creatine. Creatine works by increasing the water volume within your muscle cells. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This process takes place in the kidneys. When a muscle is required to contract. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and methionine. arginine. Creatine is the most popular and commonly used sports supplement available today. liver. For the majority of the population. ATP. is through CP. or adenosine triphosphate. When ATP is depleted within the cell.There are thousands of different supplements on on the market. while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day. the bonds in the ATP molecule are split. and pancreas. without oxygen. I have been using multivitamin supplements and vitamin B supplements for 20 years. Creatine is a natural constituent of meat. There are many different varieties of whey protein. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Another important supplement is whey protein.
allowing further capacity to regenerate ATP. so you would require 2. you must use your creatine regularly instead of sporadically for it to be effective. the dosage is 20 grams a day for five to seven days. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. You can also calculate creatine dosage according to body weight and mass.03. though. Experts say in the "loading phase".3 = 27 grams of creatine per day After the loading phase. Many people like to take their creatine in a shake as it most often comes in the form of powder. it's recommended that you stick to 5 grams per day. In other words. Creatine is also thought to increase the body's aerobic abilities. 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. In the "loading phase" which is where you begin adding creatine to your diet.3 grams of creatine per kilogram of body weight. therefore the body will quickly move to other methods of replenishing ATP. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. So if you weight 200 pounds. Glutamine . you should be consuming . It can also delay fatigue during repeated workouts. The periods are brief because the ability of a cell to store CP is limited. Essentially. There are two way to decide what dosage of creatine you should take. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Follow along closely. the formula would look like this: 1 lb divided by 2. Creatine is safe for most everyone to take with the exception of people with renal issues. this could get confusing! Not really. your weight is multiplied by .7 grams in the maintenance phase.2 kg multiplied by . After that. However. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.Supplementation with creatine increases Cr and CP within the muscle. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity.
Glutamine is a nonessential amino acid that is produced naturally by the body. Much of your protein will come from your diet. Protein has been shown to have the best effects on the body when combined with carbohydrates. it can result in muscle loss. glutamine reserves are depleted and must be replenished through supplementation. but if you really want to grow your body mass. our body can produce more than enough. It is the single most important nutrient in a body building regimen. This includes stress that the body is under during periods of exercise. repairs and builds muscle and can induce levels of growth hormone found in the body. Many people are choosing to supplement daily due to the long growing list of benefits. Research shows levels of supplementation from 2 to 40 grams daily. Protein The importance of protein to a body builder is a no-brainer. promote healing. Of course. Two to three grams has been found to help symptoms of queasiness. The typical American diet provides 3. and speed up growth hormone production. If you have too little glutamine in your system. Sixty percent of glutamine is found in the skeletal muscles. Under normal conditions. during times of stress. However. If you want to build a ripped body. This two to three gram dosage used post workout builds protein. Glutamine is also thought to prevent sickness.Another popular supplement among body builders is glutamine. Again. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. you'll need both creatine and glutamine alike. liver. . brain.5 to 7 grams of glutamine daily which is found in animal and plant proteins. so you'll want to take it with milk or in a shake. The remainder is in the lung. increasing protein through weight gainers or protein powders is necessary. prevent sore muscles. it usually comes in powder form. and stomach tissues. You have to have a positive nitrogen balance in order to gain muscle mass. Protein is what makes up and maintains most of the stuff in our bodies. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Over 60% of our amino acids come in the form of glutamine.
The best type of protein supplement on the market is whey protein because it is the highest yield. a key molecule manufactured by the body. Whey is the best investment because of its capacity as a postworkout recovery supplement. When on low-carb diets whey can function as an alternate source of energy. Nitric oxide promotes extended ability to life weights. It also supplies the most amino acids that bodybuilders use. Unfortunately this pump is only temporary. Nitric Oxide. . Nitric oxide also comes in powder form as well. when a muscle contracts and blood vessels dilate. especially on a diet. Nitric Oxide is present for a brief moment. Whey protein is the only choice when on a diet however. As we said before. and will dissipate shortly after you complete your workout. which is the muscle pump we are familiar with. Combine the powder with some eggs. causes vasodilation (an expansion of the internal diameter of blood vessels). It often comes in pill form. As with creatine. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. So whey is the best protein. it's good to combine your protein with some form of carbohydrate for maximum results. so you can take it in a shake just like with other powdered supplements. It also signals muscle growth. the best time to take your protein supplement is post-workout. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. oxygen transport. and increases strength along with stamina. which in turn leads to increased blood flow. 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. and should be taken in the manufacturer's recommended dosage. Its unfortunate high cost however makes me advise you to use it sparingly. Many body builders take nitric oxide for a variety of reasons. If not. low-fat milk. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. You can also add in some fruit for flavor. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. The release of nitric oxide creates surges of blood flow. delivery of nutrients to skeletal muscle and a reduction in blood pressure. sparing hard-earned muscle protein and glutamine stores within the body. speeds recovery.
Steroids do have some advantages. so it's good for your brain. a decrease in libido. However. 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 increase testosterone production which can lead to overly aggressive behavior. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. you can take. However. They help the body fight the ill effects of these diseases and promote healing. 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. complexion. Ginko is great for circulation. general energy and well-being. which is known as stacking .There are many other supplements. 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 are used in treating a variety of health problems including AIDS. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. they are illegal. . Using the supplements mentioned you'll see some results quickly. especially if you use them together synergistically. All steroids eventually change to estrogen which causes feminization in men. and other serious diseases. But those are the only ones I prefer to take apart from ginko biloba. Both of these substances are highly controversial. and in many places. They also enhance performance making a person stronger and extending their stamina. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They can cause serious liver damage and even lead to liver failure. but they are used by body builders all over the world. cancer. and low sperm count.
but many body builders take them to basically tell their muscles to get bigger. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. It controls the way that you perform each action. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.Growth hormones stimulate the elements in the body that make muscles grow. They are naturally produced by the body. though. They can make you bigger quicker. a massage or soak in a hot pool will reduce the feelings of fatigue. as well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You can get huge. A Healthy Emotional Life As you can assume. your mind is a powerful tool and it helps you through each step of your day. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. At these times a good sauna. Even using various methods to help your body recover. . You will still need to take time to rest though. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Following is a list of recuperation techniques and a description of them. but more and more women are getting interested in it as well. MENTAL TRAINING Mind Fitness. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. it still takes time. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They can be dangerous. Body building has long been thought of as a man's sport. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize.
there is evidence that says that you can actually push off the onset by some time if you do the right things. you need to exercise your mind. including the simple fact that you may have to battle illnesses more often and with greater intensity. for many people living in today's hectic lifestyle. several key things must play a role. Although you may be wondering just how you can control your minds fitness. Emotional health is an important battle that everyone must strive to improve. plays a significant role in the quality of life and the longevity that you have in your life. your body's health is directly related. you need to be fully capable of thinking clearly. the importance of having a healthy brain is very evident.Yet. should something emotionally troubling happen to you. believe it or not. such as a death or deception. What's Healthy? For your mind to be in a healthy state. performing mental tasks and you need to be able to conquer problems effectively. First. In addition. 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. For this particular battle. there are many ways that your mind's fitness may not be the right level that it should be. you need to be able to effectively deal with it and then to move on. 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 different ways that this can happen. The mind's health is quite an important aspect and. it's anything but easy to make it through the day without dealing with some type of stress or pressure. In fact. When you are emotionally or mentally unfit. Keeping your mind active. There are many various ways that you can improve your emotional state by learning how . For example. A Healthy Brain With the onset of Alzheimer's happening to more and more people. 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. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. challenged and attentive is essential to your well being and this fight. While life affects each one of us. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life.
too. Not only does it pull you down through causing large amounts of emotional trauma. Indeed. Believe it or not. It can help you to tackle even challenging tasks with more ease and with success. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. 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. While you can't take away everything in your life that causes stress. During these times. you do all that you need to do and there's nothing limiting you. too. it can often play a role in the way that you see your life as well as in your emotional state of mind. mental turmoil and even times when they are so stressed that they can not function properly. mentally unstable and unfit. This is a personal decision. . Those that are spiritually fit. Where Are You Now? When it comes to determining how mentally fit you are. but it also causes all types of physical problems for those struggling with it. While there isn't always a need to be religious or spiritual. of course. learning to effectively manage stress is important. But. but that's not a common occurrence. you may think that you have nothing to worry about. Sometimes it may be important to remove the stressors from your life.to react to critical situations. It can lead to various health issues physically. After all. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. the right social activity is one way to improve your emotional health. you can consider them. For those that do believe in a Higher Power. Spiritual well being is a critical factor in maintaining your health. 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. most people go through stages of depression. and you.
too. although you may not realize it. Emotional eating is eating when things go bad. ask yourself these questions. now. Be honest. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. For example. Do you have physical pain that is not the result of an injury? This could be stress related! 2. To determine where you stand in mind fitness.Yes. Do you hate the life that you are leading. . or are eating whenever you feel like it. stress and angry often? What does it feel like and how intense does it get? 5. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 1. Improving the fitness of your mind not only improves your daily life but increases your longevity. Yet this is a dangerous situation. For many millions of people. It's easy to go to the food to get the satisfaction that you need. your mind can be struggling at the same time. Do you feel anxiety. this is one of the prime reasons that they are overweight or unhealthy in their diets. For the most part. consider this scenario that happens over the span of time. Do you struggle to make the goals that you set for yourself? 4. While you may not want to do this. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. If you have trouble sleep. it hurts to hear but just like your body goes through illness. While food never used to be so readily available. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. then you should be considering the vast number of mind fitness needs you may have. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 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. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are.
You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. fatty lunch. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You decide you need a big. you find yourself in even more problems. which includes emotional eating.You begin by getting stressed at work. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. . the pounds are creeping onto your hips. Incorporate as many of these things into your life as you can.. yet if left intact. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You then find yourself dealing with pressure from the boss. A health self esteem is one that's confident but not overly macho. your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. The first step in fighting the way that food makes you feel. 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..these are all things that people end up saying to themselves when they are emotionally depleted. Emotional eating is one of the hardest cycles to break. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You should be able to feel confident in the decisions that you make and in the way that your life is moving. you are not fitting well into your clothing. In fact. Just look at you. Soon. You aren't any good. you almost purposely make the situation worse by eating bad. it's also one of the worst things you can do for both your physical and your mental health state. In just a bit we'll talk about some of the ways that you can have good mind fitness.. As your self esteem drops. you didn't do the job right. Soon. though. You can't make the right decisions. You become upset at yourself. You are a failure. Now. and you'll see differences in the way that you feel and the way that you see the world. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. 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.
In part of that comes the fact that if you want to have family and friends you . Learn to take criticism positively. Don't take friends for granted because they won't be there when you need them the most. its fun to have people around too! But. Although challenging. at least one time per week. "Hey. how can you build a social network of people that you can rely on? Make time for those that you already have. learn how to accept compliments and to take criticism. Let's face. Then. 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. both physically and mentally. You should always strive for a lifestyle that's positive with those in your family and your friends. This allows your mind to repair damage and it allows you to improve your network of friends. work on improving them if you can and then do the best job that you can overall.Accept those. working through them and then letting them go. take care of the way that they look and those that do things for themselves are the most confident people out there. 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. Don't assume that they will always be there when you need them. If your boss says that the job wasn't good enough. ask what you could have improved on for next time. that relationship alone will be one that you have to work on. whatever way is fun to you. Those that have people around them to support them do well in many more aspects of their lives. Getting away or even just finding time to play a board game is essential. Getting down on yourself because someone doesn't like the job you did isn't okay. Relationships take time and work. Just putting on a beautiful outfit can make you feel good about yourself. 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. even when you don't pay attention to them otherwise. That means taking on the challenges that come up between people. If you are married. Build A Social Network A social network is a very important to your well being. you need to be able to say. In addition. Those that dress well.
Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Learning new things keeps the mind active and that means health. by relieving stress. Asking questions. If the situations that you are in provide you with high levels of stress. You should also use challenges to help power you through your day and your life. 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. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. You'll feel good about life and your social network. allowing you to fend off Alzheimer's and other conditions like it. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. It hinders you throughout your life by causing unhealthy living situations. physical risks and puts your entire well being at risk for emotional breakdown.need to be a friend. a physical activity. or some other thing that really brings you happiness is necessary to have. there are many things that you can do. . but you have to do it! Stress is one of the largest problems in health today. Stress affects your ability to function properly. You need to find something that you love to do. now you have it! You know what to do to make your lifestyle improved through these changes. use your brain power! You don't have to do any type of exercise with your brain physically of course. A hobby. getting the answers and working at it helps to improve the brain's function. always keep yourself learning. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. For starters. find an outlet. Managing Stress Its not easy job. 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. To help remedy stress. Your Overall Mental Fitness Plan So. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. but mentally you do! For starters. it is important for you to find solutions to those problems. too.
Make changes like these today and see results today. is a problem for your health and your ability to make it through the life you have. Smoking. There are no ifs about it. smoking will eat away at your lungs and will cause cancer. You Are What You Do. but you may not realize the extent at which it takes to improve them.1. Too Your lifestyle is the way that you live your life. . Drinking And Drugs Each of those three things. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. and physical fitness increases. Do things that are enjoyable to you. continuous learning and through challenges of all types. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. but feeling good about yourself is a must for overall health. smoking. 4. Improve your stress levels and see physical. Improve your social network to reduce stress and to improve your quality of life. Each decision you make throughout the course of the day plays a role in your fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Working on this is hard. Lifestyle Fitness. 5. mental and emotional benefits right away. drinking and drugs. For example. Although each of these other elements that we've already talked about is very important parts of your lifestyle. It also helps to make it through difficult times when you have someone by your side. Keep your self esteem positive. learn something new. this one will be structured a bit different. Improve your brain's fitness by challenging it through new adventures. 3. It will cause cancer eventually in your lungs. they are not everything. Improve them. If you can't think of anything. Unlike the other chapters. 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. 2. You probably already know the risks of what these things can do to your life.
It's the time that your body heals from the exertions of the day. Stress hurts more. refresh and give yourself the best chance at improving tomorrow. others can't. Some damage can be fixed through healing over time. Smoking and drugs are simply a no no. your body can repair the damage that you have done to your lungs. but the . There may be an underlying medical condition that could be causing it. Sleep Do you sleep ? No. find a method to stop smoking and do it. You will find that your health increases. It's the way that your mind works through problems. your energy increases. then you aren't getting the right amount of sleep for health. physical ailments hinder you more when you don't get enough sleep. To improve your lifestyle and to extend your life. you put your life at risk and you destroy the organs in your body. smoking is something that you can stop.But. You kill brain cells. They aren't able to improve the level at which they can function and they make bad mistakes. When you quit early enough. Those that don't get enough sleep are not capable of performing at their best physical or mental level. It's a time to restart. For one. You need this time for your mind to. you destroy your body slowly and methodically. Why is sleep so important ? There are actually several reasons. Your lifestyle fitness requires that you get quality sleep each night.Rest is one of the most overlooked parts of an exercise regimen. talk to your doctor about it. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. sleep is the body's time to relax and to recoup what it's done all day. you need to remove these problems from it. To improve your fitness. even if it is one of the hardest things you will have to do. Drinking and drugs are just as bad. 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. though. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. This can only happen if you stop soon enough. If you are facing problems with insomnia or are struggling to get to sleep. your stress levels DO go down and you can feel better about the life you are living.
Make sure this snack is light. For starters. As your body temperature lowers. This will help you signal your body that it's time to think about resting. • Don't drink a lot of fluids before sleep. • Try having a light snack before bedtime. it can distract from your ability to fall asleep. According to the Journal of Applied Sports Science. your lack of muscular coordination places you at a much higher risk for injury. especially tea or coffee. Just as you'd never head to the gym after drinking a few beers at your local tavern. though. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Try having some white noise in the room like a fan running. but you'll have to use the bathroom more often as well which will disturb your sleep. Muscle adaptation and growth often occurs at night. your body is doing exactly what you have been asking it to do during your workouts . During the suspended state of animation you are in. Lack of sleep can have an intoxicating effect on your body. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. You're better off waiting until the next day when your body has been given proper rest.096. . What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Keep your bedroom dark and cool. If you work up a sweat before trying to sleep. you should never work out after not sleeping the night before. Not only will the caffeine keep you awake.build muscle.reality is it is actually a quite important principle. Some people disagree with this theory. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. Working out in this state has its obvious downside. but if you go to bed on an empty stomach. you start to feel sleepy. which is above the legal driving limit in most states. • Get at least eight hours of quality sleep per night. Body temperature has a huge effect on our ability to fall asleep.
As you know. your home life. stress causes a wide range of health concerns for your body. but it is something to make part of your overall guide to living a long. Financial fitness isn't something that we'll stress for too long here. healthy lifestyle. • Don't do stimulating things before bed such as watching television or working on a project. • Don't eat before bed. at least two hours beforehand. Just as sleep will give you more energy. During a workout. Just think of the role that money plays in your everyday life. Your body can recover and repair any damage you did during the day while you are at rest.While your body is sleeping. Money is one of the largest causes of stress in people every single day. You worry about money and end up facing financial hardships that move into your work life. growth hormones are also released. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. A majority of growth hormones are also released when the body is in the sleep state. your body's synthesis of protein increases. your marriage. but the majority of this happens while the body is at rest. If you are having problems with sleeping. This is what makes you grow. and even your physical health. it is also vital in helping your body recover and ultimately grow like you want it to. . but it really can be. there are many ways that you can overcome them. Growth hormones are very important in increasing muscle mass. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits.
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.
contest schedules and results.com This is another super website where you can find tips and tricks about how to maximize your workout. and ways to prepare yourself for competition. sample workout plans. as well as pictures of people who have made amazing transformations through a body building program. Ask around when you are in the gym. You will get the most information by joining their website. The Internet is another invaluable resource for body building information. and it will open you up to all sorts of insights into this great sport. You will find a whole new world opening up around you! . Here are a few you should really check out: • www. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. You will find more information than you could have ever hoped for on this website including tips on nutrition.Nothing can really compare to personal advice and guidance.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. • www. where to find supplements.getbig.bodybuilder. but it's free. These are only a few resources you can check out as you begin your body building quest. In researching this book. • www. Look around you and find what works for you.abcbodybuilding. this author depended on several of these websites for information.com This site is nothing less than amazing. or network with others in social settings.
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