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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.
but when you look at this as your body. Fitness is an essential part of life. it is a matter of staying healthy as long as possible.) Fitness is about SURVIVAL.Imagine walking alone at night and really feeling safe because you are physically strong.That's what gives me the POWER to SUCCEED. For most. Do you worry about brushing your teeth today? No. Really. everything but so long as I am still fit and strong and healthy . . because it's a habit. Sorry if I sound overly patronising. If it isn't taken care of. you likely hated it. you cut several years off the life of the car. Fitness is a term that is used to help define the ability to stay in the best physical shape. Let's make fitness fun. then. this will be something different. But. "What am I staying in shape for?" To each person. You'll learn many things that you'll be able to implement immediately to start experiencing success. for example. all of my friends. When you were three you were probably taught to brush your teeth. once you learned how to do it. When each part of the machine is cared for. Fitness is not something that you have to struggle with. the entire machine works the best that it can. When the machine is neglected either in part or in the whole. You learned to put your clothes on. it will last many years longer. it became something that you didn't think twice about. Others may need a certain level of fitness for their employment. it can be that simple to be healthy. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Your body is designed to work as a machine. That's costly to you. then. for example you don't change the oil in it. If a car. When you were learning how to do them. That's what we want you to think of when you think of fitness. then the machine won't run well and eventually won't run at all. weeks. Well I can go on about the benefits of fitness and will do so later in this book. Imagine having a greatly increased sex drive. is well maintained for many years. but remember that fitness is something that you can get into the habit of doing which makes it easy. You could take all of my money. You may ask. you are shaving away days. and even years off of your life when you don't take care of your machine (your body. Others may be recovering from an illness or injury.
You'll dread it. . IT WONT BE EASY AT FIRST. Nevertheless. chances are good that area of your body is bothering you because it's an unhealthy area. this is painless. but it may hurt your ego a bit to do it. Our first goal is to determine where you stand right now. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. It's just something that you do. if you have the will power to save your life by sacrificing for just a few weeks. The same applies to experienced athletes that must alter or increase the training in a specific area .such as a weight lifter adding cardio to beat belly fat. You'll find excuses about not doing it. Granted. You'll claim that getting fit is just too hard. In fact. What do you see? If you are unhappy about any part of your body or training.Overcome the initial procrastination. you'll see that fitness can be easily mastered by you. You will be sore and tired. the first weeks of learning to be fit and staying healthy will be the hardest. You just can't give up what you love. For me it's a bit of belly fat. That's not true. Don't worry. it's an important first step.
You need to begin by understanding that change needs to happen. You need this number to be there. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. the more prone to health risks you are.this is part of the goal setting process. For adults. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need to use them to understand exactly where you stand right now. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Ask your doctor where your blood pressure is. this is generally 120 to 139/80 to 89. Experinced athletes should also do a realistic self review . Its important to do this to more firmy establish and prioritise your fitness goals. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is.Here are some questions for you beginners to ask to determine where you stand right now. There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web. but it needs to be in a certain range to be healthy.
Those that have a large midsection are the most prone to heart problems. your ideal weight is the weight that you should be. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. Your kidneys. there's much more for you to consider. In effect. .• Ideal Weight: In comparison to your height and body structure. But. ideally. Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. causing difficulty for each organ there. The fat that is here will push into your body. your lungs and even your heart are suppressed. the fat here is likely to be what kills you.What To Start With To get started with fitness. This is an important piece of information because of how vital it is to your health. Beginners . if you are overweight. These three things are critical elements for you to take into consideration when considering where you stand right now. Your waist is important because it is the indication on your body of your potential health risk.
your heart rate as well as any other important factors he may be interested in you improving. to improve on. Write them down and post them in several locations in your home. 2.1. 5. Set your goals. Meet with your doctor to talk about your overall health. Ask him for measurements of your blood pressure. . 3. and to work on first. Determine that you are healthy enough physically to begin improving through diet and exercise. This will be your indication of your weight loss and health improvement. Stand up straight. You need this to see just how unhealthy you are currently. Do this at home on a well programmed scale. Do it the same time and same way every time you weigh yourself. Calculate your BMI. Determine what's important for you to maintain. not at your doctor's office. Pull up your shirt. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. It's going to come down and that will be quite rewarding! 4. Get your weight. Measure your waist. suck in your gut and measure at your belly button all the way around using a tape measure.
what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . you can begin to improve your health. inflamation syndrome. I was very ill and thin. or giving up some addiction or bad habits. People with some experience under the belt will need to examine their flexibility. that will mean improving other qualities of your life. Although many people start looking into fitness because they want to lose weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. If you don't think that you need to lose weight. By understanding where you stand on these factors above. high cholesterol as well as other concerns even though they aren't technically overweight.Now that you have this done. Throughout this book. What You Will Learn So. For many that will mean losing weight. Cardio Vascular fitness level. strength etc. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For others it will be less dramatic. I'll point you in the direction of improving your overall health. For others. For me the impression made in the initial months was very strong because I made much progress in this time. that's not to say that you don't have health problems beyond that level. But. Many people are still at risk for high blood pressure. I got into it because I was a drug addict. There's much to learn and improve on for most of us. you need to take into consideration the fact that overall health is in fact important to improve. With fitness everyday is a new beginning so you can always review your progress and set new goals. fitness is not just about weight loss. Therefore. that's great! You are one step closer to being healthy.
I say hogwash and current medical research says the same. we'll tackle what the healthy standard is. 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. especially of course if you are too fat. But giving up serious vices is not easy and you are well advised to get professional medical advice. Its simply not true. help you to understand where you are and then help you to get to the goals that you have. General Health: First things first. GET ENOUGH SLEEP !!! Sleep . Because each plays a role in your overall health. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. I know your situation.some say they only need 4-6 hrs. the goal is to improve your stress level. but 7-9 hrs is optimal. Namely alcohol. though. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. With your mind fitness. Emotional stability is critical to overall health. ways. That means insuring that your overall life is healthy in regards to the life that you lead. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. isn't enough if you aren't eating the right foods even if you are losing weight. Losing weight. we'll teach you how to improve your life through easy. it doesn't do much good if you don't eat the right foods. They used to tell us alot of bull that 6 hrs is sufficient.Each of these aspects is very important. I normally need 9 if I'm training and eating heavily. Throughout each of these aspects. we mean making sure you are emotionally and mentally fit. With lifestyle fitness. Since your body is likely to be your largest factor impacting your life. each aspect is just as important as the next. . we will start there. and even fun. Many of you will be fighting with some bad habits. Those with eating disorders can also benefit from physical conditioning. When i was in the army they were very keen on sleep deprivation. Remember. for example. The longest i went without sleep in the army was 5 days and 4 nights . Most of us need 7-9 hrs sleep everyday. While your body must be maintained as much as possible for health. Sure you can function on less or more. 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. smoking or drug use.
even those things that you don't think about doing like your heart beating and your lungs breathing. Change your diet . In fact if you are looking at changing your body composition I dare you to do before and after shots. Your lungs supply your heart with the necessary oxygen. Your brain keeps everything working. I cover diet in another section because its very important. Stress and recuperation are also critically important and are covered in another section of their own. Your heart pumps oxygen rich blood to each cell in your body. This is so you can see the improvements in coming weeks and months. delivering fuel to it so that it can perform its duty. . get 7-9 hrs sleep every night. the time has come to improve the way that machine is working. Not only will you feel great but you will have medical proof. give up the vices like drink and smoking. Your body is a well designed machine.So.if its unhealthy. actually. Each part of your body functions well because of the support that other parts play. This means physically. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. I recommend you go to a good doctor and just get a general check up.
You cant do that without the information in your head and I cant teach you everything in just one book.Go to the library and read as much as you can on health and physiology. Your job is to give your body what it needs to continue to perform correctly. Where Are You at? As we've mentioned. Yet. your neck. chances are good that your heart has been affected by it. your arms or anything else. your body can't maintain a healthy muscle mass. While your diet is something for the a later section. the body had to do what it needed to so that you could stay alive. the same day at the same time each week. Keep a log of this information so that you can see your progression. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. Your body is used to providing your muscles with the fuel that they need to work hard. your blood pressure and your body mass index are good indications of your overall health. You may not physically be able to exercise . What's Healthy? As we mentioned early. this could be a potential problem that needs to be considered. Talking to your doctor is a great place to start when it comes to determining your overall health. Your weight. too. we need to address your body's ability to do what it needs to through being physically capable. too. you should address these specific concerns. It would store food in fat so that when there wasn't enough food available. you need to take into consideration the vast number of measurements that we've already taken. If you are overweight. That means taking the measurements that we've listed. it goes further than this. not to sit idle. If you have problems with your legs. That way. You should understand how well your body is working. Well back in the time of the cave man. You shouldn't skip this step. these fat reserves could be used. you can improve your overall health and then improve upon your situation by knowing how to. to know what level of fitness your body is in. Your muscles are necessary for functioning but they have been built to be used. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. it's important for you to know where you stand health wise. What some people don't realize is why their body has developed as it has. If you don't work hard. You should weekly weigh yourself.
But. he was credited with the invention of the first exercise equipment marketed to the masses. In the late 19th century. This competition was the basis for many . Again. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. As he became more popular. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. but remember your body is built to be used. How Can You Improve ? Improving your body means improving your body's ability to move and function. coupled with the other fitness elements later throughout this book. It's a hard realization. look at your body in other manners to determine what you can improve on. that's a great sign. its going to improve. the man known as the "father of bodybuilding". Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. He became so successful. not to sit in a chair at a desk all day. it's not the permanent solution. If you aren't having any physical limitations. Using your muscles and strengthening them are vital to improving health and fitness. Gyms are big business. chances are good that you aren't getting enough exercise and fitness into your life anyway. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Its not easy thing to do at first.to a certain level. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. the sport of body building has been around for quite some time. Our overall plan to improving your body's fitness level is through exercise. Exercise is something that some people hate and others love. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. and body building supplements are at an all-time level of performance. he created several businesses around his fame and was among the first people to market body building products bearing his name. pains or weight problems. Understanding where you are is difficult for many at first. one step at a time. personal trainers are making a tidy living helping people stay fit. Now. In actuality. even if you aren't overweight. but it will get easier.
Training techniques were improved. and the sport has evolved into a real competitive arena. 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. Of course. This book will guide you through some of the basics to get you started. there can be a lot to learn. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.others to follow including the Mr. but you'll need some information first. Olympia competition that remains the most popular body building contest to date. . you heard of him right ? Through the years. Women have started to take an interest in honing their bodies. body building has just grown in popularity becoming almost an obsession for many people. and more aggressive in their behavior. nothing will compare to actually getting to the gym and lifting those weights. When World War II broke out. nutrition was focused on more than ever. and body building equipment evolved into an effective means for working muscles in ways never thought of before. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. stronger. In 1970. men around the world were inspired to become bigger in their physique.
supplimentation and recuperation should all fit in with your optimal body routine. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. The nervous sytem is quite remarkable. and other activities and still have enough energy left over to handle any emergencies which may arise. Components of Fitness Physical fitness is the ability to function effectively in physical work. hormones and waste products in the blood such as lactic acid. Especially with the training and recuperation. There is aerobic training which is best for cardio respiratory improvement and fat loss. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. If done in the right way the two are complimentary.can you do the splits ? Probably not. The three things of most interest to us in biochemistry are nutrients. After a while you will develop a natural sense for this. . Nothing else. Your body works with a natural cyclic rythym. diet. Anerobics can aid the cardio system and reduce fat. The components of physical fitness are as follows: Cardio respiratory endurance . Diet also has a significant influence over biochemistry. training. By training. The nervous system prevents this from happening (thank heavens).Exercise Physiology Lets cover some basics about physical training. Deeply tied in with all of this are your biocemistry and your nervous system. By balancing your training and recuperation you can optimize your biochemistry. 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. Aerobics can improve muscle function and growth. consider this . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. If you can do it with one. Well guess what. Your workout routines. then there is anerobic which is great for muscle and bone growth and strength. But you can raise one leg out to the side at 90 degree's i bet (everybody can). But its a nerve reflex that prevents you.
a person must exercise often. normal range of motion. Appropriate training can improve these factors within the limits of each athletes potential. Time.the ability to move the joints (for example. .Muscular strength . and Type. One should strive to exercise each of the first four fitness components at least three times a week. Excessive body fat detracts from the other fitness components. reduces performance. Muscular endurance . elbow. Body composition . Intensity. Progression. Factors such as speed. muscle power.and following a good diet. "FITT" Regularity. from the Olympic-caliber athlete to the weekend jogger. Infrequent exercise can do more harm than good. Flexibility . The principles of exercise apply to everyone at all levels of physical training. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. and negatively affects one's health.the amount of body fat an athlete has in comparison to his total body mass. and eye-foot coordination are classified as components of "motor" fitness. sleeping. detracts from appearance. progressive training. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. agility. Regularity is also important in resting. knee) or any group of joints through an entire. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. 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. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. eye-hand coordination.the greatest amount of force a muscle or muscle group can exert in a single effort.
Training must be geared toward specific goals. . a program should include activities that address all the fitness components. Specificity. time. Overload. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. for example. at least three exercise sessions for cardio fitness. muscle endurance. Providing a variety of activities reduces boredom and increasesmotivation and progress. Another way to allow recovery is to alternate the muscle groups exercised every other day. strength. especially when training for strength and/or muscle endurance. Thus. with only one session each of cardiorespiratory. muscle strength. Time. To be effective.Intensity. Although swimming is great exercise. however. Ideally. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Recovery. Three physical activity periods a week. to obtain maximum gains in muscular strength. You will find that you can experiment and find the optimal routine for your metabolism. For optimal results. For example. These factors are Frequency. Personally I have a cardio workout at the warmup stage. and Type. athlets become better runners if their training emphasizes running. The acronym FITT makes it easier to remember them. athletes should have at least three strength-training sessions per week. Variety.since overemphasizing any one of them may hurt the others. and flexibility should be performed each week to improve fitness levels. 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. then I do my weight training and perform stretches between my weight exercises. goals and motivation. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.you must strive to conduct 5 days of physical training per week.Balance. it does not improve a 2-mile-run time as much as a running program does. and flexibility training will not improve any of these three components.
Unfortunately. The more energy expended per unit of time. all components of fitness can be developed using a three-day-per-week schedule. 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. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. and those that exceed 90 percent HRR can be dangerous. Stretching exercises are done in every training session to enhance flexibility. Monday. 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). Such programs. and Friday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Wednesday. Wednesday. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. However. The following training program serves as an example. the greater the intensity of the exercise. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week.and Friday are devoted to cardio fitness. By training continuously in this manner. For example.With some planning. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. In the first week. However. INTENSITY Intensity is related to how hard one exercises. Depending on the time available for each session and the way training sessions are conducted. and cardio fitness is trained on Tuesday and Thursday. a five-day-per-week program is much better than three per week. and Friday. it is the factor many units ignore. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. you may also choose to run on Tuesday and Thursday. when coupled with good nutrition. During the second week. will help keep you super fit. . Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. if you have a hard run on Monday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.
the group run will be too intense for some and not intense enough for others. if he is in excellent shape. if he is in relatively good shape.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). a 20. Thus. With this information.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. if he is in reasonably good shape. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. If a athlete knows his general level of cardio vascular fitness. a person who is in poor shape should exercise at 70 percent of his MHR. at 80 percent MHR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. and. graphic$$$$$$ Percent MHR Method With this method. the THR is figured using the estimated maximal heart rate. . For example. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. By determining one's maximum heart rate. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. For example. at 60 percent HRR. and. if he is in excellent physical condition. one can be sure that the intensity is enough to improve his cardio fitness level. resting heart rate. he can determine which percentage of HRR is a good starting point for him. A person using this method may exercise at an intensity which is not high enough to cause a training effect. an appropriate THR or intensity can be prescribed. one must compensate for its built-in weakness. graphic$$$$$$ When using the MHR method. One's ability to monitor the heart rate is the key to success in cr training. at 90 percent MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. To compensate for this. he could start at 85 percent of his HRR. if he is in poor shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. at 70 percent HRR. As a result. and relative conditioning level.
and the heart rate will have leveled off. This will let him determine if his training intensity is high enough to improve his cr fitness level.) During aerobic exercise. To determine the RHR. (See Figure 2-1 C. or maintain. muscles. At this time. . the athlete should get a count of 27 beats (161/6= 26. an adequate level of fitness. In summary. (See Figure 2-1A. then multiply this by six to get his heart rate for one minute. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.7. the value is rounded off to the nearest whole number. and lungs an adequate training stimulus. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. When the calculations produce a fraction of a heart beat.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. a THR of 160. the body will usually have reached a "Steady State" after five minutes of exercise. During the 10. Before anyone begins aerobic training. Exercising at any lower percentage of HRR does not give the heart. In this case. and immediately after exercising. When 91.70) before it is multiplied by the HRR.) Yet another way is to place the hand over the heart and count the number ofheart beats. the product obtained by multiplying 0. 160. as in the example.70 and 131 is 91.second period. the percentage (70 percent in this example) is converted to the decimal form (0.7 results. particularly if they cannot find more than 20 minutes for cr exercise. he should know his THR (the heart rate at which he needs to exercise to get a training effect). As shown.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. or to see if one is within the THR during and right after exercise. he must exercise harder to increase his pulse to the THR. He should count his pulse for 10 seconds. If his pulse rate is below the THR.83 or 27) if he is exercising at the right intensity. The result is then added to the resting heart rate (RHR) to get the THR. Thus.7 BPM is rounded off to give a THR of 161 BPM.7 is added to the RHR of 69. For example. (See Figure 2-lB. These arteries are located to the left and right of the Adam's apple. the athlete should monitor his heart rate. use the THR of 161 BPM figured above. place the tip of the third finger lightly over one of the carotid arteries in the neck.
. TYPE First we will discuss aerobic training. He should check his exercise and post exercise pulse rate at least once each workout.If his pulse is abovethe THR. To find out if you have any limitations. TIME Time. an athlete can easily find his own THR just by knowing his age and general fitness level. talk to your doctor. a 40-year-old athlete with a low fitness level should. It is inversely related to intensity. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. The more intense the activity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. If not. he should do it five minutes into the workout. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Using this figure. or duration." This method relies on how difficult the exercise seems to be. Another way to gauge exercise intensity is "perceived exertion. gives an error of six BPM. Walking is a great place to start. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. your body will work to improve its function by improving how much work your heart can do. He should count as accurately as possible. • Start with basic aerobics and work up as your tolerance increases. the longer the required duration. To improve cr fitness. then start with a basic program. multiplied by six. A athlete who maintains his THR throughout a 20. In this type of training. during aerobic 70 percent HRR. since one missed beat during the 10-second count. Here are some tips for you to get in aerobic training. For example. the athlete must train for at least 20 to 30 minutes at his THR. If he takes only one pulse check. refers to how long one exercises. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. the shorter the time needed to produce or maintain a training effect. the less intense the activity.
The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. You should try to increase this to 30 minutes three times per week. elliptical machines. as soon as your body allows for it. .Bicycling (stationary). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. -Handball (singles).Rowing.Road marching.Stair climbing. .Skiing (cross-country). -Basketball (full court). .) -Racquetball (singles).Exercising to music. . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . . They must also be of sufficient duration and intensity (60 to 90 percent HRR). . • Move on to more aerobic style exercises. running. Swimming.Swimming. SECONDARY (Done with partners or opponents of equal or greater ability. bike riding. and other physical activities are perfect for aerobics. though.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. .Jogging. . .Running. -Tennis (singles). . playing your favorite sport.Walking (vigorous). Your goal is to start with 10 minutes of continuous aerobics three times a week.Bicycling (road/street). .Rope skipping.
but can also be a major cause of injuries. Every activity has its drawbacks and you must weigh the advantages and disadvantages. he should do two things: 1) gradually buildup to running that frequently. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. However. I prefer the rowing machine as It can avoid injuries associated with running. the faster the arm action. The faster the run.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. 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. Besides learning running techniques. The arms swing naturally from front to rear in straight lines. ankles. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Proper warm-up and cool-down. and the feet strike on the heel and push off at the big toe. and legs. A well-conditioned athlete can run five to six times a week. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. and. to do this safely. help prevent injuries. knees. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. The elbows are bent so the forearms are relaxed and held loosely at waist level. The most common injuries result from running and occur to the feet. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. INTERVAL TRAINING Interval training also works the cardiorespiratory system. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. (cross-body arm movements waste energy. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. athletes need information on ways to prevent running injuries.
In this way.relatively short time and increase his running speed. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. . Determine (or estimate) the actual 1-mile-race pace. Recovery periods.mile run time. This type of intermittent training can also be used with activities such as cycling. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. the pace for an interval training workout is calculated as follows: Step 1. If a athlete's actual 1-mile-race time is not known. rowing. The athlete's 2-mile-run time is 16:00 minutes. He does this repeatedly with periods of recovery placed between periods of fast running. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 56 seconds (1:56) for each 440-yard run. the energy systems used are allowed to recover.) Thus. twice the length of the work-interval periods.1 to 4 seconds = 1:59 to 1:56. will be 3 minutes. These recovery periods. 56 seconds to 1 minute. hiking. Using the work-interval time for each 440-yard lap from Step 3. (8:00 minutes/4 = 2:00 minutes per 440 yards. Using the time from Step 1. it can be estimated from his last APFT by taking one half of his 2-milerun time. 2. 52 seconds long (1:56 + 1:56 = 3:52).) Step 3. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Using a 2-mile-run time of 1600 minutes as an example. Step 2. swimming. 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. In interval training. bicycling. 59 seconds during interval training based on the athlete's 16:00. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. (2:00 minutes . therefore. 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. each 440-yard lap should be run in 1 munute. and his estimated pace for 1 mile is one half of this or 8:00 minutes.
As a result. As with any other new training method. he may do it twice a week at the most. he should do it once a week. During the recovery interval. At first. monitoring THR and using it as a training guide is not necessary. After a athlete has reached a good cardio vascular fitness level using the THR method. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels.This can be done on a 440-yard track(about 400 meters) as follows: 1. with at least one recovery day in between. athletes should start intervaI workouts with a warmup and end them with a cool-down. FARTLEK TRAINING In Fartlek training. As the athlete becomes more conditioned. Because of the intense nature of interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any workout. his recovery is quicker. He may also do recovery workouts of easy jogging on off days. interval training should be introduced into his training program gradually and progressively. Because the heart rate is not the major concern during interval training. 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. It shows common 1 -mile times and the corresponding 440-yard times. If he responds well. there are two seconds of recovery. Follow each 440-yard run done in 1 minute. refer to Table 2-1. the athlete varies the intensity (speed) of the running during the . the heart rate usually falls to around 120 to 140 beats per minute. the workto. another type of cardio vascular training sometimes called speed play. Each 440-yard jog should take twice as much time as the work interval (that is. he should be ready for interval training. 3:52). Thus. 2. 56 secons by an easy jog of 440 yards for recovery. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster.rest ratio is 1:2. For each second of work.
and they can accommodate large numbers of athletes. It should then be gradually increased to four miles. he runs hard for a few minutes until he feels the need to slow down. When ready. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. over hills. Alternate Forms of Aerobic Exercise Some athletes cannot run. Those who add non-running activities to their training may not improve running ability as a consequence. For these reasons. the athlete varies the intensity (speed) of the running throughout the workout. It can be used as both a physical conditioning activity and a competitive event. Cross-country runs have several advantages: they provide variety in physical fitness training. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. At first. neither the running nor recovery interval is timed. Each group starts its run at the same time. athletes should start slowly and progress gradually. bicycling.workout. In such cases. Their drawback is that they require special equipment and facilities that are not always available. the distance should be one mile or less. many runners prefer Fartlek training to interval training. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Swimming. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The speed and distance can be increased gradually as the athletes' conditioning improves. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. It consists of running a certain distance on a course laid out across fields. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. and the running is not done on a track. they may use other activities as supplements or alternatives. he starts with very slow jogging. In Fartlek training. The unit is divided into ability groups using 2-mile-run times. As with all exercise. . or on any other irregular terrain. Instead of running at a constant speed. However. through woods. At this time he recovers by jogging at an easy pace. The object is to cover the distance in the shortest time. depending on the terrain and fitness level.
walking. tread water. in swimming. 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. It is used to supplement running and develop upper body endurance and limited strength. Together these activities combine walking and running with moderate resistance work for the upper body. cycling. which minimizes lower body stress in overweight athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. This is because. Non-swimmers can run in waist-to chest-deep water. running. a athlete should set his THR about 10 bpm lower than while running. For injured athletes. and do pool-side kicking for an excellent aerobic workout. adjust the intensity. compare it with his THR and. one's THR should be lower than while doing the other forms of aerobic exercise. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. For example. in order to effectively train the cardio vascular system during swimming. Thus.) in swimming alone. Partial support of body weight by the water. Body position that enhances the blood's return to the heart. he should stop to check his pulse. rope jumping. Compared with all the other modes of aerobic exercise presented in this manual (e.SWIMMING Swimming is a good alternative to running.. Some advantages of swimming include the following: Involvement of all the major musclegroups. cross-country skiing. if needed. CYCLING . After five minutes. etc. By modifying their THRs in this manner while swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate.g. They can also do calisthenics in the water. athletes will help to ensure that they are working at the proper intensity.
For interval training. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. He can increase the intensity by adding hills or stairs. a athlete recovery at low speed and/or low should set his THR at resistance. it will not produce any significant cardio vascular conditioning. WALKING Walking is another way to develop cardiorespiratory fitness. requires no equipment. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. and causes few injuries.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. athletes can bicycle outdoors or on a stationary cycling machine indoors. unless walking is done for a long time at the correct intensity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work.Cycling is an excellent exercise for developing cardio fitness. adding hill Cycling should be work. he should walk 45 to 60 minutes at a faster pace. Dis. After about three months. Athletes can alter the cycling intensity by changing gears. . However. and increasing velocity. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). The heart rate should be monitored to determine the intensity. It is enjoyable. As the walker's fitness increases. A simple way to increase walking speed is to carry the arms the same way as in running. the athlete can vary the speed and resistance and use periods of active For swimming. 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.
with skis. Although some regions lack snow. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Some of movement of the arms the highest levels of aerobic fitness and legs. Cross-country skiing is easy to learn. open fields. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Rope jumping. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. However. Some runners use it as a substitute for running during bad weather. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and the time spent jumping should be increased as the fitness level improves. when doubled and stood on. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and the intensity may be varied as in running. and the frequency and duration of rest periods. and racquetball) involve bursts of intense activity for short periods. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. golf courses. boots. one form or another of crosscountry skiing can be done almost anywhere .on country roads. the pace. The work load is determined by the difficulty of terrain. may be done almost anywhere. however. is easily learned. developing ever measured have been found in muscular and cr cross-country skiers. and in parks and forests. A beginner should select a jump rope that. and is not affected by weather. It requires little equipment. squash. endurance. and poles often obtainable from the outdoor recreation services. The action is similar to that used in brisk walking. They should attain and maintain their THR to ensure a training effect. reaches to the armpits. these . Equipment is reasonably priced.
challenging activity that combines exercise and rhythmic movements. or many other calisthenics. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. it helps improve performance in racket sports. 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.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. There is no prerequisite skill. Warm-up and cooldown stretches should be included in the aerobic workout. In addition to cardiorespiratory fitness. the workout addresses every component of fitness. Although muscular endurance and strength are separate fitness components. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Progressively working against resistance will produce gains in both of these components. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. they may be an adequate substitute for lowlevel aerobic training. and duration. . bodybuilding athletes need a high level of muscular endurance and strength. they are closely related. If strengthening exercises are included. hops. One can move to various tempos while jogging or doing jumping jacks. It is a motivating. If played vigorously each day. jumps. Workouts can be done in a small space by diverse groups of varying fitness levels. intensity. Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. but the reverse is not necessarily true.
while not precisely controlling the speed of movement. This requires the use of isokinetic machines. Muscular Contractions Isometric. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. They are described here. Common examples are push-ups.Strength Training Along with aerobic training. They are able to be used easier. Strength training is essential because it allows you to improve the way that your body works. With strength training. Isometric contraction produces contraction but no movement. sit-ups. isotonic. with less likelihood of being strained or hurt through your daily exercises. you will be able to move flabby muscles and fat into lean muscles. But. You don't have to have bulging muscles. There are other resistance-training machines which. allowing you to lose weight faster. movements or even in accidents. strength training is a very essential aspect of making sure that happens. . at 180 degrees per second.If you need to lose some weight. for example. and the lifting of weights. Isokinetic contraction causes the angle at the joint to change at a constant rate. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Force is produced with no change in the angle of the joint. you don't have to be a body builder here. To achieve a constant speed of movement. you do want to develop lean muscles that are strong and therefore healthy. Muscle burns through fat faster. too. Muscles that are strong are less likely to become injured. as when pushing against a wall. affect it by varying the resistance throughout the range of motion. you also need to consider adding strength training to your workout. Now. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.
the overload must be applied thoughout the full range of motion. it is important to know the following strength-training terms: Full range of motion. For example. Each type of contraction has advantages and disadvantages. The nature of the eccentric contraction. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. may produce greater strength gains. This greater overload. In the concentric phase (shortening) the muscle contracts. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. on the upward phase of the biceps curl. while in the eccentric phase (elongation) the muscle returns to its normal length. whether by isometric. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. and each will result in strength gains if done properly. As a result. so there is more muscle soreness following eccentric work. Isotonic and isokinetic contractions have two specific phases . however. To understand the principle of overload. it adapts by becoming stronger. or isokinetic contractions. This is an eccentric (negative) contraction. makes the muscle and connective tissue more susceptible to damage. During the lowering phase of the curl the biceps are lengthening. Exercise a joint and its associated muscles through its complete . isotonic.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. This is a concentric (positive) contraction. the muscle may be able to handle more of an overload eccentrically. Actually. in return. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. To obtain optimal gains. the biceps are shortening.
it adapts by becoming stronger. A 10-RM is the maximum weight one can lift correctly 10 times. or isokinetic contractions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). one repetition has been completed. Set This is a series of repetitions done without rest. Similarly. 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.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. . The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Muscle Failure This is the inability of a person to do another correct repetition in a set. isotonic. Repetition When an exercise has progressed through one complete range of motion and back to the beginning.
For a muscle to increase in strength. multiply 200 pounds by 70 percent [200 X 0. if a athlete's 1 -RM is 200 pounds. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the muscle must be overloaded. an effective range is a 3-7 RM. recovery. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. after doing from 8 to 12 repetitions. to achieve enough overload. (For example. For example. The weight should also not be too heavy. These principles are overload. the seven principles of exercise must be applied to all muscular endurance and strength training. and variety. he momentarily cannot correctly do another repetition. Although the greatest improvements seem to come from resistances of about 6-RM. In other words. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. This weight is the 3-7 RM for that exercise. OVERLOAD The overload principle is the basis for all exercise training programs. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. For example. to develop both muscle endurance and strength. regularity. The weight should be heavy enough so that. the weight selected should be heavier and the RM will also be different. balance. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure.Principles of Muscular Training To have a good exercise program. However. progression.70 = 140 pounds] to get 70 percent of the 1 -RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. . This weight is the 8-12 RM for that exercise. the resistance is too great and should be reduced. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. If one cannot do at least three repetitions of an exercise.) A better and easier method is the repetition maximum (RM) method. specificity.
the greater will be the improvement in muscle endurance and the smaller the gains in strength. the athlete must always strive to overload his muscles. The key to overloading a muscle is to make that muscle exercise harder than it normally does.) . it adapts by becoming stronger and/or by improving its endurance. However. when an athlete trains with a 25-RM weight. there will be no further gains. his RM should be determined from an analysis of the critical tasks of his sport.Athletes who are just beginning a resistance-training program should not start with heavy weights. .Increasing the number of repetitions per set. . but the gain in strength will not be as great.Reducing the rest time between sets. An overload may be achieved by any of the following methods: . For example. If the workload is not progressively increased to keep pace with newly won strength. . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. (Good form is more important than the speed of movement. Whichever RM range is selected. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. most athletes will benefit most from a resistance training program with an 8-12 RM. When a athlete can correctly do the upper limit of repetitions for . the greater the number of repetitions per set. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.Increasing the number of sets.Increasing the resistance. With continued training. gains in muscular endurance will be greater than when using a 15-RM weight. To develop muscular endurance.Increasing the speed of movement in the concentric phase. To optimize a athlete's performance. PROGRESSION When an overload is applied to a muscle. .Using any combination of the above. This is his 12+ repetition maximum (12+ RM).
He should continue with that weight until he can do 12 repetitions correctly. the athlete must do resistance movements that are as similar as possible to those of doing the task. The athlete slowly does work-related movements he wants to improve and. He continues to work with that weight until he can complete all eight repetitions in each set. To improve his muscular endurance and strength. The principle of regularity also applies to the exercises for individual muscle groups. A athlete can work out three times a week. In a multi-set routine. He then should increase the weight by about 5 percent but no more than 10 percent. These groups can be identified by doing a simple assessment. strength training for the identified muscle(s) will be beneficial. Exercise must be done regularly to produce a training effect. Sporadic exercise may do more harm than good. but three workouts per week are best for optimal gains. he ensures maximum carryover value to his chosen sports. then increases the resistance by no more than 10 percent. at the same time. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. if his plan is to do 12 repetitions in the bench press. REGULARITY Exercise must be done regularly to produce a training effect. this upper limit should be 12 repetitions. he feels the muscles on each side of the joints where motion occurs. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. but when different muscle groups are exercised at each workout. For example.12 RM). For most athletes. in a given task. the principle of regularity is violated and gains in strength are minimal. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets.the set without reaching muscle failure. If the athlete's performance of a task is not adequate or if he wishes to improve. if his goal is to do three sets of eight repetitions of an exercise. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. RECOVERY . In this way. it is usually time to increase the resistance.
There are also secondary muscle groups. in part. The chest. Thursday. MUSCLE GROUPS There are three main muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. but they should allow at least one days recovery and between workout days. . Wednesday. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the legs. For beginners. the arms. Strength training can be done every day only if the exercised muscle groups are rotated. so that the same muscle or muscle group is not exercised on consecutive days. and Saturday. on the intensity of the workout. Someone at beginners level should work out all three main muscle groups. I recommend that you remain at this level for at least three months. 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. then you simply repeat the sequence once again. Consecutive days of hard resistance training for the same muscle group can be detrimental. The recovery time between different exercises and sets depends. You can move on to a four day routine. the primary muscle groups should always be trained first in the workout. Beyond this basic level of training. Normally. the upper back and the thighs. For example. For example.There should be at least a 48-hour recovery period between workouts for the same muscle group. Sample workout routines are provided for someone at this level of training. you begin training different sections of your body in each workout. Recovery is also important within a workout. at this level. you're also training secondary muscle groups at the same time. the legs can be trained with weights on Monday. When exercising in this fasion. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. the recovery time between sets should be 30 to 180 seconds. The muscles must be allowed sufficient recovery time to adapt. and Friday and the upper body muscles on Tuesday. you may train your legs. There should be at least a 48-hour recovery period between workouts for the same muscle groups. when doing bench press. It's important to note that when training the primary muscle groups. and it's okay to work out all three muscle groups in each workout. Following this you would have a day off.the neck and the midsection. you will be training your shoulders and arms to some extent as well as the chest. So for example.
do not hesitate to take a rest and spend some time recuperating. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. When you are ready for a day off. BALANCE When developing a strength training program. Sequence the program to exercise the larger muscle groups first. Examples of these workouts are given later. When planning a training session. in turn. reduce the risk of injury. for example then the following day. followed by the muscles of the upper back and chest. movement. or pushing. For example. The latissimus dorsi muscles will not be overloaded and. If you go for a run on one day. This technique helps ensure good strength balance between opposing muscle groups which may. Most muscles are organized into opposing pairs. It's always important to judge by the feeling in your muscles and your general energy level. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. you can train your upper body. Activating one muscle results in a pulling motion. as a result. Split routines can also be used to integrate cardio training with weight training. they may not benefit very much from the workout. . As a result. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. But training at this level is not recommended for basic or intermediate level athletes. If curls are done first.Beyond the four-day routine are five and six day routines. Personally. For this reason. while activating the opposing muscle results in the opposite. For example. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). repeatedly and don't take enough rest between workout days you'll burn out quite quickly. It is important to do exercises that work all the major muscle groups in both the upper and lower body. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If you do use too much weight. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. There's little point in exercising at all if you only intend to do it for three months. follow an overhead press with a lat pull-down exercise. I have seen this happen many many time's. then the smaller muscIes. 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.
safety. and they may also produce better results. Correct breathing is another safety factor in strength training. Using different equipment. However. changing the exercises. As long as all muscle groups are exercised at the proper intensity. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. A natural tendency in strength training is to see how much weight one can lift.then the arms. There are also other factors to consider. Also. exercise selection. namely. for variety or due to necessity (for example. The athlete should never hold his breath. who can observe his performance as he exercises. low back. and phases of conditioning. and neck. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. A poorly designed strength. For example. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . both should know how to use the equipment and the proper spotting technique for each exercise. as this can cause dizziness and even loss of consciousness. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Each athlete must understand how to do each lift correctly before he starts his strength training program. Lifting too much weight forces a compromise in form and may lead to injury. when in the field). he can do squats with a barbell instead of leg presses on a weight machine. As a general rule.training program can be very boring. abdominal. or spotter. The weight lifter should always do weight training with a partner. Breathing should be constant during exercise. improvement will occur. The athlete should periodically substitute different exercises for a given muscle group(s). he can switch to partner-resisted exercises or another form of resistance training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. and altering the volume and intensity are good ways to add variety. To ensure safety and the best results.
shoulders. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. however. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. an exercise like concentration curls for the biceps muscles of the upper arm. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups.the floor. EXERCISE SELECTION When beginning a resistance-training program. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Also. This is because the exercises have been selected purely for for their strength properties. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. especially beginners. They should include those for the muscles of the leg. although an effective exercise. and not for . Power lifting is probably safer than an Olympic lifting. The exercise should provide movement at more than one joint. increasing strength is only secondary to someone that is serious about body building. the pull-down exercise produces motion at both the shoulder and elbow joints. but are good for developing strength. low back. Usually eight wellchosen exercises will serve as a good starting point. and inhale during the negative (eccentric) phase as the weight returns toward the floor. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. and so forth. The concentration curl. For example. These exercises will be detailed in a following section. On the other hand. For example. For most people. This will help him train a greater number of muscles in a given time. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. only involves the elbow joint. most of the exercises in the program should be "multi-joint" exercises. only works the arm flexor muscles.
Power lifting exercises will also be explained in detail in their own section. Also less rest is taken between sets during the workout. he should use progressively heavier weights. P. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. This is very important. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. During the second week. Circuit training is done with lighter weights.any traditional reason. H. . A training is one particular form of circuit training. If he can do only seven repetitions of an exercise. if he can do more than 12. conditioning. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. and ligaments. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. the weight must be reduced. the weight should be increased. During this phase. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Several different circuit training routines will be given in this book. By the end of the second week (4 to 6 workouts). and maintenance. and with higher repetitions usually between 12 and 20 reps. because the beginner must concentrate at first on learning the proper form for each exercise. he should increase the weight until he can again do only 8 to 12 repetitions. joints. When he can do more than 12 repetitions of any exercise. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure.
. is required to reach and maintain peak fitness levels. and so on. Three sets per exercise is the maximum most athletes will ever need to do.This usually involves an increase in weight of about five percent. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. third. More frequent training. After an appropriate period of rest. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The emphasis in this phase is no longer on progression but on retention. 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. however. recovery period. The maintenance phase should be continued throughout his career and. The use of timed sets. a second. The exercise period. unlike exercises performed in cadence or for a specific number of repetitions. set of that exercise is done in an equal or lesser time period. As long as he continues to progress and get stronger. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. 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. Maintenance Phase Once the athlete reaches a high level of fitness. It does not hold back the more capable performer by restricting the number of repetitions he may do. If he stops making progress with one set of 8 to 12 repetitions per exercise. Instead. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. the maintenance phase is used to maintain that level. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. As with aerobic training. one can maintain them by training the major muscle groups properly one or two times a week. This process continues indefinitely. ideally. throughout his life. As time goes on and he progresses. Although training three times a week for muscle endurance and strength gives the best results. he does not need to do more than one set per exercise.
and vice versa. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. or give priority to. First. by decreasing any rest period between timed sets. This having been said. abdominal curls. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. those muscle groups worked by the sit-up or pushup event. perform a workout to strengthen all of the body's major muscles. This is done by lengthening the time period of any or all timed sets. wide-hand. When . For this reason. close-hand. the difficulty of the activity can be increased. This is because the muscles worked by those two exercises will already be pre-exhausted. or by any combination of these. a muscle endurance or strength training workout should not be designed to work exclusively. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. This ensures continued gains and minimizes boredom. and to be assured that all emergencies can be met. and so forth) can be done. Then. Following this sequence ensures that all major muscles are worked. To meet this goal. different types of push-ups (regular. as a general rule. 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. when a athlete performs a workout geared to develop muscle endurance and strength.5 minutes. several of these will be given. Thus. and so forth) and sit-ups (regular. the best procedure to follow when doing a resistance exercise is as follows. by increasing the number of timed sets performed. 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. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Below. abdominal twists. As the athletes' levels of fitness improve. feet-elevated. To add variety and increase the overall effectiveness of the activity. a training regimen which exercises all be developed and followed. do timed sets to improve push-up and sit-up performance. At the same time. Thus. In this way.Timed sets can be applied to improving athlete's sit-up and push-up performance. here is a very time-efficient way of conducting push-up/sit-up improvement.
graphic 3-6@@@@@@ . where they are located. With this approach. because of the nature of the situp. During a timed set of push-ups. If this happens. It has some duplication with respect to the lat pulldown. Major Muscle Groups In designing a workout it is important to know the major muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. The beginning weight-training program will work most of the important. for the beginner. This program also includes exercises to strengthen the neck muscles. this program may overwork some muscle groups. several timed sets of push-ups can be done followed by several sets of situps.performing this type of workout. The exercises should be done in the order presented. In the same way. When using timed sets for push-up and sit-up improvement. and make adjustments accordingly. pay attention to how the athletes are responding. However.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. For example. This applies when doing each timed set. balanced workout. athletes must set goals for themselves. for the more advanced lifter. athletes can before doing the other. and their primary action. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. It is a good program for beginners and for those whose time is limited. Thus. an athlete may reach temporary muscle failure at any time before the set is over. as in any endeavor. the times listed in the chart above may prove to be too long or too short for some athletes. Finally. rest intervals must be placed between timed sets. and biceps curl. For example. major muscle groups. or vice versa. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. To ensure a good.
and safety. Otherwise you can have a training partner to help with spotting. then the smaller ones. Perform all exercises through their full range of motion. You'll enjoy it and you'll see improvement in the tone of your body quickly. 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. Always breathe when lifting. • Work with a low amount of weight first. lunge. Again. the intensity of the workout. Exercise the large muscle groups first. Always use strict form. This small investment of time and money will allow you to improve your overall muscle mass faster.Here are some tips for exercising through strength training. you should add in ten minutes per day three times per week at least. Begin from a fully extended. With strength training. Accelerate the weight through the concentric phase of contraction. lurch. • Change up the exercises that you do so that the process is easy and fun. Exhale during the concentric (positive] phase of contraction. and return the weight to the starting position in a controlled manner during the eccentric phase. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and inhale during the eccentric (negative) phase. or arch the body. Do not twist. 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. or with the correct equipment training alone is OK too. This can cause serious injury. . you'll want to increase this number over time to at least 30 minutes per day three times per week. • Consider working with a physical trainer. relaxed position (prestretched). and end the concentric phase in a fully contracted position. This helps to increase motivation. and more effectively.
sandbags. Concentrating on weak areas is all right. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. athletes should warm up. As with all training. Progress slowly. Pull-ups. situps. but not more than 96 hours. there are limits to the type of training that can be done. the development of strength does not require expensive equipment. They can improve an untrained athlete's level of strength. cool down. Never increase the resistance used by more than 10 percent at a time. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. However. Ensure that every training program is balanced. or partners. Sandbags may seem unusual but have some advantages. The availability of facilities may vary. Train the whole body. For example. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. the result is largely the same. dips. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. pushups. Alternate pulling and pushing exercises. Sandbag exercises are very effective in strength-training circuits.Allow at least 48 hours of recovery between workouts. All that is required is for the athlete. Although many towns have excellent strength-training facilities. . Whether the training uses expensive machines. Exercise Programs When developing strength programs for people. safety is a critical factor. and single-leg squats are examples of exercises which use a person's body weight. The weight of the bags can be varied depending on the amount of fill. but the rest of the body must also be trained. to let the body recover and help prevent over training and injury. three times a week. and follow the principles of exercise previously outlined. it is unreasonable to expect that all folks can use them on a regular basis. follow triceps extensions with biceps curls. not just specific areas. to progressively overload his muscles.
Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Weight training uses a variety of specialized equipment designed to target specific muscle . and rest. They must communicate with each other to ensure that neither too much nor too little resistance is applied. It uses the force of gravity to oppose the force generated by muscles through contraction. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. The speed of movement for PREs should always be slowand controlled. the more effective they should become in providing the proper resistance for each exercise. This section will focus on weight training for body builders. As a general rule. and foods are consumed with the intention to build the body's metabolism and increase mass. Following are descriptions and illustrations of several PREs. weight training. 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 second half of each repetition as the exerciser returns to the starting position). Workouts are designed to focus on certain muscle categories. Weight training develops both strength as well as the size of skeletal muscles. increased caloric intake. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The longer the partners work together. It is achieved through muscle conditioning. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. the negative part of each exercise should take at least as long to complete as the positive part. More than one exercise per muscle group may be used.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises.
you risk muscle injury which could hinder your progress. I find I can concentrate better working out by myself. It involves a manipulation of the numbers of reps. exercise types. and weight depends upon the desires of the body builder. endurance. You need to build up your strength and over-working your muscles can cause more harm than good. Personally I have never used a personal trainer or even a training partner. sets. Most gyms offer the services of a personal trainer that comes with the membership fee. The specific combination of reps. When your muscles are resisting a weight. Strength training focuses on increasing muscular strength and size. These trainers can suggest specific workouts for you to begin with. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Equipment used in weight training include barbells. pulleys. Some of your muscles might be naturally stronger than others. The basic principles of weight training are pretty much the same as those of strength training. If you want to undertake it yourself. Some people refer to weight training as strength training. the overall tone of that muscle will grow over time. you should not just "jump right in". size. If you don't use good form in weight training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. and weight moved to cause desired increases in strength. Building up slowly allows muscles to develop appropriate strengths relative to each other. they are both similar to each other. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. or shape. tempo. Different weights will give different types of resistance. Another form of weight training is resistance training. EXERCISES . 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. Weight training is one type of strength training using weights as the primary force to build muscle mass. exercises. we'll define some common exercises for clarification. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. If you are a beginner at weight training. dumbbells. While they are not exactly the same.groups and movements. First.
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
Press bar overhead to arm's length. Lock your legs and hips and keep your elbows in slightly under the bar. 2 dumbbells. Stand with your legs about shoulder width apart and lift the barbell to your chest. Employees at the gym can help you with proper use of the machines. front dumbell raise Standing Military Press For this exercise. If you are going to join a gym. military raise. Keep your upper arms close to your head. Return to the starting position. let's look at a couple of sample workouts. shoulders military press. This can also be done with straight bar. This exercise can also be performed with dumbbells or seated on a weight bench. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. dumbell press. side dumbell raise.Hold a barbell with hands a little closer together than shoulder width. they will have many specialty machines that will work specific parts of your body. Press the bar to arm's length over your head. Lie on an incline bench and position your head at the top. . seated or standing or with 2 dumbbells and your palms facing in. you will use a barbell. Now that you know what exercises to do. front barbell raise. The exercises listed above can be done either in a gym or in your home. Lower the bell to your upper chest or your chin depending on which is more comfortable for you.
keeping it close to your body. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Keep your body and wrists straight. Let the bar hang straight down in front of you. Pull the bar straight up towards your chin.
Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward.
Hold a dumbbell in each hand with your palms turned toward your body. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. so that both arms are in motion at the same time.Stand with a dumbbell in each hand. palms facing backward. Don't lean forward while doing this either or you risk injury to your back. but not quite locked. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. controlled motion. . Your feet should be about shoulder width apart. Then slowly lower them back down to your side again. lower the weight while simultaneously lifting the weight in your right hand. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Make sure you are lifting the dumbbells up rather than swinging them up. With a smooth.
Hold two dumbbells with your arms hanging at your sides. Concentrate on pulling your elbow back as far as it can go. . look straight ahead instead of at the floor so you can keep your back straight. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. Switch arms after one set. The dumbbell should end up roughly parallel with your torso. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Before starting. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Droop your shoulders down as far as possible. Your left arm should be locked at the elbow so it will support the weight of your upper body. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Reach down and pick up a dumbbell with your right hand.
You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. until your upper body is parallel to the floor. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done holding a barbell. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your head up and your back completely straight. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. not your neck. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. You can put your heels on a 1 inch block to further work the quads. Stiff Leg Barbell Place a barbell on your shoulders. or adapted for use without the machine. Return slowly to the upper position. press the weight up back to the starting position. . Firmly grip the bar with your hands almost twice your shoulder width apart. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Keep your back as straight as possible and your chin up. Standing Calf Raises This can be done with a specific machine found in a gym. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can also use a wider stance to work the inner quads even more. Once you reach the bottom position. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Bend at your waist with your legs locked. This can also be done with your knees slightly bent.
Keep your head and neck in line with your torso so that you are looking forward. Place a barbell behind your head at the base of your neck. lower yourself until the knee of your front leg is bent 90 degrees. Complete a full set. If you have difficulty lowering yourself down this far. Lunges Place a barbell on your upper back. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. and straightening your leg. the more difficult the exercise. Keep your opposite foot flat on the floor and point your toes forward. raise yourself by pushing your hips slightly forward and up toward the ceiling. Your shoulders should be directly over your front foot. your knee should be directly over your toe. 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. Reach one foot back and place your toe on the box. Slowly bend your knees. sit your hips back (like you are going to sit in a chair). Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. and your chest should be directly over the middle of your thigh. lowering your hips so your rear knee just clears the floor. Grasp the barbell with both hands with a wider than shoulder width grip. Pause briefly in this position. bend your knee (of your front leg). Lift your chest up and look straight ahead. your shoulders should be directly over front foot. or alternate legs for each rep. your hips should be sitting back. Mid Section . Now. Keep your back tight and your chest out throughout the entire exercise. At this point. leading with your head and chest. your thigh and lower leg form a right angle.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . then slowly straighten your legs and raise your body back up to a standing position. At this point. Return to the starting position.the higher the box. Keeping your front foot flat on the floor. Position your right leg forward in a long stride. then switch legs and repeat. Stand up straight. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell.
don't cheat yourself by using momentum! Workout Routines Bulk Up . place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. Focus on slow. 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. If you are resting your feet on a bench. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement .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. or resting on a bench with your knees bent at a 90 degree angle. and your lower back should remain on the floor.
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. If the word "damage" makes you flinch. It's a good thing for a bodybuilder to incur limited muscle damage. . This can be simple stretching as you get your body ready to work. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. on the other hand. You should also have an appropriate cool down period after you are done working out. it's important to start out slow and not push yourself beyond your limits.Upper Body For the following exercises. This plan is just a suggestion. begin with two sets of 10-12 reps each. get sore but bounce back quicker since the muscular damage isn't as severe. Again. Day 1 . With any workout. A warm-up session prior to working out can not only help get your body ready for exercise. don't worry. This is what bodybuilding is all about – a continuous cycle of one-step-back. but your mind will get prepared as well. You can adapt it as needed to suit your workout goals. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. You can progressively increase the amount of weight you lift as you get stronger. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. Beginners. As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. The reason is simple: as you get more experienced. This can also be simple stretching exercises and deep breathing. you can work out more frequently than more advanced body builders. you need to start out with some warm up exercises. two-steps-forward. repeated over and over on a weekly basis.
Lower Body and Abs Again.Rest Day 4 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .12 reps each • Chin ups (get assistance if necessary) . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Upper Body Increase your sets to 3 doing 10 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .
. Day 1 . • 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 .Back. consider starting out with a two or three day plan.• 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 . it can still be effective.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. but if you need to start out slowly. Keep in mind that you won't get results as quickly with a fewer day workout.Rest If a four day workout plan is too much for you. Here is a sample three day workout. Chest. and Abs Do three sets of 12-15 reps each.
Triceps. you should eat some protein and carbohydrates. 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. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Many people opt for a protein shake and a bowl of rice. By doing this. but you can choose whatever foods you want to get what you need.Biceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. When you consume protein and carbohydrates prior to a workout. This is to make sure that you have enough energy to make it through your entire workout. During training. your body can take advantage of that extra blood flow and work the muscles more efficiently.Legs and Shoulders Do three sets of 12-15 reps each. .• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
Remember. This is to get the blood flowing through the muscles. On the second set. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. muscular endurance. flexibility. Usually that's around a minute or two. coordination. It describes calisthenic exercises for developing strength. add a little weight and do the exercise again. endurance. and flexibility. 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.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. Circuit training is a term associated with specific training routines. This could be a little time on a treadmill or walking. The goal is to add weight until it's difficult to complete 8-12 reps. 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. and speed. not lift weights. athletes' . you want to build your body. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuits can also be designed to concentrate on sports skills. It's also a good idea to do your first set with very little weight. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuits can promote fitness in a broad range of physical and motor fitness areas. Be sure and rest between sets to allow your body to adjust and recover. strength. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. be sure to take note of how long it took you to get to that point. These include cardio endurance. 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. try more weight.
Because athletes may do incomplete or fewer repetitions than called for to reduce this time. there is no set time for staying at each station. Almost any area can be used. Progress is measured by the time needed to complete a circuit. number of athletes. Aside from this. number of times the circuit is completed. number of stations.common tasks. or any combination of these. and no signal is given to move from one station to the next. Fixed Circuit In a fixed circuit. circuits can be organized to exercise all the fitness components in a short period of time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Each has distinct advantages. and any number of athletes can exercise for various lengths of time. . VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. it can provide both fun and a challenge to any athletes' physical and mental abilities. the quality and number of the repetitions done should be monitored. At the same time. the free circuit requires little supervision. doing a fixed number of repetitions at each station. . .Increase the number of times athletes go through the circuit.Keep the time for completion the same. The time is monitored with a stopwatch. and sequence of stations. These are discussed below. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . but increase the number of repetitions. Free Circuit In a free circuit. In addition. These include the time. number of stations. athletes work at their own pace. a specific length of time is set for each station.Increase the time per station along with the number of repetitions. and athletes rotate through the stations on command.
Number of Times a Circuit is Completed To achieve the desired training effect. circuits to develop both strength and cr fitness may have as many as 20 stations. developing lower-body strength) needs as few as six to eight stations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Having enough equipment reduces bottlenecks. and taking 15 seconds to move between stations. a circuit may have ten stations. exercise periods may be increased to 30 seconds or longer for all three rotations. Number of athletes If there are 10 stations and 40 athletes to be trained. For example. Another option is to have four rotations of the circuit. . Further. The exercise time at each station may be reduced to 20 seconds the second and third time through. athletes may run through the circuit three times. in this instance a rope jumping station must have at least four jump ropes. athletes may have to repeat the same circuit several times. After the warm-up. the time at each station should always be the same to avoid confusion and help maintain control. respectively. Each station must then be equipped to handle four athletes. As athletes become better conditioned. slowdowns. It is vital in a free circuit that no athlete stand around waiting for equipment.Time One of the first things to consider is how long it should take to complete the circuit. and poor results. On the other hand. exercising for 30 seconds at each station. The whole workout takes less than 45 minutes including warm-up and cool-down. Difficult exercises can be alternated with less difficult ones. For example. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. the athletesm should be divided into 10 groups of four each. Consider also the time it takes to move from one station to the next. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. When a fixed circuit is run. A circuit geared for a limited objective (for example.
The six steps below cover the most important pects of circuit development. Arrange the Stations A circuit usually has 8 to 12 stations. the designer must decide how to arrange them. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. calisthenics. On the other hand. For example. After deciding how many stations to include. conditioning drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. 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. grass drills. He can choose from the exercises. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. in a strength training circuit. For example. Imagination and fun are important elements in developing circuits that hold the interest of athletes. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). increasing muscular strength may be the primary objective. but it may have as many as 20. exercisers may follow . However. and guerrilla drills described in this section. while muscular endurance work may be secondary. 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. he should not limit the circuit to only these activities. in a circuit for strength training. the same muscle group should not be exercised at consecutive stations.
the number of stations. 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. and all other useful information. #########show exercises . In some cases. The choice of exercises depends on the objectives of the circuit. 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. In the gymnasium. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. athletes can alternate hard exercises with easier ones. Select the Training Sites Circuits may be conducted outdoors or indoors. instructions for the stations are written on the signs. Outdoors. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. spreading the stations too far apart may cause problems with control and supervision. By not exercising the same muscle group twice in a row. The sketch should include the activity and length of time at each station. If some exercises are harder than others. he may do this in several ways. If the designer wants to include running or jogging a certain distance between stations. The choice of exercises for circuit training depends on the objectives of the circuit. The necessary equipment is placed at each station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. However. Another approach might be to alternate between upper and lower body exercises. they may run laps or run between spread-out stations if space is available. each muscle has a chance to recover before it is used in another exercise.
however. knee bender. flexibility. sit-up. will derive the greatest benefit from many of these exercises. The keys to avoiding injury while gaining training benefits are using correct form and intensity. and strength. Few exercises are inherently unsafe. For example. a conditioned athlete may use multiple sets of flutter' kicks with good results. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. with the lower back properly supported. . They can help develop coordination. Use good judgment before performing these exercises. shouId not do the advanced exercises highly fit athletes can do. flutter kicks are an excellent way to condition the hip flexor muscles. Cardio Vascular and muscular encurance. SAFETY FACTORS While injury is always possible in any vigorous physical activity. without support. following the directions written below will produce satisfactory results with a minimum risk of injury. squat bender. calisthenics such as the bend and reach. Calisthenics can be used to exercise most of the major muscle groups of the body. because of predisposing conditions or injuries. on the other hand. However. Poorly-coordinated athletes. flexibility. few calisthenic exercises are really unsafe or dangerous. and side-straddle hop can best be used in the warm-up and cooldown periods. Finally. Exercises such as the push-up. for the average athlete. On the other hand. and chin-up/pull-up. some people. However. and strength. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. With a slow cadence. athletes with low fitness levels. for the average athlete who is of sound body. some of the calisthenics listed below may be done in cadence. cardio and muscular endurance. When doing exercises at a moderate cadence. Although calisthenics have some value when included in a cardio circuit or when exercising to music. the possibility of straining the lower back increases. use 80 counts per minute. Nonetheless. use 50 counts per minute unless otherwise directed. may find certain exercises less safe than others. lunger.Calisthenics Calisthenics can be used to help develop coordination. such as trainees. and directions are provided below with respect to the actions and cadence. These calisthenics are noted. Also. parallel bar dip.
Some athletes complain of shoulder problems resulting from rope climbing. Also. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength.resisted exercises followed by a slow run. wheelbarrow. The best technique is to train alternate muscle groups and/or fitness components on different days. not conditioning drills done to cadence. it minimizes injuries caused by overuse. ballistic (that is. This is especially true if someone has had a previous injury to the back.The key to doing calisthenic exercises safely is to use common sense. athletes should progressively train to build up to these exercises. if the Monday-Wednesday. The day after a "hard" training day. Therefore. These exercises are beneficial when the athlete is fit and he does them in a regular. If this type of action is performed. Progression and Recovery Other important principles for avoiding injury are progression and recovery. athletes can benefit from doing partner. if athletes are working the same muscle groups and/or fitness components. Using such exercises for unconditioned athletes increases the risk of injury and accident. However. and follows the seven principles of exercise while. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. should be used. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. To ensure balance and regularity in the program. horizontal ladder. develops all the fitness components. For example.Friday (M-W-F) training objective is cardio vascular fitness. The following are key points for ensuring safety during stretching and calisthenic exercises: . progressive manner. they should work them at a reduced intensity to minimize stress and permit recovery. slow stretching exercises. Such a program has variety. and crab-walk exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Programs that try to do too much too soon invite problems. at the same time. athletes can do running at THR with some light calisthenics and stretching. a certain level of muscular strength is needed to do them safely.
Use static (slow and sustained) stretching for warming up. During your favorite show. . use a stationary bike. . If you can't leave the kids. 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. Your Overall Body Fitness Plan To improve the physical fitness of your body. Start by working in exercise through aerobics and strength training into your day. This is a great way to get in some quality time away from the television. head out for a walk with your spouse for a few minutes. • Do it with a pattern. You get the exercise you need without missing your television program and time will fly by. use only slow. Visit your local recreational center or community center. take them with you. • If you can't leave the television. if done. you need to give it the physical movement that it needs. which will make the process easier and even more enjoyable.. This means feeding it the right regimen of movements.A combination of spinal rotation and bending should generally be avoided. To make it even better. cooling down. However. CALISTHENIC EXERCISES The following are some common calisthenic exercises. . controlled movements with little or no extra weight. consider these easy and fun ways to get in the exercise that you need.Stretch slowly and without pain and unnatural stress to a joint. You can even start doing these things at home. ballistic (bouncy or jerky) stretching movements. ride the bike.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. too.
climbing. in part. Flexibility is a component of physical fitness. However. When you begin to add these into your day. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. disease-free joints. but it should cause some discomfort because the muscles are being stretched beyond their normal length. It involves the ability to move a part of the body through the full range of motion allowed by normal. A simple toe-touch test can be used. you'll probably find every excuse not to do them. It will make all of the difference in how effective it is for you. Your overall body fitness means exercise and movement. Make it your goal to actually put together a workout that you enjoy. For many it's a great stress relief and it can be a lot of fun. martial arts. These areas are commonly susceptible to injury due. Because people differ somewhat anatomically. running. comparing one person's flexibility with another's should not be done. Yet. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Developing and maintaining it are important parts of a fitness program. Stretching should not be painful. Swimming. loading. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Good flexibility can help an athlete accomplish such physical tasks as lifting. People with poor flexibility who try to stretch as far as others may injure themselves. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. you will come to enjoy exercising. No one test can measure total-body flexibility. and physical work with greater efficiency and less risk of injury. tests can be used to assess flexibility in the hamstring and low-back areas. to loss of flexibility. . Flexibility is the range of movement of a joint or series of joints and their associated muscles.• Do sports and other physical activities that you enjoy. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test.
it can be an obstacle to athletic development. and ballistic. Without it. This lets the lengthened muscles adjust to the stretch without causing injury. The reflex opposes changes in muscle length. You may weaken the muscle. requiring a long slow recovery process. the myotatic reflex causes it to tighten and attempt to shorten. To counter the reflex. not days. He should hold each stretch for ten seconds or longer. by limiting range of motion and preventing the body from hurting itself. . stretching must be slow and deliberate. Set your stretching goals over a period of weeks or months. proprioceptive neuromuscular facilitation (PNF). It is a safe and effective method for improving flexibility. for best results. our muscles would be allowed to overextend and tear. If you overstretch you can injure the muscle and end up decreasing your flexibility.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. When a muscle lengthens beyond a certain point. The longer a stretch is held. This is the tension you feel during stretching exercises. The athlete assumes each stretching position slowly until he feels tension or tightness. the easier it is for the muscle to adapt to that length. passive. and it prevents strains and tears. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. These are described here and shown later in this section. but no pain. The athlete should feel slight discomfort. Every muscle is subject to the myotatic reflex. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Static stretching should not be painful. When pain results from stretching. especially during a sudden or extreme change. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Stretching Techniques Using good stretching techniques can improve flexibility.
This produces a safe stretch through a range of motion he could not achieve without help. Other key points include: • Consult your doctor before starting any exercise program. BALLISTIC STRETCHING Ballistic. • Complete a large muscle warm-up such as brisk walking. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Safety Guidelines Stretching is only beneficial if done properly. • Don't bounce or jerk when you stretch. Bouncing causes the muscles to tighten and increases the risk of injury. Stretch gradually. and with proper form to avoid injury.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. Although this method may improve flexibility. such as a towel. bike riding. • Devote several minutes to stretching three to five days a week. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. and as part of a warm up for any athletic activity. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. to help him stretch. for five to ten minutes before stretching to warm up the body. jumping jacks etc. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Gently stretch to a point of tension and hold. it often forces a muscle to stretch too far and may result in an injury. or rubber tubing. Individuals and units should not use ballistic stretching. including one increasing your flexibility. . pole. or dynamic.
Stop if you feel any pain. and increases the temperature of the active muscles. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. • Hold each stretch with a feeling of lengthening the targeted muscles. • You should never feel pain in your joints during stretching exercises. allow some time to see results. . Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury.Slow joggin-in-place or walking for one to two minutes. • If you're a beginner. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • Don't overstretch. assumed slowly and gradually. . Be patient. breathe normally and deeply with a feeling of relaxing the body. Type: Use static stretches. Frequency: Do flexibility exercises daily. A recommended sequence of warmup activities follows. not pain. This causes a gradual increase in the heart rate. • Hold the furthest point of any stretch for a few seconds. then stretch further and hold that new position for 20-30 seconds. as well as passive stretching and/or PNF stretching.• Don't hold your breath. A mild sensation of pulling should be felt in the target area. blood pressure. Do them during the cooldown to help maintain flexibility. Athletes should do these for five to seven minutes before vigorous exercise . circulation. The following FITT factors apply when developing a flexibility program. FITT Factors You should include stretching exercises in all of your workouts. start slow & don't over do it. it took years to get tight. If you do. Remember.
This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.Do not stop suddenly after vigorous exercise.. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Hold each stretch position for 10 to 15 seconds. This helps prepare the neuromuscular pathways. For example. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. arm circles. thereby reducing blood flow to the heart and brain.Slow. and stretching exercises should be a major part of both. as this can be very dangerous. Work each major joint for 5 to 10 seconds.Slow joint rotation exercises (for example. thus helping reduce the risk of injury. as described in another section. . . lift a lighter weight to warm-up before lifting a heavier one.Slowly mimic the activities to be performed. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. static stretching of the muscles to be used during the upcoming activity. The warm-up increases the flow of blood to the muscles and tendons. and do not bounce or bob. for example.Calisthenic exerciese. to increase the intensity level before the activity or conditioning period. . knee/ankle rotations) to gradually increase the joint's range of motion. . After running. Stopping exercise suddenly can cause blood to pool in the muscles. one should walk for one to two minutes. . It also increases the joint's range of motion and positively affects the speed of muscular contraction. The following information explains the importance of cooling down and how to do it correctly.
. . this method is very time-consuming and expensive and usually done only at hospitals and universities. 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. Stretching is one form of exercise that takes very little time relative to the benefits gained. There are also height to weight and circumference ratio's but these are the least accurate. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Such programs include sensible diet and exercise regimens. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. The muscles are warm from activity and can possibly be overstretched to the point of injury. Athletes who are overweight should follow a fat loss program. if possible.. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Be careful not to overstretch. ligments. However. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. You may also work on it at home. Use partner-assisted or PNF techniques.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. This may provide better movement and less friction in the joint.
Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Poor choices like a lunch of soda. People always want to know if a particular food is good or bad for them. This exercise program meets the requirement to be physically active everyday.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Take a look at the weight allowed for your height as shown in Table 1. troublesome. We aren't talking about a diet that you will go on to lose weight and then come off of later. If you don't fall into the well-muscled category. No single food choice is necessarily a bad choice. we aren't talking about a diet to lose weight. You Are What You Eat. Think of your diet as being free. Although that sounds even worse. you may not necessary be over fat. chips. and height. Don't think about a diet that's taxing. which is best accomplished by a combination of eating less and exercising more. And. But. . full of taste and adventure. only a small percentage of their total body mass may be fat. Yet. dieting is something that is simple to do healthily even if you can't live without certain foods. you can do it with lots of favors that you AND your children will enjoy. open. Losing one to two pounds a week is a realistic goal. You can do it even when you are in too much of a rush and don't have time. too. You need a diet that is actually a way of eating. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. with all of the comfort that you want and need. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Too many bad choices over time can accumulate into a poor diet. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. not a temporary thing but a permanent thing. gender. limiting or boring. However. If you exceed the weight listed for your height. here. it's time to starting making some changes to your lifestyle. What you need to accomplish through a diet is to train your body to eat healthily. 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.
improve your physical fitness from the inside to the out.What's Healthy? The foods that you need play a significant role on your health. the food that you consume is the fuel that your machine needs. In the way of your body. • You are more prone to limitations physically as well as mentally. If you consume the wrong foods all of the time. They provide antioxidants to a high level that helps to heal your body. All sorts of problems arise from not eating a healthy diet of food. fats. • Whole grains are also an important product of a healthy diet. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. healthy food is just as important. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. In our machine look at the way that food works. They don't cause you to gain weight like others. whole grains give you so much more health. But. • Your blood pressure rises. • Your body does not heal as quickly from injury. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. and sugars that can cause you health issues. your body will not be able to perform as well as if you gave it the highest quality foods. • Without nutrition. . it won't perform the right way. If you don't give it quality food. • Fruits are sweet so they can solve the sweet tooth. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. and they are very low in calories meaning you can eat more. your body can become ill faster and with greater intensity. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Unlike "white" foods. 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. your heart rate increases to unhealthy levels.
Consuming enough water means that you'll system is hydrated. you're eating less and that you aren't getting as many calories from other liquids. Spend one or two days recording the foods that you eat in an average day on a piece of paper. If you are dieting and need to lose weight. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. 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. take note of how a normal day or week goes for you.• Water intake is also important. He or she may recommend a diet that is different for your specific health issues. • Meats are important parts of the diet. you need to reduce this amount to at 1500 to 1600 calories per day. you need to take into consideration the location that you are right now. too. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. causing you to keep in all that you can. Your doctor may have additional or different recommendations for your health. What do you eat for breakfast. In addition. If you don't do anything else. if you need to lose weight. Those that do not get enough fluids end up having a body that retains water rather than having less. Dieting To Lose Weight Finally. Where Are You Now? When it comes to improving your diet fitness. The average person should consume about 1800 to 2000 calories per day. The good news is that you don't often need a lot of work to make them happen. improving these five areas is all you need to do. 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. too. The body goes into dehydration mode. You need protein but you shouldn't want to get it from fatty meats. All foods and drinks should be noted! . 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.
3. they aren't all bad! First. 4. If you love your mashed potatoes loaded with gravy. Next. sugars and calories in general. you need to address this emotional problem. Don't worry. For example. sour cream and butter just because you love the taste. you may have an emotional attachment to the foods. If you need apple pie to feel safe. there are several key things for you to address. determine if there is a better way for you to get the foods that you like. How often did you eat without actually being hungry but being instead bored. If you just love the taste. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay.2. Figure out how many calories you are consuming in an average day. find out why it is that you can't give them up. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. though. For most people this is as simple as tracking what they eat over the period of a few days to a week. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . that's a different story. 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. Look at your list of foods and see how many of them are high in transaturated fats. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. are you connected with that big slice of apple pie because it was your favorite growing up. anxious. you can find ways to get much of the same taste without a lot of the calories. Being honest with yourself is important. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods.
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. your diet fitness can threaten your life through disease and even early death. limiting diet that's going to make your taste buds go permanently bland is up next. high cholesterol foods that you currently are eating. For example. Yet. . here is comes. If you can not commit to making changes here. 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. The awful. if you give it a try you may find that you like these foods better than you do the high fat. How Can You Improve? Okay. We've already talked about what foods you need to eat for a healthy diet. Indeed you may want that slice of apple pie. That's exactly what you need to strive for here. If you don't know you should talk to your doctor about this. If you are a diabetic. Don't fret about the foods you love. 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. now you need to consider how you will make changes that you can actually live with. Here are several key areas to make changes and exactly how you should make them. There are certain times in life that foods become prime suspects to leading to health risks. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. One limit to this is when the food itself is detrimental to your health condition. You should know what types of foods you can not eat. instead of eating it every few days make it the reward that you get for a week of good eating. and therefore you can improve your health overall. Food isn't worth the risk of your life. remember moderation is the key factor in real diet fitness health.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. use it in a different way. This section of our book is long for a reason. But.
Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. richer and brighter the color is. in moderation can improve your health. try other flavor additions to your dishes. the more antioxidants are in it. eat lean cuts of meat. 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.Heart Health Improving your heart's health is essential. there are various foods that can help you to improve your hearts health. Antioxidants can help to transform your health. For this. 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. Or take a supplement of fish oil. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. they help to remove toxins from your body which means a reduction in risks of cancer. Consume more fish. For example. In addition. Yes. And. Instead of using a lot of salt. A good way to know if they are in the foods that you are eating is to look at the color of the food. Reducing the amount of sodium that you take in is also a key factor in improving health. you are in a hurry and who has time to chop up vegetables? Well. Garlic is a great antioxidant for your heart too. there are reasons why an investment in a bit more time here can literally save your life. They can help to unclog your heart's arteries from cholesterol. 1. The darker. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. replacing the vegetable oil in your diet with olive oil. You should try to consume at least 2 to 3 servings of fish per week. .
The produce section is your friend filled with riches. we'll make it simpler for you. Start looking for leaner cuts of meat. No boxed dinners. Add one new recipe to your diet each week. The trick you should follow. To help you to not feel hungry. Reduce the amount of fat. cholesterol. eggs and other fresh products usually line the walls of the building. 3. is to visit your grocery store and walk around the outside aisles only as much as possible. Try to look for ways to improve your current recipes through replacing butters. 4. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Replace white rice and pasta with whole grain. salts. Reduce portion sizes. or products that are placed in foods to keep them fresh and looking good. This single movement alone will improve your health considerably. Learn to read labels so that they tell you what's in the foods you eat. No food in one sitting should be a larger quantity than the size of your palm. but replace at least part of it with ground turkey or pork. . Meats. Look at labels. eat a bit slower. Some of these preservatives can clog up your heart. then. 2. 6. no frozen entrees. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. meats that are high in saturated fat are clogging your heart. You won't notice the taste difference. Visit the website of the American Heart Association to get heart healthy recipes. It adds weight to your body and it causes all types of health risks later in life. milks. and sugars in the foods that you eat.Many foods that are pre-made contain high amounts of preservatives. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Eat more fruits and vegetables. unhealthy foods with foods that are better for you. Remember. Look at your grains. chicken and pork over beef. butter or creams. 5. Eat more fish. can lead to increased health risks for cancer and they put the pounds on. Avoid the aisles and you'll improve your health overall. Replace white bread with whole grain bread. Remove soda from your diet. Don't reach for beef. One good switch is with ground meats.
If you need to lose weight. Many people don't pay enough attention to the types of food they eat. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Dropping just a small amount of weight means that you need to eat less and do more physically. Food is a requirement to living and a healthy diet is an essential part of living a long life. But food is very important in a body building program. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. To have enough energy to perform your workout. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Glucose also provides energy for your brain and making blood in your body. While you may love food. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Food supplies us with calories. If you're not eating enough carbohydrates. you will get into the habit and will eventually love the differences you have made. your body will start breaking down muscle tissue for glucose. Remember. then you need to consider a calorie reduction. 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. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. while making changes at first is a challenge. they both look and feel full. but that requires the breakdown of body protein from muscle. the foods you eat can make a huge difference in the effectiveness of your program. Glucose can be made from protein. Carbs Carbohydrates are the body's main source of glucose. When your muscles are filled with glycogen. you'll need a lot of different nutrients. Glycogen is the principal form of energy that is stored in muscles. Calories are tiny bits of energy that your body uses to perform work. . convenience or habit. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Don't make sacrifices here for speed.
This divide and conquer approach stimulates a steady release of insulin to create an anabolic. and aiding in muscle glycogen formation and growth. Eat about 25% of your daily carbs at this meal. and brown rice. Focus on unprocessed complex carbs like sweet potatoes. That number will be the amount of grams that should be consumed daily. Blood sugar and muscle glycogen levels are low from your overnight fast.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Honey. If you have not been working out. The resulting insulin spike is a double edged sword. Along with carbs. Eat some simple carbs after your workout and eat more of them. and besides your postworkout meal. it can prevent muscle catabolism while promoting anabolism. or muscle building. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Divide your carb meals into six servings throughout the day. For example. however. For men. A high carb intake at your post training meal will have less chance of being stored as fat. If you eat too many carbs in one sitting. Beans and oatmeal are two excellent sources of fiber. Your body must replenish these levels before stimulating the fat storing machinery in the body. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. state. the amount of carbs that should be taken in by multiplying their body weight by three. oatmeal. potatoes. After training. Women multiply their body weight by two to get their carb gram intake. whole grain breads.typical simple carbs . the intake of simple carbs can stimulate fat storage. you must consume enough fiber in your diet. sugar and refined foods such as white bread and white rice . it is also the best time to load up on carbs.are digested quickly and easily. Breakfast is definitely the most important meal of the day. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. 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.
burned. repairing. Protein intake exceeds output. your body will break down muscle tissue to get it. Eat 50% fewer carbs (300g) for two days. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. If you are needing to lose some fat along with building your muscles. and protein is retained in tissue as new muscle is added. if you consume more than you lose. Obviously. then the standard 600g for the next two days. You usually see this in people who are starving. state. so your body won't need as much. On the other hand. then 50% more (900g) for the next two days. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Glucose molecules make up carbohydrates just like amino acids make up proteins.As your day wears on. this is something that you want. you will want to rotate your carb intake. or have a fever. your carb intake should decrease. Your body is degrading muscle and other body proteins. If you lose more nitrogen than you consume. injured. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Amino acids are the building blocks of protein. This puts your body in what is called a catabolic state. If you eat carbs late in the day. The total carb intake is the same. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). For example. or muscle building. your body will store them as fat and increase weight gain instead of muscle mass. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). try varying the volume of intake. Watch out. nitrogen balance is an important concept to keep in mind when talking about proteins. Your energy requirements will also decrease at this time. For body builders. Protein Another important nutrient every body builder needs is plenty of protein. . That is made possible because proteins are the basis for body structures. This is not good because the opposite is now happening. and replacing tissues. Protein is involved in growing. if your protein output exceeds intake you would have a negative nitrogen balance. you will be in an anabolic. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle.
but if you want to get ripped with your body building program. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. To compensate. protein can do what it is supposed to do . The key to fat intake is to stay away from bad fats and only eat the good fat. While there are proteins in other foods. In body building contexts. your body won't grow when it is in a catabolic state. and eggs. Ultimately. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. therefore. That way. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.build muscle. If you are dieting while body building. your protein intake should increase to 1 1/2 times your bodyweight. you'll need the amino acids in protein to work in your body. Because of the chemical composition of saturated fat. . catabolic means muscle loss. you'll still need some fats in your diet. milk 2 T. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. would need to eat 200 grams of protein every day to put the body in an anabolic state. cooked broccoli 1 c. Fats are the main source of energy in the body. you'll need to eat more protein to counteract this effect. A 200 pound body builder. 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. When calculating the amount of protein you are eating. cooked 5 oz. Fats Yes. you need to focus on the complete sources rather than those that are incomplete. your body cannot break it down very well. Saturated fat is bad. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c.An anabolic state is when your body has a positive nitrogen balance. These are the fats that contribute to heart disease and high cholesterol. Be aware of the amount of protein you are eating and make them work for you instead of against you. concentrate on the complete sources of protein like meat. Many diets have you cutting back on fat and carbohydrate intake. steak. fish. even when you are building the perfect body. Fat combines with glucose for energy in order to spare the breakdown of protein. The general rule is to consume daily the same amount of grams in protein as your body weight.
they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. fatigue. and improve brain function. seafood. help prevent cancer growth. Elevated levels of LDL can clog arteries and cause heart disease. Unsaturated fats are easier for your body to break down. Because they reduce inflammation in the body. So basically. You should truly strive to eliminate all trans fats from your diet. and even Type 2 diabetes. saturated fats are hard and solid. well.Saturated fats are commonly found in animal products such as meat. and diabetes. These fats are most often found in fish and can have some significant health advantages. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. This type of fat is often used in commercially processed food because they are preserved longer. 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. These fats are found naturally in foods like nuts and avocados. Trans fats should also be avoided. They are also more readily stored as body fat. so they should be limited. as well as egg yolks. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. fat. heart disease. They play an important role in protecting the body's vital organs. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Unsaturated fats are in liquid form as in oils. Fats keep the body insulated. Fats are actually an important part of any diet. joint pain. . They can reduce inflammation. Omega 3 Fatty Acids can actually help combat conditions such as depression. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. maintain healthy hair and skin as well as providing a sense of fullness after meals. whole milk dairy products like milk and cheese. Trans fats cause an over activity in the immune system and are linked to stroke. At room temperature.
you will want to pay close attention to the foods you are feeding your body. Not only will having a hangover lower your workout intensity. it slows down your metabolism hindering your body's ability to process foods. . so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Alcohol contains nothing but empty calories. it becomes much harder to build muscle. • Use olive oil in salad dressings and when cooking • When baking. it dehydrates your muscle cells. but drinking actually lowers protein synthesis by twenty percent. For one. you will not be as intense in your lifting and weight training. But when you are a body builder. relaxation and growth including calcium. It has no nutritional value but it does contain high caloric content.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. As many know. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. phosphorus. you must be careful not to overdo on the fats. hydrated and even over hydrated muscles allows for a much higher anabolic environment. Not only that. iron and potassium. In fact. 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. Many people like a drink or two or even three to help them unwind and relax. alcohol can have a detrimental effect on your progress. About a 1/2 cup is a good amount. so when those levels are down. Having higher levels of testosterone can help with your workouts by making you more aggressive. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. There are several reasons why it does this. Because your cells aren't holding as much water. instead of topping with chocolate or candies. magnesium. Alcohol consumption also hurts muscle growth. That includes alcohol as well. 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.
When this happens. water can actually reduce feelings of hunger. Water is especially important when following a "high protein" diet. The liver metabolizes stored fat for energy. drinking water can actually help you shed excess water weight. For body builders. In other words. coffee. but for body builders. Soda. Many vitamins are water soluble. you won't be doing yourself any good. it burns less fat.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. Supplements like creatine work in part because it pulls water in muscle cells. Water is good for you anyway. Use artificial sweeteners instead. then you need even more water to help your kidneys do their work. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. urea (a toxic substance). you'll need much more. so you're not getting the hydration you need. begins hoarding it. Plus. then you need a basic mega-vitamin. and you should. A good diet is essential to an effective body building program. Without enough water. You can workout with the intensity of a professional. Water is part of every single metabolic process that the body undertakes. This water is stored in extra cellular spaces. creating an anabolic environment needed for muscle growth. In addition. When water is in short supply. your skin starts looking soft and puffy. some of the load is transferred to the liver. you need plenty of water. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. • No regular soda! Diet is better for you anyway and doesn't contain sugar . If you're eating big to gain weight. and tea don't count either. Water flushes out toxins and other metabolic waste products from the body. For this to work properly. the kidneys can't function properly. If you're going to be using supplements in your body building program. if you're training hard. as it helps remove excess nitrogen. but if your diet stinks. Contrary to popular belief. If the liver is doing some of the kidneys' work. water can help them work. and ketones. it can be especially important. and water unlocks the power of those vitamins. the body. thinking there's a shortage. The caffeine can increase fluid loss. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy.
• 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
Top on whole wheat pasta or brown rice if desired. spread with mustard/garlic mixture. Bake at 350 degrees for 30-35 minutes. stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan. and cheese mixture in a bowl. thawed and dried 1 egg lightly beaten 8 oz. Ground Turkey Breast Sauce 1 lb. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. or until the fish easily flakes with a fork. minced or pressed 2 tbsp. garlic & oregano Arrange fish filets in a single layer in skillet. slice in half and flattened Combine the onion. Sprinkle with paprika and capers. Serve plain or over brown rice. Optional: Garnish with lemon slices. low-calorie Dijon mustard 1 clove garlic. In a separate bowl. Fish filets One 14 oz. . Serve. Put a dollop of the mixture into each chicken breast. low fat ricotta cheese Salt & pepper to taste 4 boneless. or put toothpicks through them.15 minutes. Broil on top rack for 5 minutes. Uncover and cook an additional 15 minutes. Put the all spice. Add browned chicken. drained capers Paprika to taste Rinse fish and pat dry. 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. egg. salt and pepper in. frozen spinach. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Serve. Pour the spaghetti sauce in. Cover and cook over medium heat for 10-20 minutes. Pan Broiled Fish 1 lb. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. skinless chicken breasts. Tie the chicken breasts together with butchers twine. spinach. Serve over your favorite type of noodle. Cover with tomatoes and liquid. Add the chopped onion and mushrooms. cover and cook on low for 45 minutes. Turn fish over. Drizzle with lemon juice. Can diced tomatoes w/ basil.
Eat plain or on a bed of pasta. Add tuna and sprinkle with seasoning. or over some brown rice. and chicken. low fat mayonnaise 1 tbsp. This is also good cold. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. mustard. Mix well and spread over bread. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add barbeque sauce and stir together until well-coated.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Fiery Chicken Deluxe . Chicken. plain. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Chop egg whites and add to medium bowl. and tuna. or just use more egg whites. Cook tuna to desired doneness. combine all ingredients and stir until well-mixed. Microwave for approximately 1 minute when ready to serve. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. black pepper. Cook to desired texture. combine rice. You can eat this on some whole-wheat bread. Add cheese if you like and let it melt after turning the burner off. Top with lettuce or spinach leaves and second slice of bread. Add mayo. Add tuna with an amount of Worcestershire Sauce that you like. beans. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. barbeque sauce In large bowl or Tupperware.
Pre-heat. Put chicken slices in the container. Once the roll is ready.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. salt with chicken in a container and really roll the chicken breast around in the mix. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Add parsley and lemon juice. 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. add the salt and pepper. rinsed and patted dry. Add garlic and sauté 1 minute.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. Give the asparagus a quick wash. Heat wine in a medium skillet over medium heat. Place one asparagus stick on the top and start rolling it. Fresh bay scallops. Cut chicken into two to four thin slices. the juicier it will be) This works best with a Foreman-style grill.10 hours (the longer. Place one slice of turkey bacon on each slice of chicken breast. Cover and cook 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Snap off tough ends of asparagus and remove scales with vegetable peeler. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. and put the green beans in for 2 . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. minced 1 tsp. then let it sit in the refrigerator for 3 . or bake them for 25 minutes at 375 degrees. 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. Let it marinate for 25 minutes. mustard and honey. depending on how thick you would like your roll to be. Makes 2-3 servings Garlic Roasted Vegetables . Dried parsley Juice of 1/2 lemon 1 lb. You can grill rolls than for seven minutes on the electric grill at 375 degrees. cayenne pepper.
peeled and halved 2 medium onions. peeled and quartered 6 shallots. Salt and pepper to taste. Repeat until mixture is used up. 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. broken into cloves and peeled 1 tbsp. Makes two servings Fish in Foil 1/2 lb. and place in mixing bowl. Workout Energy Salad . sunflower seeds 2 tbsp. peeled and cut into 6-8 wedges 1 large garlic bulb. Bake for 15 minutes. sealing with a pleat. Fold foil edges together. drizzle with oil and stir to coat. Serve immediately. chopped 4 small zucchini. dried fruit bits 1/8 cup celery. or wrap roll-ups in plastic wrap for later use. fresh 4 tbsp.6 carrots. Great with meat. Place a piece of fish on each square of foil. drizzle with olive oil and stir to coat. square pieces of foil. On the Grill: Turn barbeque to medium. celery. Chicken Salad Roll-ups 1 lb. herbs. or 3 tbsp. julienne 1 carrot. halibut. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. skinless chicken. julienne 1 cup dry white wine 1 tsp. chicken and fish. zucchini. chopped 1 tbsp. Roast for about 30 minutes or until tender. boneless. Combine all the vegetables into a tinfoil bag. cut in two pieces 1 tomato. chopped 1 green onion. Cut two 12 in. green onion. Spread a little chicken mixture on lettuce leaf and roll up tightly. and yogurt. fruit bits. Top each piece of fish with tomato. peeled and quartered 6 parsnips. dried rosemary. dried thyme. Salt and pepper to taste. fresh. Sprinkle each with wine. Roast for about 1 hour 20 minutes or until tender. Combine all the vegetables in roasting pan. and pepper. and carrot. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Combine with sunflower seeds. Drink. olive oil In the Oven: Preheat oven to 400 F. or 3 tbsp. cooked 2 tbsp.
mushrooms. mix olive oil with lemon juice and herbs. 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. lemon juice. cooked and cut 1 stalk celery. high blood pressure. combine lettuce. combine steak. The higher the fat. torn into bite-sized pieces 1/3 cup spinach. and sunflower seeds. spinach. torn into bite-sized pieces 1/3 cucumber.1 cup lettuce. Arrange salad on a bed of lettuce leaves. and pepper. In a screw-top jar. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. cut in strips 1 cup broccoli. avocado. and shake until thoroughly mixed for the salad dressing. and diabetes. parsley.it's time to make the fitness connection In many cases fitness begins with weight reduction. Weight control . sliced 1/2 cup mushrooms. cooked and chopped 1 cup green beans. In a screw-top jar. Nutrition is very important when you are trying to build up muscle mass. cucumber. yogurt. The spin-off is less likelihood of developing heart disease. Muscle Density Broccoli Salad 1/2 pound cooked steak. You don't necessarily have to be dieting. mushrooms. green beans. . celery. 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. sliced 1 green onion. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. tomato. sliced Fresh parsley In large salad bowl. and onion. and pour over salad. carrots. Shake vigorously. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. broccoli. basil In a medium-sized salad bowl. sprouts. mustard. peeled and sliced 1/3 tomato. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. 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. combine the vinegar.
(4) Carry out the strategy.a. unhealthy. Compare the benefits of a sound nutrition with the consequences of crash diets. exercise routine. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) Develop a strategy (diet. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (1) Make a decision to lose weight and shape up. and too strict and will lead only to temporary weight loss. b. (1) A healthy appearance. Enjoy the payoffs:. (4) A feeling of pride.. (2) Get motivated. Stay away from food fads they are usually boring. (2) An improved self-image. and so on). (3) A sense of accomplishment. lifestyle changes. 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. headaches. You can even lose weight while improving performance. Making nutrition work Improving your nutrition will increase your mileage in many ways.. dehydration. 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 . Invest in yourself.
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)
5 liter = 17 ounces . The urge to eat the whole thing becomes too great. . soups. fish. have a particular food obsession that must be recognized. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. bake. Many people. piece of candy. and dry beans group.a memo to the cook for cutting calories during food preparation a. or simmer meat.7 liter = 24 ounces . b. poultry. (2) Roast. poultry or fish without adding fat. Avoidance is one means of control. and diet according to your plan.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Good cookin' for good lookin . The meat. Braise in covered pan on stove top or pan broil in a nonstick pan. (2) Substitute plain. (3) Remove skin from chicken or turkey. But if you plan your diet. (1) TRIM fat from meat. sauces. (1) Use skim or lowfat milk in recipes when making puddings. and add spices to enhance flavors.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. You have to make and follow your own rules according to your ability to control what you eat. broil. For them trying to eat just a cookie. The milk and cheese group. Cook meats on rack so that fat can drain off. you can include a favorite high calorie food item as a special occasional treat. and baked products. however.
(One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. avoid those prepared in cream . (3) Check ingredient labels for fat and sugar content. d. and deep-fried food. steamed. Check nutrition information label for total calories in each portion. b. butter. and margarine. If the meat has been fried (southern style chicken. or sour cream. (3) Try lemon juice or vinegar on salads. Remove all the visible fat from the meat. The vegetable and fruit group.(4) Chill meat broth until fat turns light and solid on top. (5) Have boiled. vinegar. schnitzel). Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. most restaurants have them. remove the coating and eat only the meat. Some fruits may be broiled or heated with spices added for flavor. broil. sauces. skim or peel fat off and discard. Starchy foods are not fattening when consumed in moderate quantities. (2) Go easy on sauces. (1) Use less fat and sugar than called for in recipes. Avoid gravies. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Season with herbs and spices. With a spoon or knife. or baked rather than fried potatoes. d. Request diet salad dressing. or bake vegetables. Substitute lower calorie ingredients. Dining tips a. c. or lemon juice for your salad. boil. (2) Avoid recipes for baked products that require large amounts of fat and sugar. However. c. Cut way back on regular salad dressings. (1) Steam. butter. The bread and cereal group.
black coffee. Try a slice of lemon or lime in a glass of ice water. Follow these tips to lose weight and body fat.) Sweet wine. cookies. jam. Carry individually packaged sugar substitutes to sweeten beverages. baked potatoes with a small amount of sour cream or margarine is a good choice. b. jelly. noodles. Lowfat milk is also a nutritious choice. (8) Plan snacks. Avoid rich desserts. have fresh fruits. f. rice.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Always check your intake for balanced nutrition and total calories. candy. Plan your food intake and abide by your plan. For example. g. gelatin. and other sweets. 12 oz. (1/2 cup) Hard liquor. . 4. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (3) Take smaller portions (4) Consume less sugar. a few crackers or pretzels. 11/2 oz. if you must. Keep a food diary and monitor your own intake. honey. ice cream. cakes. pastry. Also. regular soda. c.sauces or deep-fried. pies. . Low-calorie beverages. . sugar.25 litre (8 oz. European beer. unsweetened sodas. USE SPARINGLY. Alcohol calories American beer.25 liter (8 oz. If you MUST have a snack. or spaghetti are good potato substitutes. (1) Eat S-L-O-W-L-Y (2) Consume less fat. or delicious low-calorie raw vegetables. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites.6 oz. and mineral water add no calories to your diet. jigger Dry wine. 1/2 liter Cocktails. macaroni. e.
1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 25 nuts 252 Mixed. 1 ounce package 180 Chocolate candy. Lower in fat.d. 2 tbs 170 Cashews. 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. (Each teaspoon supplies an additional 45 calories). soda. 2 scoops 200 Potato or corn chips. b. Weight control . or sugared beverage. 1 ounce 150 Grapefruit or orange juice. 1 cup 223 Beer (European). 1/2 liter 250 Creamy salad dressing. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. creamed. 1/4 cup 340 Salted nuts: Peanuts. Lower in sugar. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. Each teaspoon supplies an additional 20 calories.especially in snack foods.) 840 Coke. Become aware of how many calories you're consuming.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 12 ozs. 160 French fries.
Try not to be food centered. I haven't weighed 180 pounds since I was 15 years old. . 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. cream cheese 106 1 oz. Get motivated. or discouragement. Dieting is up to you if you are willing to try. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. Make up your mind to control food instead of letting food control you. beef bologna 237 Lean ham 103 1 oz. or Everyone in my family is big it's hereditary. or I can still workout OK.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. c. If you're serious about losing weight. so why lose weight? b. but you want to strive to be the best. big bones. it will be easy to give up these typical excuses.3 oz. You may be a good athlete now. Forget those old excuses: But I've got a large frame you know. Occupy your time with other activities not related to food. This is important if you plan on being successful at losing weight. or Gosh. anger. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. think of it as something you have chosen to do. Don't be angry that you have to lose weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom.
remember. minerals. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Rice. Don't cheat. Eating plenty of whole grains. Breads. Your body is adjusting to your new eating habits and changes are taking place. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. You are always responsible for what you are eating. They provide vitamins. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. in preparation. unless fat is added in processing. Choose the recommended number of daily servings from each of the five major food groups. enjoy flavors. . Stick with it! f. g. pause halfway through meals and don't stuff yourself. h. Make meals as pleasant as possible even if you are cutting down on what you eat. Make your meals last longer. i. Construct new habit patterns. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Different foods contain different nutrients and other healthful substances. and other substances that are important for good health.d. and oats) should form the foundation of a nutritious diet. so choose a variety of whole and enriched grains. e. Remember all the work it took to get you to your desired weight. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Don't let this be wasted effort. Grain products are low in fat. carbohydrates (starch and dietary fiber). or at the table. and different whole grain foods differ in nutrient content. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. To make sure you get all the nutrients and other substances you need for health. overeating hurts no one but yourself. Cereals. rice. and Pasta Group: Foods made from grains (wheat. No single food can supply all the nutrients in the amounts you need. You should consume at least 6-11 servings daily from the base of the pyramid. For best results. slow down.
A 1/2 cup of cooked rice. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cantaloupe. collards. tomatoes. Brussels sprouts. The darker the vegetable. and most people eat more. and yellow vegetables. Juice that you can see through . bananas. canned. corn and oat bran). Cook in a microwave. don't overcook. If you choose fruit juice. iceberg lettuce. A 1/2 cup of vegetables is about the size of a tennis ball. or winter squash are the best choices. orange. Broccoli. A serving size of raw or cooked vegetables is only 1/2 cup. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. green peppers. kiwi. whole grain muffins (bran. low fat bagels (pumpernickel. spinach. A 3/4 cup of fruit juice equals one serving. Fruit Group: The fruit group. To ensure that you get essential vitamins and minerals. and dried fruit. the more likely it is to have large amounts of vitamins and minerals.Consuming the recommended daily intake is not difficult if you understand serving sizes. you should strive for 3-5 servings per day from this group. and celery are mostly fiber and water with very little calories. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. steamer. Two to four servings of fruits are recommended each day. whole grain breads and rice. The lighter colored vegetables. Breakfast is a good opportunity to eat some fruit. carrots. cereal. oat bran. A 1/2 cup of fruit is about the same size as a tennis ball. which is much smaller than the regular salad served with a restaurant dinner. or cooked fruit. cauliflower. To maximize the vitamin and mineral content of your vegetables. or minerals. and stoned wheat and whole grain crackers. such as cucumbers. whole wheat). vitamins. or pasta is about the same size as your fist. A 3/4 cup of vegetable juice also constitutes a serving from this group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. rye. in addition to providing vitamins and minerals. or a 1/2 cup of chopped. Choose dark green. Vegetables are nature's vitamins. The best choices from this food group are bran cereals. Other good choices are citrus fruits. also provides fiber. or wok only until tender crisp. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. One cup of leafy raw vegetables is also a serving size. strawberries.
including cheese. and yogurt. water. grape. Yogurt. and Cheese Group: These dairy products are a great source of protein. vitamins. Fats. poultry. Eggs. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. minerals. Most fats and sugars are nutrient poor. and beans. fiber. a 1/2 cup of cooked dry beans. Poultry. chicken. it does not mean that you should never eat these items. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. no vitamins. The milk group. or prune juice). Oils. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). roasting. this group can contain large amounts of fat as well. Foods from this group are still an important part of a performance diet. Sweets add taste and flavor. a 2 1/2 ounce soyburger. or 1/3 cup of nuts. or 2 ounces of processed cheese (American) is considered a serving size. however. Dry Beans. A better food preparation choice is baking. One cup of milk or yogurt. and is easily attainable. Most people are at one extreme or the other by consuming too much or not enough from this group. or grilling. Top choices are 1% or skim milk. which can't be made by the body. however. lentil soup. However. can also contain a large amount of fat. For this reason. peanut butter. vitamins. This means that they provide nothing to the body except calories. 1 ounce of cheese is about the size of four dice. 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. low-fat cheese. Two to three servings from this group are required each day. A serving size of cooked fish. Like the milk group. Many no-fat or low-fat dairy products are available. and yogurt. Quick and easy choices include canned tuna. Fish. and minerals (fortified by law) especially calcium and riboflavin. so you may not get your daily requirement for the essential nutrients. a 1/2 cup of natural cheese (Cheddar or Swiss). . they are referred to as empty calories. peach nectar. Milk. milk. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or protein. frying food in fat (cooking oil) once in a while is all right. 2 tablespoons of peanut butter. 1 egg. The serving sizes typically consumed greatly exceed the nutritional requirement. Meat. The recommended number of servings per day for this group is 2-3. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). and minerals. sour cream.(apple. For example.
unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. These foods include high-fat dairy products (like cheese. Also. a sandwich may provide bread from the grains group. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. E. and proteins in food supply energy. and . poultry. and K. and cheese from the milk group. Choose natural or less processed foods whenever possible. High-fat foods contain more calories than the same amount of other foods. for example. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Eating lots of fat of any type can provide excess calories. For example. increase the risk for coronary heart disease by raising the blood cholesterol. which is a better choice than apple juice. In contrast. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Try fruits. berry jams. minerals. especially saturated fats. walnuts. but most people still eat too much saturated fat. Your pattern of eating is also important. If you choose fish. cream. turkey from the meat and beans group. so they can make it difficult for you to avoid excess calories. Some kinds of fat. You need some fat in the food you eat. However. notice that many of the meals and snacks you eat contain items from several food groups. and sodium. low fat doesn't always mean low calorie. D. whole grain foods.Top choices from this group include olive oil. choose small portions of foods. ask that it be grilled rather than fried. or lean meat. Fats supply energy and essential fatty acids. or a cup of low-fat milk or yogurt for a snack. fiber. and fiber and add undesirable or questionable additives. Sometimes extra sugars are added to low-fat muffins or desserts. butter. Choose them wisely. but choose sensibly. When eating out. and carotenoids. or a favorite dessert. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. which is a better choice than apple pie. and they may be just as high in calories. which is a better choice than potato chips. A baked potato is a better choice than mashed potatoes. CHOOSE SENSIBLY The carbohydrates. 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. Food processing tends to remove vitamins. An apple is a better choice than applesauce. which is measured in calories. whole milk. molasses. Snacks and meals eaten away from home provide a large part of daily calories for many people. and they help absorb the fat-soluble vitamins A. vegetables. fats.
such as many hard margarines and shortenings. Beans. fatty fresh and processed meats. Shellfish.Choose vegetable oils rather than solid fats (meat and dairy fats. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. or lentils often. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. These foods include liver and other organ meats. decrease the amount of fat you use in cooking and at the table. and fatty fish like salmon. Trim fat from meat and take skin off poultry. sausages. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. tuna. most nuts.regular ice cream). . sunflower. egg yolks. or nuts daily. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. salami. the skin and fat of poultry. shortening). Vegetable oils such as soybean oil.Choose 2 to 3 servings of fish. Meat. Poultry. . . and mackerel. Unsaturated fats occur in vegetable oils. Eggs. Use moderate amounts of food high in unsaturated fats. other lean meats. Try the lower fat varieties (check the Nutrition Facts Label).If you need fewer calories. Some fish. These foods include those high in partially hydrogenated vegetable oils. lean poultry. avocados. and peanut oils are some of the oils high in monounsaturated fats. beans. and dairy fats. and coconut oil. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. olives. bologna. Keep your intake of these foods low. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and Nuts . corn oil. peas. and other cold cuts. palm oil. canola.Limit your intake of high-fat processed meats such as bacon. lard. Olive. such as salmon. 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 . Choose dry beans. taking care to avoid excess calories. Fish. shellfish.
Sugars and starches occur naturally in many foods that also supply other nutrients. the number one source of added sugars is nondiet soft drinks (soda or pop). Examples of these foods include milk.Limit your intake of liver and other organ meats. Foods containing added sugars provide calories. During digestion all carbohydrates except fiber break down into sugars. fat-free or low-fat yogurt. and grains. and low-fat cheese most often. Dairy Products . some vegetables.. In the United States. . This decreases the saturated fat and calories but keeps all other nutrients the same. cereals.Choose fish or lean meats as suggested above.Choose fat-free or low-fat milk. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Try switching from whole to fat-free or low-fat milk. Choose foods lower in saturated fat and cholesterol.Choose fruits as desserts most often. . Limit ground meat and fatty processed meats.Limit your intake of foods with creamy sauces. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Foods at Restaurants or Other Eating Establishments . Sugars are carbohydrates and a source of energy (calories). CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Prepared Foods . Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and add little or no butter to your food. . not the naturally occurring sugars in foods like fruit or milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. . fruits. and cheese. but may have few vitamins and minerals. marbled steaks. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.Use egg yolks and whole eggs in moderation. breads.
and some cooking styles call for adding a very salty seasoning such as soy sauce. presweetened cereals. You may be able to reduce your chances of developing high blood pressure by consuming less salt. and sweetened canned fruits. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. 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. Some foods with added sugars. 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. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. consuming less salt or sodium is not harmful and can be recommended for the healthy. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like chocolate milk. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. is of concern. like soft drinks. Intake of a lot of foods high in added sugars. the firmest link between salt intake and health relates to blood pressure. also are high in vitamins and minerals. but when you do decide to switch to a meatless diet. and fruit drinks and fruitades are also major sources of added sugars. At present. normal person. Never stop learning about your diet and what you put into your body. cakes and cookies. Choose and prepare foods with less salt. Not all foods with added salt taste salty. Only small amounts of salt occur naturally in foods. There is no way to tell who might develop high blood pressure from eating too much salt. The reasons for switching to a vegetarian lifestyle are many. High salt intake also increases the amount of calcium excreted in the urine. Eating less salt may decrease the loss of calcium from bone. Some recipes include table salt or a salty broth or sauce. you need to go into it with as much information as you can. Some people add salt or a salty seasoning to their food at the table. However. You will face no nutritional deficiencies. .Sweets and candies. Salt is found mainly in processed and prepared foods.
The list can go on and on. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. in secondary consumption of antibiotics. You might be surprised to know that there are many different types of vegetarians. The diet progresses through ten levels. though each level gradually eliminates animal products. Consists mainly of raw fruit. Whatever your reason for wanting or not wanting to become a vegetarian. • Lacto-vegetarian: Eats dairy products but not eggs. vegetables and fruit. This is the most common type of vegetarian diet. . • Macrobiotic: A diet followed for spiritual and philosophical reasons. Being higher on the food chain.000 different drugs. poultry. including pesticides. • Vegan: Does not eat dairy products. or slaughter by-products such as animal fats. poultry or any slaughterhouse by-product such as gelatin. seeds. fish. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.Animal foods are higher in fat than most plant foods. becoming increasingly restrictive. antibiotics. Vegetarian foods tend to cost less than meat based items. A vegetarian does not eat any meat. shellfish or crustacean. or any other animal product. Vegetarians live on a diet of grains. A type of vegan diet where very few processed or cooked foods are eaten. game. eggs. • Fruitarian. Plants do not contain cholesterol. grains and nuts. Vegetarians not eating anything containing dairy products or eggs are called vegans. I have included this section for your personal choice. etc. nuts. milk and milk products. These drugs are consumed when animal foods are consumed. including sterols. growth hormones and other veterinary drugs that are given to livestock animals. with or without free-range eggs. herbicides. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Not all levels are vegetarian. fish. Being healthier on a vegetarian diet means spending less on health care. The dangers herein. are well documented. animal foods contain far higher concentrations of agricultural chemicals than plant foods. particularly saturated fats. eventually reaching the level of a brown rice diet. There are over 20.
The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. because choosing to eat as a vegetarian is such a personal decision. 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 term strict vegetarian may refer to a vegan diet. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. There really is no single vegetarian eating pattern as you can see from the definitions above.Other terms can be used in describing various vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Somewhere along the way. The women would grow huge gardens that would provide the rest of the nutrition. Persons consuming fish but no meat are sometimes called pescetarians. but also how it was processed for human consumption. though in other cases it may simply mean a lacto-ovo-vegetarian diet. but not fish. and pigs to provide food for their families. the food was pure and unprocessed. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. They were freaked out by the thought of consuming something that at one time could look them in the eye. though their exact meaning can differ. The meat was cleaned and cured without chemicals or preservatives. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Men would kill deer. That includes chicken. Back then. people survived on what they could grow or kill. big business began changing the way food was not only distributed. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. In fact. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. cows. many years ago. Many. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets.
Initially. Studies were conducted. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.for anyone! Many animals are also infected with diseases due to poor living conditions. In fact. It's true that the way we process meats can begin in a not so pleasant way. Then concern began to arise as to how safe these foods really were. and other diseases. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Once they are killed. Plus. They have decided that eating pure and natural foods instead of processed foods are the way to go. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.the way animals are killed and the preservatives put into the meat . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives.are reason enough for some people to give up meat. Mad cow disease is a very real illness that causes dire circumstances even death. Another good reason is that meat is expensive. even before the animals are sent to a slaughterhouse. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.is often associated with higher risks of heart ailments. It is a lot cheaper to buy vegetarian foods instead of meat.especially red meat . Let's look at some common reasons people give for eating meatless meals. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. They are also often injected with artificial hormones to increase meat production. surveys were taken. . These two instances . people just accepted the fact that processed foods were a way of life. Meat . but others have taken a different turn. This can't be healthy . Some of us still don't have much concern over our processed foods. and results were published that indicated some of these processing procedures weren't as safe as originally thought. elevated blood pressure. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.
Vegetarians have fewer physical complaints. and their physical appearance is better. there can be little doubt that eating a vegetarian diet is a healthier way to eat. This is simply not true. and vitamins are all contained in our foods. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. A vegetarian diet is healthy because it is typically low in saturated and total fat.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Protein. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. and imposes fewer burdens and impurities on the body. As a result. fewer dental problems. calcium. and enjoy very productive lives. are healthier. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. they live longer. provide a wider range of nutrients. They include: . most people choose a vegetarian diet for health reasons. their bodies are more refined. Whatever the reason. but keep us from getting sick. make less frequent visits to a doctor. There are six food groups in the vegetarian diet. Certain components of food help our bodies not only operate more efficiently. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. 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. It's just a more productive and less invasive way to eat that gives way more benefits than not. and thus smaller medical bills. Their immune system is stronger. Vegetarians are less susceptible to major diseases that afflict present-day society. Medical studies have proven that a vegetarian diet is easier to digest.
textured vegetable protein. maize. cashews. oats. Still. hazelnuts. Evidence suggests that excess protein contributes to degenerative diseases. All are equally important to our well-being. it is worth remembering that everything you eat gives you a whole range of essential nutrients. Carbohydrate. sunflower. We also need fiber and water. soya protein etc. lactating or very active). etc. • Soya products: tofu. rye. almonds. and E. • Seeds: sesame. sesame seeds. although they are needed in varying quantities. tempeh. rye. baked beans. linseeds. walnuts. and the mineral iodine. soya milk. • Grains/cereals: wheat (in bread. oats. flour. sunflower seeds. Women need about 45g of protein a day (more if pregnant. maize (sweet corn). veggie burgers.margarine or butter. brazils. rice. rice. pasta etc). . tempeh. some B vitamins and minerals (mostly iron. potassium and phosphorous). • Fruit & vegetables. barley. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.almonds. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. etc. walnuts. lentils. barley. Nutrients are usually divided into five classes: carbohydrates. proteins. • Nuts & Seeds . All these nutrients can be easily obtained by vegetarians from other sources. • Vegetable oils and fats . • Dairy products or Soya products . zinc. etc. Potatoes are a useful cereal alternative. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. peanuts. • Pulses: peas. pumpkin. • Pulses .wheat (bread & pasta). lentils. beans.• Cereals/grains .tofu. D. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. millet.kidney beans. supplies vitamins A. Most foods contain a mixture of nutrients (there are a few exceptions. fats (including oil). Protein is very important in the diet. Fish. chick peas. fat. Meat supplies protein. pine kernels etc. men need about 55g (more if very active). vitamins and minerals. in addition to the above.
Amino acids are the units from which proteins are made. We mix protein foods all the time. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. The unrefined carbohydrates. Carbohydrates are the body's main source of energy. millet. such as potatoes and parsnips. complex carbohydrates or starches and dietary fiber. Adding dairy products or eggs also adds the missing amino acids. macaroni cheese. Complex carbohydrates are found in cereals/grains (bread. buckwheat. milk and ordinary table sugar. oats. There are three main types: simple sugars. muesli. There are 20 different ones in all. Single plant foods do not contain all the essential amino acids we need in the right proportions. Because of this. but eight cannot be made. We can make many of them in our bodies by converting other amino acids. Refined sources of sugar are best avoided as they provide energy without any associated fiber. but when we mix plant foods together. It is now known that the body has a pool of amino acids so that if one meal is deficient. whether we are meat-eaters or vegetarians. porridge. rye) and some root vegetables. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. This is not as alarming as it sounds. yoghurt (butter and cream are very poor sources of protein). we don't have to worry about complementing amino acids all the time. it can be made up from the body's own stores.• Dairy products: milk. vitamins or minerals and they are also the main cause of dental decay. • Free range eggs. A few examples are beans on toast. It is a normal part of the human way of eating. e. The sugars or simple carbohydrates can be found in fruit. barley. Most of our carbohydrates are provided by plant food. rice. pasta. Even those foods not considered high in protein are adding some amino acids to this pool. cheese. any deficiency in one is cancelled out by any excess in the other. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. or rice and peas.g. as long as our diet is generally varied and well-balanced. Contrary to previous . You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. they have to be provided in the diet and so they are called essential amino acids. quiche.
such as olive oil or peanut oil. nuts & seeds. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B12 (cyanocobalmin). In fact starchy foods are very filling relative to the number of calories that they contain. This is no problem as they are widely found in plant foods. B6 (pyridoxine). . Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins.belief a slimming diet should not be low in carbohydrates. orange or yellow vegetables like carrots and tomatoes. fruit (fresh and dried) and vegetables. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. linoleic and linolenic acids. as it is now termed. like sunflower or safflower oil are unstable at high temperatures. pulses and green vegetables. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. leafy green vegetables and fruits like apricots and peaches. Too much fat is bad for us. The one thing they have in common is that only small quantities are needed in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Mono-unsaturated fats. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Two of these fatty acids. • B Vitamins: This group of vitamins includes B1 (thiamin). are termed essential as they must be provided in the diet. with the exception of palm oil and coconut oil. B3 (niacin). but a little is necessary to keep our tissues in good repair. fats are made of smaller units. called fatty acids. Fiber can be found in unrefined or wholegrain cereals. It is added to most margarines. are best used for frying as the poly-unsaturated fats. or in sufficient quantities. Dietary fiber or non-starch polysaccharide (NSP). B2 (riboflavin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. folate. pantothenic acid and biotin. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. refers to the indigestible part of a carbohydrate food.
Vegetable sources of iron are not as easily absorbed as animal sources. eggs. Found in dairy produce. lentils and pulses. but a good intake of vitamin C will enhance absorption. Vitamin D helps calcium to be absorbed. molasses. cheese. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. eggs. These sources are usually adequate for healthy adults. nuts and seeds (especially sesame seeds). • Vitamin K: Fresh vegetables. The very young. leafy green vegetables. wholegrain cereals. . Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Minerals perform a variety of jobs in the body. • Vitamin E: Vegetable oil. cereals and bacterial synthesis in the intestine. Vitamin B12 is added to yeast extracts. dried fruits (especially apricots and figs). whole meal bread. soya milks. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarine and is present in milk. • Iron: Needed for red blood cells. cheese and butter.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. bread. veggie burgers and some breakfast cereals. 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 C: Fresh fruit. salad vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. dried fruits. tap water in hard water areas. all leafy green vegetables and potatoes. Found in leafy green vegetables.
muscle contraction and nerve impulse transmission. Found in green vegetables. • Iodine: Present in vegetables. 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. cheese. This involves loss of calcium from the bones and reduced bone density. Metabolites of Vitamin D are important in this. Dairy products also have plenty of iodine. CALCIUM Calcium is the most abundant mineral in the human body. increasing re-absorption of calcium by bones. but the quantity depends on how rich the soil is in iodine. Calcium also plays a role in cell biology. This may be related to repeated pregnancy with lengthy breast feeding. This is important in nerve impulse transmission and muscle contraction. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Sea vegetables are a good source of iodine for vegans. This is finely controlled by hormones. This usually occurs after 35- .2 kg of calcium. In adults. sesame and pumpkin seeds. Calcium is also needed for blood clotting.• Zinc: Plays a major role in many enzyme reactions and the immune system. activating clotting factors. calcium deficiency may lead to osteomalacia (softening of bones). Of the body's total calcium. about 99% is in the bones and teeth where it plays a structural role. Calcium can bind to a wide range of proteins altering their biological activity. lentils and wholegrain cereals. Osteoporosis can be due to calcium deficiency. The main function of calcium is structural. This causes bones to be brittle and liable to fracture. The skeleton of a young adult male contains about 1. Bone loss occurs with age in all individuals.
whole cereals and raw vegetables is one of these. sesame seeds). being underweight. A low level of calcium in the blood and tissues can cause hypocalcaemia. Calcium is lost in the feces. Postmenopausal women are particularly at risk from osteoporosis. Uronic acid. A number of substances can inhibit the absorption of calcium. brazil nuts. Phytic acid. and dried fruit are all good sources of calcium for vegetarians. Lack of exercise. This is called tetany. a component of dietary fiber. In infants and children calcium is retained for new bone growth. and oxalic acid.40 years and involves the shrinking of the skeleton. Adaptation to both high and low calcium intakes occur. nuts and seeds (almonds. However. The risk of osteoporosis may be altered by factors other than diet. Bone loss is greatest in women following the menopause. vomiting and calcium deposition in the heart and kidneys. leafy green vegetables. oestrogen. This is thought to be due to animal protein increasing calcium loss from bones. Calcium balance can be affected by a range of other factors. tofu. Calcium loss is reduced if dietary calcium is low. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. . Calcium loss is roughly equal to dietary calcium in adults. urine and sweat. Dairy products. found in certain fruits and vegetables can also bind calcium. This involves sensations of tingling and numbness and muscle twitches. smoking and alcohol can all increase the risk. Hard water may also provide calcium. Calcium is present in a wide range of foods. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This is due to reduced levels of the hormone. This usually results from excessive doses of vitamin D and can be fatal in infants. However. diets habitually high in these acids are not thought to have a major effect on calcium absorption. found in bran. Calcium is also lost during lactation in breast milk. other research has found no difference between vegetarians and omnivores. Meat is a very poor source of calcium. Excess calcium in the blood can cause nausea. In severe cases muscle spasms may occur. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Vitamin D is essential for absorption of calcium from the gut. Most flour is fortified with calcium carbonate so cereals can also be a good source. Reduced intake leads to increased efficiency of absorption. Saturated fats can also lessen calcium absorption.
Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The term lipids include both fats and oils. The building blocks of fats are called fatty acids. Saturated fat raises the level of cholesterol in the blood. Foods rich in saturated fats are usually of animal origin. These can be either saturated. Fats consist of fatty acids and glycerol. monounsaturated or polyunsaturated. monounsaturated or polyunsaturated. Vegetable fats are generally unsaturated. Pregnant adolescents are an exception to this. Therefore. Fats tend to be solid at room temperature whilst oils are liquid.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. being made up of three fatty acid molecules to one glycerol molecule. . having particularly high calcium needs. The nature of fat depends on its constituent fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease. Nearly all the fats in our bodies and in foods are triglycerides. Breast feeding women need extra calcium. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. There are about 16 different fatty acids commonly present in foods. This depends on the type of chemical bonds present in the fatty acid. Fats can be classed as either saturated. Fats and oils are essentially the same. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Cholesterol is present in animal foods but not plant foods. A lactating woman can lose up to 300 mg a calcium/day in breast milk. calcium absorption from the gut increases and no additional calcium is generally needed.
lard. These must be present in the diet as the body is unable to make them itself. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. However. though fish oils may also be high in polyunsaturated fatty acids. rapeseed and soyabean oils. Saturated fats tend to be animal fats and are solid at room temperature. If there is more than one then it is polyunsaturated. fish oils are sometimes used therapeutically. Because of this conversion. They are usually of plant origin. The body can make its own cholesterol and so a dietary source is not required. Unsaturated fats are liquid at room temperature. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. fats act as carriers for fat-soluble vitamins A. D. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Cholesterol belongs to the sterol group of fats. Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats have a number of important functions in the body. It is present in all animal tissues but is absent from plants. suet and meat fat are saturated fats. This process is known as hydrogenation. If there is just one double bond then it is monounsaturated. Butter. These are linoleic acid and alinolenic acid. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Plant oils may be hardened by the addition of hydrogen atoms. . a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. As well as being a concentrated source of energy. arachidonic acid is not an essential fatty acid as was once believed. For this reason.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. E and K. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. They are widely present in plant oils such as sunflower. then it is unsaturated. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Two fatty acids are termed essential fatty acids. converting double bonds to single bonds.
stress and environmental pollutants can increase the generation of free radicals in the body. Cholesterol is present in all animal foods but not plant foods. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Coconut oil and palm oil are vegetable sources of saturated fats.Cholesterol is transported in to various proteins. There are four main types of lipoprotein involved in cholesterol transport. These complex molecules are called lipoproteins. Saturated fats are nearly always from animal foods. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). saturated fat raising blood cholesterol. Polyunsaturated fats are usually from plant sources. Unsaturated fatty acids can exist in two different geometric forms. Meat. A number of factors. C and E offer protection against free radicals. Polyunsaturated fats can also generate free radicals. These are called the cis and trans forms. It is the LDL cholesterol which has been linked to heart disease. Olive oil is a monounsaturated fat. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Unsaturated fatty acids exist naturally in the cis form. including alcohol. Fresh fruit and vegetables are rich in these anti-oxidants. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. This can lead to atherosclerosis. especially when exposed to heat or sunlight. Anti-oxidants such as vitamins A. Egg yolks and highfat dairy products are high in cholesterol. HDL cholesterol may help protect against the risk of heart disease. eggs and dairy products all contain saturated fats. . Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. It has been suggested that trans-fatty acids can increase the risk of heart disease. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Lard and suet are saturated fats.
Advice to vegetarians is to keep fat intake to a minimum. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron also plays an important role in the immune system.5 and 4. Iron deficiency can lead to anemia. between 10-20% of child-bearing age women are said to be anemic. insomnia. . 1/3 suffering from severe deficiency and anemia. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. 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%. In developed countries. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. IRON Iron is an essential component of hemoglobin. It also plays a vital role in many metabolic reactions. Symptoms of anemia include tiredness. Iron is essential for the formation of hemoglobin.Currently it is believed that around 42% of energy in the typical diet is from fat. 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. and iron deficiency in infants can result in impaired learning ability and behavioral problems. headaches. breathlessness. which acts as an oxygen store in muscle tissue. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. and to use olive oil for cooking purposes. 2/3 of which is present in hemoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. However. Vegetarian diets tend to be lower in fat than omnivore diets. the red pigment in blood.5g of iron. lack of stamina. loss of appetite and pallor. A small amount is present as myoglobin. spleen and bone-marrow. Special emphasis is placed on reducing the amount of saturated fat in the diet. 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 widespread mineral nutritional deficiency worldwide. Research has also shown iron deficiency to be associated with impaired brain function. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. people with low iron levels having lowered resistance to infection. The remainder is stored in the liver. transporting oxygen in the blood to all parts of the body. Dietary advice is to reduce this.
plant proteins may not contain all the essential amino acids in the necessary proportions. . despite a high intake of fiber and phytate. Non-haem iron is less easily absorbed by the body than is haem iron. the amino acids in one protein compensating for the deficiencies of another. Haem iron only exists in animal tissues. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians.Dietary iron exists in two different forms. green peppers. However. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Unlike animal proteins. pulses such as lentils and kidney beans. eight of which must be present in the diet. as can tannin in tea. The absorption of iron is influenced by other constituents of a meal. Proteins are made up of smaller units called amino acids. Good sources of iron for vegetarians include wholegrain cereals and flours. and some dried fruits. Fiber may also inhibit absorption. oxalates and phosphates present in plant foods can inhibit absorption. There are about 20 different amino acids. These are the essential amino acids. Vitamin C greatly increases the absorption of non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. blackstrap molasses. Foods rich in vitamin C include citrus fruits. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Lowered levels of iron in the diet result in improved absorption. whilst in plant foods iron is present as non-haem iron. sugars. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. a varied vegetarian diet means a mixture of proteins are consumed. Phytates. and fresh leafy green vegetables. Iron absorption can also be influenced by the amount of iron in the diet. Citric acid. Excess dietary protein may lead to health problems. 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. leafy green vegetables. amino acids and alcohol can also promote iron absorption.
Certain amino acids can be made by the human body. The eight essential amino acids required by humans are: leucine. the essential amino acids cannot be made and so they must be supplied in the diet. and rice). isoleucine.Proteins are highly complex molecules comprised of linked amino acids. valine. hydrogen. Many hormones are proteins. Most foods contain at least some protein. nitrogen and occasionally sulphur. There are about 20 different amino acids commonly found in plant and animal 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. phenylalanine. All enzymes are proteins and are vital for the body's metabolism. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are essential for growth and repair. cheese and yoghurt). For children. protein is used. However. pulses. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. immune protection. cereals (wheat. Muscle contraction. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. oats. Good sources of protein for vegetarians include nuts and seeds. Proteins in skin and bone provide structural support. They play a crucial role in virtually all biological processes in the body. The amino acid that is in shortest supply is called the limiting amino acid. methionine. each with their own unique amino acid composition. and the transmission of nerve impulses are all dependent on proteins. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. histidine is also considered to be an essential amino acid. and lysine. . Different foods contain different proteins. free-range eggs and some dairy products (milk. A typical protein may contain 500 or more amino acids. threonine. Excess protein may also be converted to fat and stored. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Amino acids are simple compounds containing carbon. oxygen. soya milk and textured soya protein such as soya mince). tryptophan. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Protein can also provide a source of energy. soya products (tofu. Amino acids link together to form chains called peptides.
Combining plant proteins. which is regarded as the ideal. milk and cheese tend to be of a higher protein quality than plant proteins. However. As such. it has been thought that protein complementing needed to occur within a single meal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Soya is a high quality protein on its own which can be regarded as equal to meat protein. leads to a high quality protein which is just as good. Previously. pulses. 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 . This means when two different foods are combined. and rice with peas or beans are all common examples of protein complementing. This is known as protein complementing. This is why plant proteins are sometimes referred to as low quality proteins. Beans on toast. For instance. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Vegetarians and vegans eating a well-balanced diet based on grains. such as meat. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. Many plant proteins are low in one of the essential amino acids. and in some cases better. cheese or peanut butter sandwich. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. than protein from animal foods. the amino acids in one protein can compensate for the one lacking in the other. This does not mean that vegetarians or vegans go short on essential amino acids. seeds. muesli with milk (soya or cow's).Protein quality is usually defined according to the amino acid pattern of egg protein. The limiting amino acid tends to be different in different proteins. such as a grain with a pulse.
Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). However. Fermented soya products. can also occur. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells. While vegetarian diets usually meet or exceed protein requirements. seaweeds.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and so is also known as cobalamin. . the maintenance of the nervous system. It contains cobalt. eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Symptoms include excessive tiredness. Because infants and children are growing they require more protein than adults (proportional to their body weight). and algae such as spirulina have all been suggested as containing significant B12. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. they are typically lower in total intake of protein than non-vegetarian diets. particularly the bone marrow tissues responsible for red blood cell formation. Deficiency can cause anemia. Vitamin B12 neuropathy. It is exclusively synthesized by bacteria and is found primarily in meat. and growth and development in children. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. B12 is necessary for the rapid synthesis of DNA during cell division. involving the degeneration of nerve fibers and irreversible neurological damage. 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. DNA production is disrupted and abnormal cells called megaloblasts occur. This is especially important in tissues where cells are dividing rapidly. If B12 deficiency occurs. This results in anemia. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food.
known as intrinsic factor. However. Other symptoms can include a smooth. There has been considerable research into possible plant food sources of B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. seaweeds and algae have all been proposed as possible sources of B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. People on diets low in B12. shoyu and tamari. However. miso. pallor. found no significant B12. analysis of fermented soya products. Vitamin B12 can be stored in small amounts by the body. may be obtaining more B12 from re-absorption than from dietary sources. These cannot be utilized to satisfy dietary needs. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. and poor resistance to infection. Around 80% of this is stored in the liver. Spirulina. The only reliable unfortified sources of vitamin B12 are meat. Assay methods used to detect B12 are unable to differentiate between B12 .breathlessness. When deficiency occurs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Total body store is 2-5mg in adults. Anemia may also be due to folic acid deficiency. have both appeared to contain significant amounts of B12 after analysis. B12 is also important in maintaining the nervous system. Vitamin B12 is excreted in the bile and is effectively reabsorbed. a seaweed. This is known as enterohepatic circulation. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. an algae available as a dietary supplement in tablet form. dairy products and eggs. it is thought that this is due to the presence of compounds structurally similar to B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. folic acid also being necessary for DNA synthesis. In comparison. sore tongue and menstrual disorders. including vegans and some vegetarians. including tempeh. and nori. listlessness. Fermented soya products. known as B12 analogues.
Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Bacteria present in the large intestine are able to synthesize B12. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Fermentation in the manufacture of yoghurt destroys much of the B12 present. These include yeast extracts. A boiled egg contains 0.5 µg. 1/2 pint of milk (full fat or semi skimmed) contains 1. It helps with the healing of wounds and is a vital component of many enzyme reactions. B12 not being absorbed through the colon lining. Vecon vegetable stock. However. vegetable and sunflower margarines.and its analogues. and breakfast cereals. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. In the past. Human feces can contain significant B12.2 µg. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. though little is known about this.7 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A slice of vegetarian cheddar cheese (40g) contains 0. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A range of B12 fortified foods are available. as the B12 analogues can compete with B12 and inhibit metabolism. the bacteria produce B12 too far down the intestine for absorption to occur. particularly in areas where hygiene standards may be low. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Pregnant women are not thought to require any extra B12. Zinc is vital for the healthy working of many of the body's . The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. soya milks. Lactating women need extra B12 to ensure an adequate supply in breast milk. Boiling milk can also destroy much of the B12. B12 has very low toxicity and high intakes are not thought to be dangerous. textured vegetable protein. veggie burger mixes. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.
60% is found in muscle. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. carbohydrates. nuts. It is always better to seek the advice of an expert before dosing yourself with supplements. delayed wound healing. seeds and wholegrain cereals. found in bran. As a component of many enzymes. particularly in association with protein foods. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. 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. pulses and nuts. and in liver function. Zinc is found in all parts of our body. alcoholics and those suffering from trauma or post-surgery. diarrhea. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Good sources for vegetarians include dairy products. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Other symptoms of zinc deficiency can include hair loss. wholegrain cereals. It is thought that zinc supplementation can help skin conditions such as acne and eczema. in insulin activity. 30% in bone and about 5% in our skin. lipids and energy. Zinc has a range of functions. a poor immune response and skin problems. The more sexually active a man the more zinc he will require. fatigue. The first signs of zinc deficiency are impairment of taste. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. in the metabolism of the ovaries and testes. . zinc is involved in the metabolism of proteins. prostate problems. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Our body contains about 2-3g of zinc.systems. Dietary fiber and phytic acid. yeast. anorexia nervosa. beans and lentils. Particularly high concentrations are in the prostate gland and semen. and decreased growth rate and mental development in infants. inhibit zinc absorption. Only 20% of the zinc present in the diet is actually absorbed by the body.
semen and also menstruation. EDTA. Pregnant women do need extra zinc. A vegetarian diet makes you a healthier person. Excess zinc is toxic. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. You will have a larger chance of not succeeding if you do it this way initially.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. Baking can destroy over half the phytic acid in whole meal bread. but also some common sense. A deficiency of zinc in the diet means zinc absorption is improved. 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. such as Iran and other Middle East countries. but it is thought that demands are met by increased absorption from the gut. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. sweat. . skin. but getting started with this new lifestyle takes not only dedication. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. vomiting and fever. Too much zinc will interfere with the metabolism of other minerals in the body. Various chemicals added to many processed foods can also reduce zinc absorption e. particularly iron and copper.g. Zinc is lost via the feces. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Breast feeding mothers need extra zinc in their diet. urine. hair. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. 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. phosphates.
take the next step by making sure you always buy free-range eggs and vegetarian cheese. then poultry. to avoid any embarrassment when friends are cooking for you. We've given you most of what you need to know in the above chapters. but investing in a cook book is a great way to start. If you've grown up eating meat. Educate yourself by reading labels or making all your food yourself.usually from people who know very little about their own health and dietary needs. Try something new. Don't be put off by a bit of teasing or ill-informed scare stories. Learn as much as you can about nutrition and what your body needs to thrive and prosper.Some people start out by eliminating red meat first. then two or three days and eventually every day. Be careful about hidden non-veggie ingredients in foods. we'll give you some great veggie recipes. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. but you can learn to stay healthy by understanding what it is your body needs. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. but always be a learner when it comes to your body and what you put into it. You'll have to change your habits. Others eat vegetarian food one day a week. there are literally hundreds of vegetarian cookbooks around. pulses. Whether you need simple step by step instructions or gourmet dishes to impress your friends. A little later in this book. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. As you get more confident about vegetarian food. And. Vegetarians are sometimes the brunt of jokes and prejudices . Buy a vegetarian cookbook (or borrow one from your local library). Don't go it alone. tofu. cous cous and all sorts of vegetables. Join The Vegetarian Society to make sure that you always have access to our expert advisors. then fish. including meat alternatives like mince and sausages made from soya or Quorn(tm). Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Be prepared to take a little teasing or snide remarks. . this can be difficult. remember to let them know in advance that you are vegetarian. The important thing is to work out what will suit you and stick with it.
You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread. vegetable oil. free-range eggs.g. Most people keep a few stock items in their kitchen cupboard or freezer. That includes anything made with animal products or preservatives. 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. but you don't need to buy everything! In fact. flour. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. many meat-flavored varieties are actually vegetarian) Yeast extract (e. dairy products. Then you'll need to stock up on vegetarian friendly foods. frozen chips etc . 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. pumpkin. sunflower and many others) The list looks long. Many of the basics . 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. Don't throw that food away.will be suitable for vegetarians . Donate it to a church or local food pantry.
Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. ask your server what is available. well stocked salad bars. veggie sausages. Bean burgers. If you are going to a quality restaurant or one that is locally owned. Many have extensive. you will get a yes. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. that fear keeps them from accepting dinner invitations from family and friends. If not.associatedcontent. you can break all the rules. Most all of the better chain food restaurants have salad bars. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Once you've broken out of the conventional meat-and-two-vegetable routine. It shows their talent. Most often than not. ratatouille.html> are more than happy to whip something up.Eating vegetarian is a real culinary adventure. If you find yourself in that predicament. pizzas. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. 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 know you are going to be eating in restaurant X on Saturday. jacket potatoes. Look at the soup bars also. such as spaghetti bolognaise. . Many of your favorite dishes. pulses or just vegetables.com/theme/609/restaurants. can something special be prepared. DINING OUT For many new or wannabe vegetarians. Most chefs in quality restaurants <http://www. scrambled eggs. If not. call ahead and ask if they offer vegetarian entrees and if not. pasta sauces and soups are all suitable for vegetarians already. chili. many cheeses and all sorts of ready meals. feeds their ego and gets you an outstanding meal. stir-fry and curries can be made with soya mince. baked beans. or stick with more familiar tastes if you prefer. many of the soups are bean based with no meat. Or worse. all have something vegetarian on the menu.
Most fast food chains now offer garden salads in a wide variety of different flavors. Tell your waiter that you don't eat meat.Even fast food restaurants are getting into the healthy trend. as it pasta primavera. 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. ovo lactos have lots of options. Many Italian soups. Pasta with meatless marinara sauce is a staple menu item. such as pasta fagioli. are just as tasty as the meat-loaded kind.just ask that your meal be prepared with vegetable oil instead. be aware that many Indian dishes are prepared using clarified butter. dolma (stuffed grape leaves). And if the gang heads out for pizza. Hit a Greek restaurant and load up on hummus. called ghee . too. you have a delightful adventure ahead of you . yogurt and fruit or a number of other meatless items off the menu. spicy lentil dish. Chinese restaurants are great for vegetarians. especially the ovo lactos.Italian restaurants are another great option for vegetarians. Just take a moment to quiz your server about how the dishes are prepared . Depending on the chain. Order your salad with no meat and you're set to go. as well. Japanese. you can have gazpacho (a cold vegetable . which are an excellent source of protein (and delicious). delightful little pastries stuffed with meat. offering delicious vegetable entrees. you were wrong.try dal. don't fret . and not beef or chicken). get their protein from rice and beans (just make sure that they use vegetable broth.some dishes that sound vegetarian on the menu may contain meat or eggs. or even a cheese-less pizza topped with vegetables. The Indian diet has a rich tradition of vegetarianism. too. which is loaded with vegetables. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. and they'll make sure your meal comes the way you want it. Plain cheese pizza. Indian restaurants are terrific for vegetarians. and samosas. If you thought you'd never dine again under the Golden Arches. you can add a baked potato. If you like Mexican fare. though. or Mexican food. although not all cities have them. At the big chain restaurants like Olive Garden or the Spaghetti Factory. If you're new to Indian cuisine. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. a traditional. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. spanikopita (spinach pie) and salad made with a grain called tabouli. Other ethnic options are excellent choices for vegetarians. rice and noodles.
if you're questioned. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. If you're the host.can be problematic for people on special diets. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. you can make sure that you have a tempting variety of delicious foods.chat with your tablemates. If you're not comfortable with taking a chance on the veggie burger.soup). This is one time. you really do have to stand firm. enchiladas. that your diet is the perfect diet for you. Dinner parties . simply order a salad or baked potato. Don't be afraid to ask questions when you are dining out. the family member or friend that just will not accept that you've gone meatless. Here they are worrying about your health and you are worrying about hurting their feelings. do so . Even if it's disappointing.burritos. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. smile and say that they're so delicious that you're happy to enjoy them. books and magazines so they can learn more. fundamentally.and. It's tough. they may not know how to feed you. chiles rellenos (green peppers stuffed with cheese. you need to make the best of things. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Offer to show them websites. In those cases. But what if you're the guest? Often. The choices are more diverse than what you think. remember that's it's just for one meal . about behaving well under challenging circumstances.both attending them and hosting them . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. and you have the research to back it up. That you feel. tostadas and tacos. Assure the well meaning. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. enjoy the company and have a good time anyway! . but often misguided. Or you may end up in a situation where your hosts simply have no idea of what your needs are. even if your hosts know that you're vegetarian. loved one that you are indeed paying attention to your health. If all there is on the table that you can eat is bread and salad. Etiquette is.
or your hostess sits a plate of animal food in front of you.no one will be looking at their plate and wondering why there's still food there . Part of being a terrific host is anticipating your guests' needs. Whatever happens. Think about how you'd like to be treated when you go to dinner at a friend's home . If the conversation is compelling. If someone asks. so you have more time to enjoy your guests.how about offering the same courtesy to them? When you invite guests to dinner.some are allergic to bell peppers. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. It helps them to feel comfortable if they don't want to eat something . To be blunt. Chances are good that people won't even notice that they are eating dishes that don't contain meat. Hide the meat under some lettuce. or if there's anything they absolutely hate. or peanuts. no one is really interested in what you can't eat. It's a choice only you can make! . 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. You can choose to prepare a separate meal in your home for your meat eating guests. by all means do that. One sure way to make everyone happy is to serve a variety of different dishes buffet style. and leave some empty space so it looks like you ate something. and you think there might be challenges finding something to eat. You should only serve meat if you genuinely feel comfortable doing so. you can make them feel extra welcome in your home. If you're headed to a big social event like a wedding or a family dinner. but only do so if you won't be compromising your choices. or dairy.and it'll save you the effort of serving. do what children do . then eat a light meal before you leave the house. If you're comfortable handling meat products and are doing it for the courtesy of your guests. most people won't notice how much you did. or didn't. stick to your choices and prepare a vegetarian dinner. eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. allowing guests to fill their plates only with what they want.If there's absolutely nothing on the menu that you can eat.squish things around and mess up your plate. When having people to your home for dinner. You'll be surprised at what people have to say . ask them if they have special dietary needs. but you won't be suffering from hunger pangs throughout the evening. Even under the worst circumstances there will be something for you to snack on. tell them you're vegetarian and steer the conversation to something else.
as it's not designed to meet their nutritional needs.you're not passing on any of the antibiotics. is made as close as possible to that of mother's milk. made just for us and full of all the nutrients we need.breast milk is a natural food for humans while cow's milk is not). Whether or not you breast feed is entirely your decision but. This isn't necessarily true. substances in breast milk that make it superior to infant formula. In addition to the sugars and other nutrients. it's time to transition to solid foods. scientists believe that there are other. it's time to introduce your baby to solid foods. But don't give regular soy milk to a baby less than a year old. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. if you're a vegetarian. the alternative to breast milk. and it's all we require or should eat for the first four to six months of life. your child is still a vegan. Should you decide not to breast feed. At the four-to-six month mark. and when she takes a quart or more of a formula per day and still acts hungry. The timing varies from baby to baby . . THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. 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.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. as yet unidentified. The good news is. for most babies. pesticides or other contaminants that you would if you were eating meat. Cow's milk should never be fed to babies under one year old. 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. too . choose a soybased formula . your breast milk is superior to that of meat-eating mothers .So you've decided to become a vegetarian. (And if you're a vegan and you breast feed. Out first food is our mothers' milk. breast milk is the optimal food. as it can cause intestinal bleeding and lead to anemia. We all start out life as lacto vegetarians.soy is less likely to cause allergies than cow's-milk-based formulas. Infant formula. Also.
regular soy milk or rice milk. Slowly add tofu into their meals and snacks. hot dogs and sandwich slices .once your child is old enough to transition off formula. Raw vegetables can be introduced then. so if your baby has sensitivity to a food you can easily identify it. starting with veggies that are easy to chew and unlikely to present a choking hazard. lettuce and other leafy green vegetables. regular soy milk. and lightly blanched and cooled broccoli. you can give him water. juice. or any other nutritious liquid. Follow the same feeding schedules and advice that you would for any other baby. Nut butters should not be fed until after 12 months. If you buy prepared foods. It's smart to introduce new foods one at a time. or round.rice cereal is best. so that their systems can get used to the change in diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . preservatives and any other additives that your baby doesn't need. which can be cooked until fairly soft and have a pleasant. buy ones that are free from added sugars. Vegetarian and vegan children are just like any other kids . Good choices are carrot sticks. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. large. begin to slowly introduce other foods.they'll be a bit fussy sometimes." take care that the foods aren't too hard. about a half-ounce per serving. At seven to ten months. When giving babies "finger foods. sharp.You'll want to introduce solid foods slowly. as well as soy cheese and soy yogurt two servings per day. except for not feeding them meat. Start with raw. Start with cooked grains . Once your baby eats cooked cereal. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. bland flavor. you can start offering your child some vegetarian versions of classic kids' favorites. Adapt the guidelines in the baby books to the vegetarian diet. start introducing high-protein legumes to the baby's diet. As you ease into the toddler/preschooler years (ages 1 to 4). You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Most babies are very fond of lentils. As long as it's safe for the baby to chew. as almost every baby can digest it easily and unlikely to cause an allergic reaction. 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. an vegetables that adults eat are fine for a child.
add avocado.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. cookies and other baked goods Vegetarian diets feature a lot of bulky. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. and since small children have equally small stomachs. as time passes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. fruits and vegetables to add lots of necessary nutrients to their diet. So be generous with the snacks featuring grains. which is calorie-dense and full of good fats. when they were actually taller than average. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . but the other is neat. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. you often find yourselves negotiating to find a middle ground that you can live with.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. One of you is messy. too. You choose someone to spend the rest of your life with and. Very young children also need to eat more than three meals each day. One partner may be a social butterfly but . she adores opera. 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 . Don't worry about a vegetarian diet affecting your child's growth . they sometimes don't get all the calories they require. He loves reality television. and weighed slightly less than children raised on an omnivorous diet. they caught up by age 10. All marriages are about compromise. to sandwiches. Peanut and almond butters are excellent sources of calories for kids. filling plant foods.
If your partner is interested. There are probably far more of those than there are issues on which you don't see eye-to-eye. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. and the day-to-day struggle of paying bills. so that you can enjoy a fine meal together. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. See if you can get them to eat soy hot dogs. closing the door to them making that step themselves in the future. It's understandable.but you can control how you behave towards them. Buy a few cookbooks and try new recipes to keep things interesting. No one likes to be told that they're "bad. to believe that your ideal partner will share all of your values. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Play an active role in shopping and preparing meals.no two individuals are exactly alike. Cook a variety of tasty. • Try to get your partner to compromise on certain foods. As the popularity of vegetarianism increases. on convenience or on habit. it isn't a choice designed to make your life unhappy or more complicated. and it has to be for them. . Married couples figure out how to adapt to such differences. • Acknowledge that your spouse's diet isn't meant to hurt you. If your partner eats meat. But that's unrealistic . Try to keep in mind that your choice to become vegetarian was a personal one. • Be a positive role model. getting to work and raising children can sometimes make even the smallest difference seem enormous. doing laundry. You and your spouse may agree on a lot of things. • Don't talk endlessly about your diet. • Never attack your spouse's point of view. appealing meals so that your partner can see that the diet isn't boring. too. The key to making it work is acceptance of each other's choices. Choose venues that offer both meat dishes and vegetarian options. veggie burgers and non-dairy cheese at home. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. whether it is based on ethical principles. the subject will come up naturally ." particularly if they're simply eating the same diet as most of the other people they see every day. but still disagree on how to eat. • Try to find restaurants where you can eat together. when you're single and dating.the other's happy to stay home every night with a good book. You can't control what your spouse eats . If you judge your spouse harshly for not joining you in your vegetarian journey. Try to respect their decision.but don't lecture. especially in public. you may be turning them off entirely.
you can't control what they eat. however .you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. there will still be people who think that your new lifestyle is a weird one. your parents. Again.• If you've agreed not to eat meat at home. any more than it's theirs to turn you back into a meat-eater. Whether you live with a partner.and not turning them off by lecturing them! Only you know the dynamic in your home. . that's great . Even if they're supportive of your decision. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Negotiate a menu plan that's acceptable to both of you.and if they're not supportive. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. You may have to ask the others in your home to cook meat outside on a grill. DEFENDING YOUR CHOICE Being new to vegetarianism. you may find them ridiculing your food choices or even actively trying to sabotage you. asking that it's wrapped in such a way that you don't have to look at it. so only you can figure out the answers to these questions. this is a huge issue. Eating together is one of the great pleasures of any relationship. Although vegetarians aren't looked down upon today as much as in the past. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. If you can't stand to have meat around you at all. and nagging doesn't help. If they want to change. it's more than likely that you're the only person in your household going meatless.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 children or roommates. accept that your spouse may eat meat sometimes when they're not with you. and dedicate a special section of the refrigerator to meat storage. One thing is certain. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.
A little compromise and understanding can go a long way. and the compromises you and your family are willing to make. and when . here are some helpful tips to allow you to deal with your partner's choice: 1.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Becoming a vegetarian is an exciting change in your life. (Vegetarian food is also available for Israeli vegetarian soldiers. It all comes down to what your needs are. 4. . Try to see the positive side of your partner's diet. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Here are some great recipes for you to try. 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.) 5. You don't need to be an expert. but it doesn't have to be. and that you can share together. 2. If your partner has decided to go vegetarian and you don't embrace that choice. Recognize that if you eat vegetarian food you are not compromising any principle or belief. The vegetarian lifestyle will be most difficult for the non-vegetarian. and prepare your own entrée on the other nights. you may simply want to negotiate who cooks what. for example. while your spouse would be doing so if she/he ate meat. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful.If your feelings aren't that strong. Learning how to cook without meat can be a daunting task. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try to find some good vegetarian recipes that you find convenient and enjoyable. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. 3. that all meals served by the Israeli military are kosher. Consider. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Try out a few of these yummy recipes. so that nobody's beliefs will be violated. even though many Israeli soldiers do not normally keep the kosher laws.
Meanwhile. and 1/2 cilantro. or until hot and bubbly. or until tender. and roll up. and ketchup. 1/2 cheese. Once cooled. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Bake in the preheated oven for 20 to 25 minutes. puree with half of the cilantro until smooth. 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. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . divided • 2 (12 ounce) packages corn tortilla • 1 (15. Fry tortillas individually in a small amount of hot oil until soft. Fill tortillas with potato mixture. coarsely chopped. and spread remaining cheese over sauce. Place seam side down in an oiled 9x13 inch baking dish.Potato and Bean Enchiladas • 1 pound potatoes. In a bowl. salt. chili powder. Set aside to cool. Bake for 20 minutes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and place in an oiled baking dish. chopped • 1 bunch fresh cilantro. Mix potatoes together with pinto beans.5 ounce) can pinto beans. boil tomatillos and chopped onion in water to cover for 10 minutes. toss diced potatoes together with cumin. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Spoon tomatillo sauce over enchiladas. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn.
and garlic until tender. salt and pepper. Wrap the mixture in cheese cloth or paper towels. mix the potatoes and onions. celery. carrots. Serve hot. lightly beaten • 6 tablespoons salsa. combine the potato mixture. Bring to a boil. In a large bowl. peeled and coarsely shredded 1 medium onion. split . and reserved potato starch. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and chili powder. until brown on both sides. oregano. and basil. chopped 1 egg. Stir in tomatoes. Stir in mushrooms. and corn. and simmer for 20 minutes. red pepper. Black Bean Rice Burgers • 1 (15 ounce) can black beans. egg. rinsed and drained • 1 cup cooked brown rice • 1 small onion. coarsely shredded 4 green onions. The starch from the potatoes will settle into the bottom of the bowl . Sauté onions. press together about 2 tablespoons of the potato mixture with your hands. Season with cumin. kidney beans. place on skillet and flatten with a heat-proof spatula. Cook until vegetables are tender. and reduce heat to medium. Cook for about 8 minutes. finely chopped • 1 egg. Stir in green pepper.pour off the water and save the remaining potato starch. Potato Pancakes 4 medium baking potatoes.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and squeeze out the excess liquid into another bowl. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Cover. turning once. and cook 4 minutes. stirring occasionally. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. about 6 minutes. green onions. heat skillet over medium-high heat. For each pancake.
Press the edges firmly with a fork to seal. Sprinkle half of the Parmesan cheese over each tomato. Pinch together perforations to seal. from the heat for 4-5 minutes or until cheese is bubbly. 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. burger. onion. Broil 6 in. Flatten to 1/2-in. 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). Cover each with remaining dough. Add the rice. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Unwind the roll dough. combine sour cream and remaining salsa. In a small bowl.In a large bowl. Place a lettuce leaf. Sprinkle each with 1/4 teaspoon oregano. sour cream mixture and slice of cheese on bun. sprinkle half of the cheddar cheese and cayenne pepper. or until golden brown. and separate into 4 rectangles. egg and 2 tablespoons salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Top each with 2 teaspoons tomato paste. Moisten edges of rectangles with water. mash beans with a fork. thickness. Top with a tomato slice. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Place 2 rectangles on a 9x13 inch baking sheet. Bake in the preheated oven 10 to 12 minutes. mix well. Tomato Cheese Melt • 1 onion bagel or English muffin. Place 2 slices mozzarella on each rectangle.
Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. In a medium saucepan over medium heat. corn syrup and salt. Remove from oven and let cool completely before breaking into pieces. stirring every 15 minutes. and saute onion until tender and lightly browned. 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). for 1 hour. until cheeses are melted and bubbly. chopped • 1 (8 ounce) can garbanzo beans. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Bring to a boil. and bake in the preheated oven 30 minutes. In a medium baking dish. stirring constantly. garbanzo beans with liquid. zucchini. basil. garlic. Monterey Jack cheese. stir. and bay leaf. sliced • 1/4 pound zucchini. Stir in brown sugar. Remove from heat and stir in soda and vanilla.• 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. Pour in a thin stream over popcorn. and continue baking 10 minutes. and Romano cheese into the vegetable mixture. mix onion. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Stir heavy cream. Heat oil in a medium saucepan over medium heat. wine. Boil without stirring 4 minutes. Place in two large shallow baking dishes and bake in preheated oven. stirring to coat. Place popcorn in a very large bowl. Cover. butter. and continue baking 30 minutes. tomatoes with liquid. Uncover. melt butter.
It works well when using a 3 millimeter slicing disk. sliced • 3 pounds carrots. Using a extra-large stock pot sauté onions. Stir in capers and parsley. Let cook for 15 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. fresh mushrooms and carrots. Add dried mushrooms along with the water they soaked in. salt. vegetable base. slice thinly and set aside. chopped • 3 cloves garlic. Stir in water. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. cayenne. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Cook for 15 minutes. Stir in vinegar and cook for approximately 3 minutes. mashed • 3/4 cup white sugar • 1 egg. pepper. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. lightly beaten • 1/3 cup butter. garlic and shallots in olive oil and set on low. in order for vinegar to evaporate. thyme and sliced artichokes and cook for 25 minutes. softened in water • 3 pounds fresh mushrooms. nutmeg. season with salt and serve. Sprinkle flour over onions and cook for 1 minute.• 3 pounds thinly sliced shallots • 3 small red onions.
baking soda. In a large bowl. until a toothpick inserted into center of a muffin comes out clean. Roll up dough and cut into 12 rolls. mix together 1 1/2 cups flour. mix together brown sugar. sugar. Stir the banana mixture into the flour mixture just until moistened. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. In a small bowl. 2 tablespoons flour and cinnamon. Select dough cycle. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Place rolls in a lightly greased 9x13 inch baking pan. Sprinkle topping over muffins. In a small bowl. beat together bananas. Cover and let rise until nearly . Roll dough into a 16x21 inch rectangle. egg and melted butter. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. press Start. baking powder and salt. In another bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. cover and let rest for 10 minutes. Spoon batter into prepared muffin cups. softened • 1/4 cup butter. softened • • 1 (3 ounce) package cream cheese.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). After the dough has doubled in size turn it out onto a lightly floured surface. Lightly grease 10 muffin cups. Bake in preheated oven for 18 to 20 minutes. or line with muffin papers. combine brown sugar and cinnamon. 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. room temperature • 1/3 cup margarine.
mix in the peppers and onion and keep frying. then add your drained. Remove from heat and add mustard and margarine. about 15 minutes. Spread frosting on warm rolls before serving. You can add some turmeric for color if you like. use extra firm). When it looks like you could eat it. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Sauté this for another couple of minutes. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. vanilla extract and salt. Heat on Med until thick and bubbly. While rolls are baking. When it starts to get golden. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb.doubled. Bake rolls in preheated oven until golden brown. beat together cream cheese. move them to the sides of the pan and form an empty circle in the middle for your tofu. Set aside. Add water and mix thoroughly.com/products/censura. Stir Fry: Sauté onion and green pepper in oil. 1/4 cup butter. confectioners' sugar. about 30 minutes. Meanwhile. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. Add more oil to the middle of the pan. When they are good and soft.
1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. layer 1/2 cheese on bottom of lower crust.A variety of veggies such as green beans. Bake at 400 for about 45 min. add spices. Mix it up. or whatever you like. chopped 1 can olives. mushrooms. Add cooked veggies and coat them w/sauce. Meanwhile. tarragon. pinto. chopped 1/4 cup chopped cilantro. Spoon in veggies and sauce. 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. Meanwhile. Remove from heat and add mustard and margarine. Cook in microwave or oven till about 3/4 cooked. Place a tortilla in pan and cover in enchilada sauce. or just about anything. Add water and mix thoroughly. olives. and lower heat. then add spinach on top. heat broth in large kettle. black). To make sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Heat on medium heat until bubbling and thick. salt and garlic powder. cilantro and salsa to sauce. 1/2 cup salsa (optional) In medium-large saucepan. Thaw pie shell and take 1/2 out of the tin. zucchini. cumin. Add rest of cheese on top of that. nutritional yeast. You can add dairy free milk and use veggie bouillon cubes. Spoon in filling. and close it up as best as you can w/ the torn top shell. till crust is brown and delicious cheese and juice oozes out. beans. drained 2 medium onions. Add onion. combine flour. Roll and push to one . Add slowly either cornstarch or flour till slightly thickened. cook chopped veggies (NOT spinach. Set aside 1/2 cup of cheese sauce in separate container. just keep it till later).
use your own judgment. Stir in nutmeg (possibly you could add some about 1/4 C. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. place over medium-high heat until hot. Continue until all tortillas filled. simmer uncovered for 5 min. Add olive oil to a large skillet. top with spaghetti sauce. vegan cream cheese 2 Tbsp. Uncover and bake an additional 20-30 min. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. at 375 degrees. keep warm. Add parsley and garlic.. Add carrots and veggie broth. set aside. Place 3 lasagna noodles in bottom of 11x7 baking dish. nutritional yeast at this step. herbed tofu 8 oz. and lemon juice. 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. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add herbed tofu. until it is thoroughly heated. Bake at 350 until brown.end of pan. sliced . cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Usually lasagna takes about 45 minutes to cook thoroughly. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. stir well. just to make it a little bit more cheesy!). sauté for 1 minute.. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.. repeat process until all noodles are used up. Remove from heat. Cover and bake 15 min. 30-45 minutes. spread carrot mixture over top.. vegan cream cheese.
pink. Pour the mixture into a lightly oiled. and add tomatoes. 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. Cook over medium-high heat and bring to a boil. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . water. Add the onion and sauté over low heat until lightly browned. be careful not to burn. Remove from heat and stir in basil. covered. Bake for 35 minutes. wine.• 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. salt and sugar. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Allow pan to cool. about 20 minutes. Stir together thoroughly. In a mixing bowl. Just as the garlic begins to turn brown. combine the onion with the rice and all the remaining ingredients. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or black beans. 1 1/2-quart baking casserole. or until the top is golden brown and bubbly. remove pan from heat. Heat the oil in a small skillet. seeded and minced. TORTILLA CASSEROLE One 16-ounce can pinto. 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. Reduce heat to low and simmer. preferably organic • 1 to 2 fresh jalapeño peppers.
Simmer gently until the sauce has thickened. 2-quart casserole dish and layer as follows: 4 tortillas. When the noodles are done. thawed 2 scallions. Add the noodles and cook until just tender. Bake the casserole for 12 to 15 minutes. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Mix thoroughly. Add the mushrooms and continue to sauté until the mushrooms are wilted. and then add the baked tofu and .2 cups frozen corn kernels.) • 1 tablespoon light olive oil • 3 medium celery stalks. Slowly pour into the saucepan. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. In the meantime. or until the cheese is bubbly. Lightly oil a wide. half of the cheese. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the bean mixture. Pour in the sauce. then cut into squares to serve. stirring constantly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. according to package directions. Bring water to a boil in a large pot. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. and then return them to the pot. Combine the first 7 ingredients in a mixing bowl. etc. heat the margarine or oil in a medium-sized saucepan. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Let stand for a minute or two. then remove from the heat. drain them. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. finely diced • 2 to 3 scallions. overlapping one another. Repeat the layers. cheddar. spelt.
Transfer the mixture to an oiled. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Bake for 30 to 35 minutes. burrito. 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. and then cut into squares to serve.scallions and season to taste with salt and pepper. TORTILLA FIESTA • Flour tortillas. black olives. or until the top is golden brown and beginning to get crusty. soy yogurt. black or green • Fresh mozzarella balls or very fresh tofu. diced and sprinkled with vinaigrette . Top generously with wheat germ. 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.or soft taco-size. large shallow casserole dish. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Allow to cool for 5 minutes. drained • Cured olives. Cook some quick brown rice according to package directions. cooked with a vegetable bouillon cube. Place everything on the table. warm the refried beans in a saucepan with a little water to loosen. warmed or taco shells.
When the pasta is done. MUSHROOM-STUFFED POTATOES. prepare a platter or two of antipasto and slice the bread. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Stir in the pasta sauce (and if you've used dry pasta. Warm up as needed. and serve. Scoop out the inside of each potato half. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. • 4 large baking potatoes • 1/4 cup organic dairy. When cool enough to handle. or rice cream cheese . soy. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. cut each in half lengthwise. leaving a sturdy shell. While bringing a large pot of water to a boil and cooking the pasta. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• 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. drain it and return it to the pot. Stuff the mixture back into the potato shells. Heat as needed in the microwave or in a preheated 400-degree oven. the diced tomatoes). green part only. about 1/4 inch thick all around. Pass around the Parmesan cheese for topping the pasta.
leaving a sturdy shell. cover. chopped • 8 ounces white or cremini mushrooms. soy milk. Scoop out the inside of each potato half. stirring occasionally. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the cream cheese. cut each in half lengthwise. Heat the oil in a medium skillet. and cook until they are done to your liking. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. 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. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the onion and sauté over medium heat until golden. and serve. about 1/4 inch thick all around. Combine the mushroom mixture. leaving a sturdy shell. liquid and all. When cool enough to handle. Add the mushrooms. When cool enough to handle. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk.• 1 tablespoon light olive oil • 1 large onion. or rice milk • 2 cups finely chopped broccoli florets. Heat as needed in the microwave or in a preheated 400-degree oven. Season with salt and pepper and stir well to combine. 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 . cut each in half lengthwise. Stuff the mixture back into the potato shells.
• 1 tablespoon honey. stirring often. Remove from the broiler and transfer to a serving container. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). preferably two. any variety (portabello. Combine the mushrooms with the teriyaki mixture and stir together. remove and discard the stems. Broil until the mushrooms begin turning dark and are touched by charred spots. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Transfer to a small saucepan and add the chocolate chips. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Stir in the maple syrup. If using shiitakes. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Wipe the mushrooms clean. thinly sliced Preheat the oven to 350 degrees. maple syrup. then refrigerate for at least an hour. cremini. then cut into wedges to serve. oyster. baby bella.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Allow to cool completely. 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 . and stir. about 4 to 5 minutes. or a combination) Preheat broiler (unless using a toaster oven). until the chocolate chips have melted. Combine the first 4 ingredients in a mixing bowl and stir together. or until the top of the pudding feels fairly firm to the touch. Puree the tofu in a food processor or blender until completely smooth. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or brown rice syrup • 16 ounces fresh organic mushrooms. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. cover the top of the pie with thin banana slices arranged in concentric. Cook over medium-low heat. Just before serving. Broil in the oven or a toaster oven for 4 minutes. slightly overlapping circles. shiitake.
sugar.• 1/2 cup natural style peanut butter. then carefully remove with a spatula to plates to cool. then use a whisk until the mixture is smooth. and a knife inserted into the center comes out with chocolate. and peanut butter in another bowl and whisk together until smooth. Pour into a lightly oiled 9-inch round or square cake pan. . Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 10 to 12 minutes. Stir in the chocolate chips and optional peanuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the flour. Let stand for a minute or two. then cut into squares or wedges to serve. and salt in a mixing bowl and stir together. preferably cane juice sweetened • 1/2 cup chopped walnuts. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. rice milk. baking powder. Pour into the flour mixture and stir together until fairly well blended. Stir in the chocolate chips and optional walnuts. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir together until the wet and dry ingredients are completely mixed. Combine the applesauce. but no batter. Bake for 25 to 30 minutes or until golden on top. or until the bottoms are just lightly browned. optional Preheat the oven to 350 degrees.
Yield 1 tart. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. a mixer or your fingers until the mixture is crumbly.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Stir the sliced asparagus. adding an additional tablespoon of water only if necessary. the tougher your crust will be. Cut in the butter and shortening. Mix until the dough just holds together. and cool to lukewarm before removing the bottom. Pour the filling into the crust. Filling: In a medium-sized bowl. Slice six of the asparagus stalks. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. and add the water. or until it's set. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. beat together the eggs and milk. Baked Ravioli . or to taste Crust: In a medium sized bowl. the more water you use. into 3/4-inch pieces. Make a well in the center of the pastry. then stir in the cheese. Bake it in a preheated 350°F oven for 10 minutes. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Prick it all over with a fork. 12 servings. mushrooms. Remove the tart from the oven. and salt and pepper into the egg mixture. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and let cool. on the diagonal. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. Remove it from the oven. combine the flour and salt. oregano and thyme. Bake the tart in a preheated 350°F oven for about 30 minutes.
In a baking pan place in some of the tomato sauce to cover the bottom. Place the cooked ravioli in the pan and top with the rest of the sauce. Serve with a crisp salad. 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. Lower the flame and simmer for 20 minutes. Cover and cook for 10 minutes. sugar • 1/2 tsp. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Cook the ravioli as described on the package. Bring to a boil. Chop eggplant. celery carrot and onion. celery onion and carrot. Add the tomatoes.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Place tomatoes in a blender and puree. package of frozen ravioli • 8 oz. whole mozzarella cheese-2 cups shredded. hot and golden. until tender. The cheese should be bubbly. Slightly undercook them. can Italian peeled tomatoes • 1 tsp. pepper and garlic together. parsley. eggplant. Fry each piece in oil until brown . cheese. sugar and salt in to the saucepan with the vegetables. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a large saucepan over a medium heat stir place in the olive oil. salt • 13 oz.
mix well. Add eggplant. Add garlic and onions and cook. or 2 cans (14. about 8-10 min. zucchini. cubed • 2 green bell peppers. coarsely chopped. Cover and cook for 10 minutes. and herbs. stir to combine. coarsely chopped • 4 large tomatoes. Keep going till run out. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. until softened. quartered and thinly sliced • 1 small eggplant. about 6 to 7 minutes. or until eggplant is tender but not too soft. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. Cover and cook over low heat about 15 minutes. .on both sides. stir until coated with oil. shallots and tomatoes to pan and cook until reduced to 1/2 cup. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Add 3/4 cup of the cream and boil until slightly thickened. stirring often. Drain on paper towel and then place them in a baking pan with sauce on the bottom. heat olive oil over medium heat. Add tomatoes. about 2 min. Take remaining 1/4 cup cream and toss with pasta. minced • 1 Plum tomatoes. crushed and minced • 1 large onion. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stirring occasionally to keep vegetables from sticking.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add peppers.
butter Preheat oven to 350 degrees. 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. Boil pasta until al dente. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pepper.) Place tomatoes on baking tray. Mozzarella. Let it cool. . 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. Feta Cheese. Combine oil & lemon juice (for salad dressing. crumbles 1 pt. pepper 2 tsp. Cut each tomato in fours. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Let it cool down. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. etc.Rigatoni With Tomatoes. frozen chopped spinach 1/2 lb. Season the tomatoes for taste (salt. pkg. flour 1/2 tsp salt 1/2 tsp.
In medium bowl combine all filling ingredients and mix well. stick a knife or toothpick into the center of the pie. pepper. Then combine the two mixtures into one bowl and stir well. 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. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. sprinkle evenly with cheese. Let the pie cool for a few minutes. To tell if it is done. the pie is ready. Grill or broil until colour shows on vegetables. rinse with cold water and let drain. Uncover. Serve with Italian bread or garlic bread sticks . red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Let sit for one half hour. Meanwhile. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Bake the pie for one hour. Thread onto metal or soaked bamboo skewers. Place filled manicotti over sauce. marjoram. flour and eggs. Pour remaining sauce over manicotti.) • 2 tsp garlic. etc. Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Fill each manicotti with mixture. heat oven to 400. about 10-15 minutes. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. If it comes out clean. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Drain. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Bake an additional 5-8 min or until cheese is melted.In another bowl mix together salt.
Serve over rice. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. mix well. until vegetables are crisp-tender. cook onion and garlic in oil for 3 minutes. peeled & grated • 1 medium carrot. grated • 1/4 C onion. Continue cooking. chopped • 8 oz. Pour about 1/2 cup batter on hot griddle. Fry 2-3 minutes on each side or until golden brown. water chestnuts. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. shiitake mushroom caps thinly sliced • 1 med. thin strips . bok choy. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. bell pepper. combine ingredients. sliced diagonally • 2 c baby bok choy. stirring frequently. about 5 minutes. red bell pepper cut in short. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. or until they begin to soften. and mushrooms. vegetable stock. lightly coated with non-stick cooking spray. mustard. chopped • 1 red bell pepper. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Add soy sauce. celery.
Place a wok over medium-high heat. Transfer the eggs from the skillet to a small bowl and break them into small curds. tossing well. Sprinkle with peanutes or cashews. simmer until vegetables are crisp-tender. . Add broth and sugar snap peas. Add sesame oil. Drain again and reserve. lightly beaten 1 carrot. Bring 1 quart of water to a boil in a small saucepan. and peas. Stir until the eggs are firm but moist. add 2 tablespoons of peanut oil and the lightly beaten eggs. in 1/2" cubes 1 red bell pepper. cook 30 seconds. and vinegar. Set aside. Stir-fry 1 minute. Add the carrots. if desired. stirring occasionally. cook 3 minutes. Stir in the rice and stir-fry 1 minute. Drain noodles. red pepper. Place a small skillet over medium heat. Pour in the sauce and cook until the rice is heated through. heat oil in large deep skillet or wok over medium heat. Add the carrot and boil 1 minute. Serve hot. When it begins to smoke. add the remaining 1/4 cup of peanut oil and the garlic. 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. Drain and rinse in cold water. 3 to 5 minutes. bell pepper and bok choy. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. celery. Stir briefly. Meanwhile.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. about 5 minutes. Mix to blend well and set aside. add to skillet with vegetables. Add tamari or soy sauce. Add ginger and garlic. stirring occasionally. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add mushrooms. cook 1 minute. When it begins to smoke. stirring frequently.
Do not overcook! While the potatoes are being cooked. drain them and move the potatoes to a mixing bowl. leaving the skins on. Next. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. 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.Potato Salad • 2 lbs med. 1/2 cup of the picante sauce and 1/2 cup of the cheese. and rosemary. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Let stand 5 minutes before serving. After the potatoes are tender. Spray square baking dish. Mix rice. drained 1/4 tsp chili powder Heat oven to 350 degrees. 6 servings Spinach Stuffed Tomatoes 10 oz. oregano. spoon over rice mixture. pkg. mix the oil. seeded • 1/2 c chopped green onions • 1/2 c black olives. let the salad stand for at least thirty minutes before serving. After all of the ingredients have been thoroughly (yet gently!) mixed. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. with nonstick cooking spray. vinegar. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. They are done when you can easily stick them with a fork. crumbled feta cheese • 1 sweet red bell pepper. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Mix beans and remaining 1 cup picante sauce. This dish will keep well in the fridge for up to a week. 8x8x2 inches. Sprinkle with remaining 1/2 cup cheese and the chili powder. cook the potatoes in boiling water until tender. egg product. press in bottom of baking dish.
green onion and red pepper. honey. shredded • 2 Asian pears. onion. Let stand for 20 minutes. Asian Slaw • 1 head of Napa Cabbage. In another large bowl mix cabbage. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . drain well and squeeze dry. sugar. parmesan. Serve salad in a large bowl.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. Slice and hollow out centers of tomatoes. Spoon evenly into tomato shells. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. carrot. Chop pulp finely and add to spinach. garnish with chopped green onion and toasted sesame seeds. This salad goes well with grilled meats and fish. cilantro and sesame seeds in a large bowl. Preheat oven to 350 degrees. Discard seeds. Toss the cabbage mixture with the vinaigrette. Asian pears. Sprinkle with remaining mozzarella and parsley. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand 5 minutes. salt & pepper to spinach mixture and blend well. Add 1/2 cup mozzarella cheese. Invert tomatoes shells on paper towels to drain. Put in large bowl. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. soy sauce.
(The alcohol burns off but makes tomatoes "come alive". garlic. Add parmesan cheese at the end of cook time. heavy cream. Prepare pasta (shell or tube pasta suggested). 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. Simmer tomatoes with the two cheeses for three minutes. Set off burner and allow cheese to melt into soup. 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. . prepared according to package directions Melt butter over high heat until bubbly. salt.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Pour into greased 9x13" pan. Bake at 350 degrees 5060 minutes. then add 1 cup of heavy cream and simmer for one minute. Simmer for 2 minutes. Add red pepper flakes. Cook on low heat for 30 minutes. and pepper. Rapidly add vodka. Add chopped white part of green onion.
white pepper • Dill weed to taste • 2 pkgs. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. top with parmesan then cheddar cheeses. Garnish pie: make a small circle of 1/4 cup onions in center of pie. salt-free lemon/herb seasoning • 1/2 tsp. Combine potatoes and 1/4 cup onions.Mix completely with the sauce and serve immediately. sprinkle parsley flakes in a larger circle around the onions. Vermont Cheddar Pie • 2-3 cups diced. pour carefully over cheeses. quartered and sliced • 2 cans of 15 oz. 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. milk. Carefully put a layer of spinach and crumbled feta cheese into the crust. press into pie plate as crust. chopped • 1 tsp. 8 oz. vegetable broth • 2 onions. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle paprika in a larger circle around parsley flake circle. Combine eggs. Sprinkle with seasoned salt and garlic powder. Zucchini Soup • 4 medium zucchini. . Bake at 350 for 1 hour.
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. onions. Chill over night or until very cold.In a saucepan. Serve hot over warm. chicken broth. chopped green onions and rice. Add to a large pot and cover beans with water until water is two inches above bean line. Add season salt and continue to simmer this combined mixture for another hour. a portion at a time. Bring to a rolling boil. Cook mixture until soft. add zucchini. Add all other ingredients. except seasoning meat. Garnish with chopped chives or fresh flowers. Then blend in zucchini mixture. pepper and dill weed to taste. white rice. until smooth. Blend the cream cheese in blender until smooth. 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. approximately 20 to 30 minutes. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . After beans have been cooking for approximately 2 hours. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). or until beans are very soft and a red gravy is produced. Now add chopped green onions and additional season salt if desired. add remaining liquid. then cover and reduce to a low heat and simmer. Cook for approximately one more hour.
200 calories. many more recipes out there for vegetarians. with the calories distributed over all the daily meals including snacks. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. final mixture will be a little lumpy. Athletes must consume a minimum number of calories from all the major food groups. There are many. A combination of exercise and diet is the best way to lose unwanted body fat. and it may also help keep the body's metabolic rate high during dieting. lightly oiled. it helps the body maintain its useful muscle mass. since weight lost through these practices is mostly water and lean muscle tissue. Dieting alone can cause the body to believe it is being starved. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Prepare a medium-hot skillet. This ensures an adequate consumption of necessary vitamins and minerals. In other words. This is just a start for you. This can negatively affect his physical fitness. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. one should eat less and exercise more. women require at least 1. In response.500. Athletes should avoid diets that fail to meet these criteria. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Not only does exercise burn calories. it tries to conserve its fat reserves by slowing down its metabolic rate and.• 2 tbsp powdered sugar Mix all ingredients together very well. There is no quick and easy way to improve body composition. Losing fat safely takes time and patience. . Be creative and use your imagination. not fat. as a result. it loses fat at a slower rate.
and mental alertness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. which uses lots of oxygen. running or walking one mile burns about 100 calories. such as sprinting or lifting heavy weights. stair climbing. swimming. rowing. Aerobic exercises include jogging. a mixture of both fats and carbohydrates is used. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. exercise to music. Diet In addition to exercise. however. Aerobic exercise. walking. Anaerobic activities. fat is seldom the only source of energy used during aerobic exercise. cross-country skiing. Because there are 3. Good nutrition is not complicated for those who understand these dietary guidelines. As a result. examples include jogging. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Aerobic exercise is best for burning fat. fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet.Fat can only be burned during exercise if oxygen is used. burn little. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. if any. For an average-sized person. walking. he needs to run or walk 35 miles if pure fat were being burned.500 calories in one pound of fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. bicycling.selecting a variety of foods from within . proper nutrition plays a major role in attaining and maintaining total fitness. most people would need to run or walk over 50 miles to burn one pound of fat. is the best type of activity for burning fat. In addition. and rowing. and jumping rope. will not make up for poor health and exercise habits. good health. athletes should regularly eat a wide variety of foods fro-m the major food groups. In reality. especially in large amounts. crosscountry skiing. To be properly nourished. A good diet alone. bicycling. Exercise alone is not the best way to lose body fat. This section gives basic nutritional guidance for enhancing physical performance. swimming. Instead.
Thus. has been associated with high levels of blood cholesterol. For example. 14 if somewhat active. To estimate the number of calories you use in normal daily activity. as shown in Figure 6-3. a slow. when the number of calories used equals the number of calories consumed. = 5. that is. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.079 cal. Another dietary guideline is to consume enough calories to meet one's energy needs./min./lb.85) or about 710 calories in one hour. intensities. they should eat three meals a day. A well balanced diet provides all the nutrients needed to keep one healthy.034 calories/minute/lb.1 calories/ minute) or about 305 calories/hour. multiply your body weight by 13 if you are sedentary. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. Weight is maintained as long as the body is in energy balance. Good dietary habits help reduce the likelihood of developing CAD. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. = 11. . Keeping a daily record of all foods eaten and physical activity done is also helpful.079 cal. Even snacking between meals can contribute to good nutrition if the right foods are eaten. progressive disease. balanced. a 150-pound person would burn 5. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.034 calories per pound per minute. By comparing caloric intake with caloric expenditure. a person will burn 0. the state of energy balance (positive. and durations. while participating in archery./lb. CAD.1 calories per minute (150 lbs. and a typical. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. The blood cholesterol level in most Americans is too high. 150-pound male will burn 11.85 calories/minute (150 lbs. You will need still more calories if you are more than moderately active. Avoiding an excessive intake of fats is an important fundamental of nutrition. x 0. a person running at 6 miles per hour (MPH) will burn 0. or negative) can be determined. x 0. and 15 if moderately active.each group. results from the clogging of blood vessels in the heart./min. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. especially saturated fats and cholesterol. The result is a rough estimate of the number of calories you need to maintain your present body weight. as shown in Figure 6-4. Similarly. A high intake of fats.
sex. whole wheat bread. high-intensity activities. Initially. At least 50 percent of the calories in the diet should come from carbohydrates. We should increase our intake of polyunsaturated fat. can result. it is important to eat foods every day that are rich in complex carbohydrates. pasta. 'but as the duration increases. Repetitive. Athletes . Athletes often fail to drink enough water. Water is an essential nutrient that is critical to optimal physical performance. Examples include weight training and the APFT sit-up and push-up events. and training sport. Cool. Foods rich in complex carbohydrates (for example. In addition. especially when training in the heat. plain water is the best drink to use to replace the fluid lost as sweat. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). potatoes) are the best sources of energy for active athletes. Sweat consists primarily of water with small quantities of minerals like sodium. The current national average is 38 percent. the chief fuel burned is carbohydrates. As a result. high-intensity activities. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. up to 60 minutes before exercising. because they can lead to low blood sugar levels during exercise. age. Finally. Carbohydrates are the primary fuel source for muscles during shortterm. Individual caloric requirements vary. we should reduce our daily cholesterol intake to 300 milligrams or less. the contribution from fat gradually increases. water lost through sweating must be replaced or poor performance. The evaporation of sweat helps cool the body during exercise. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. depending on body size. It plays an important role in maintaining normal body temperature. are the primary fuel source for muscles during short-term. rice. such as candy. and possibly injury. The body uses fat to help provide energy for extended activities such as a one-hour run. Very intense activities use more carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Concerns for Optimal Physical Performance Carbohydrates.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. in the form of glycogen (a complex sugar). but to no more than 10 percent of our total calories. It is also important to avoid simple sugars.
0 to 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. During prolonged periods of exercise (1. On the other hand. The primary functions of protein are to build and repair body tissue and to form enzymes. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. if any. . during. are helpful under certain circumstances. Protein is believed to contribute little.should drink water before. too much cholesterol in the body has damaging effects. 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. Weight lifters.8 grams per kilogram of body weight. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. and after exercise to prevent dehydration and help enhance performance. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. nausea. to the total energy requirement of heavy resistance exercises. During intense training. This can improve endurance.5 grams per kilogram of body weight per day). drinks that exceed levels of 10 percent carbohydrate. Therefore. as do regular soda pops and most fruit juices. Cholesterol is a fatlike waxy substance and is produced by the liver. who have a high proportion of lean body mass. these drinks should be used with caution during intense endurance training and other similar activities. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. and diarrhea. The recommended dietary allowance of protein for adults is 0. Many people believe that body builders need large quantities of protein to promote better muscle growth. Although cholesterol has purposes and is important to overall health and body function. one's need for protein might be somewhat higher (for example. During periods of intense aerobic training. 1. Sports drinks. can lead to abdominal cramps.
You want to ensure that your levels of this cholesterol remain . When the cholesterol level is appropriate. and grains you can maintain optimal health as they do not contain cholesterol." As with some fats. On the other hand when you eat foods such as fruits. cholesterol cannot be dissolved in the blood.) HDL transports cholesterol from cells back to the liver. In fact. it plays a life-giving role in many functions of the body. As we progress with "30 days to lower cholesterol" you will learn healthy. When cholesterol is at a good level it works to build and repair cells. meat and eggs your cholesterol elevates. The purpose of this ebook is to inform. produces hormones such as estrogen and testosterone. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. High cholesterol can be avoided! With a nutritious diet. Lipoproteins equip the cholesterol to move around the body. which is another form of fat. the levels build up and cause damage by clogging your arteries. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. This is known as "good" cholesterol. When you eat saturated foods such as dairy. alternative ways to manage your cholesterol without having to rely on medications. HDL is either reused or converts to bile acids and disposed. With too much cholesterol in the body. molecules called lipoproteins carry cholesterol to and from cells. vegetables. In fact.Cholesterol forms every cell within the body. This puts you at serious risk for disease such as heart and stroke. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Instead. there are several different body functions and several different substances that make up our understanding of "cholesterol. This is done simply from reducing cholesterol by 1%. 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. and produces bile acids which are proven to aid in the digestion of fat. The two main types of lipoproteins are: High Density Lipoproteins (HDL. though. educate and provide healthful options.
family history of heart disease. which can raise our bad cholesterol levels.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Due to heart risk factors besides diet. If you want to see a graphic representation of this. . 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. gender and the heritage of the individual. some people require a very aggressive approach which includes cholesterol lowing medication. In addition. The results on his cholesterol and body health in just 30 days are truly frightening. other causes of high cholesterol are lifestyle. HDL consists of more protein than triglycerides or cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. HDL aids to ensure protection from the risk of heart attack and/or stroke. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. smoking.high for optimum heart health. and diabetes mellitus. since having too low levels of HDL . we are setting ourselves up for problems. For some. Obviously. We will address this issue as we progress in "30 days to lowering cholesterol. and aids to remove LDL from your artery walls. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. To maintain optimum health. Understanding the Causes of High Cholesterol Besides diet. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Low Density Lipoproteins (LDL. Other factors involved in this risk are age.may lead to heart problems.even when other cholesterol levels are normal . gender. consider renting the documentary movie "Supersize Me. when we speak of having "cholesterol levels" we mean more than one number. Eating fast foods and convenience foods results in eating too many fats and salts." This documentary details the attempts of one man to live on fast foods and little exercise alone.
Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. While there is not much that you can do about your age. including walking. each day will lower cholesterol. High levels of bad cholesterol may even prevent arteries . Too much cholesterol in the blood . Once a woman starts menopause. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Women generally have a lower level than men from age 50 to 55. Buy cooking oils that are unsaturated.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. work harder and start earlier in adopting a healthy lifestyle and eating plan. It is never too late to start on this path. Age and Gender: Cholesterol levels increase with age. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. The Dorsal Aorta or the main artery branches out into many smaller arteries.prevents arteries from working their best. Use low fat cooking sprays to replace heavy oils whenever possible. the cholesterol level starts to increase.especially bad 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. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. 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. Just 20 minutes of aerobic exercise. 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. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Diet: An important consideration in eating is choosing lower fat.
you need to keep your cholesterol levels in a healthy range. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . The inner layer is smooth and allows the blood to flow easily. Each are made up of epithelial cells.can increase your chances of heart disease or stroke. the arteries expand and are filled with blood. Consider: Heart disease is one of the leading killers in North America. heart attacks. It helps pump the body's blood. smooth interior. Your heart becomes starved of required blood.from functioning at all. This means that if you want to prevent heart disease. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. In a healthy person.or bad cholesterol levels that are elevated but not considered "very bad" . and the main reason behind the blocking of arteries is high levels of bad cholesterol. High cholesterol levels fill arteries with thick substances that prevent your body from working well. If this happens often enough you can suffer a heart attack or a stroke. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. For this reason. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. since cholesterol can actually lead to blockages in your arteries. As the heart beats. Even having "borderline" cholesterol levels . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. eating a better diet and getting exercise can help keep you healthy. this system works effectively and the blood can carry oxygen and other essentials throughout the body. it is critical then that we keep arteries free of bad cholesterol for optimal health. The middle layer is elastic and very strong. The heart relaxes and produces enough force to push the blood through. and strokes. Arteries are constructed of a tough exterior and a soft. No matter what your current health.
Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. a healthy diet is the one thing that you must absolutely do in order to ensure heart health.Eating is one of the things that can affect your cholesterol level a great deal. try to lower your saturated fat intake as far as possible. but reducing your intake of all salts is the better choice. Being overweight can contribute to cholesterol and to heart ailments. The effects over all will be immediate. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. this sort of diet will also make you feel generally healthier and more energetic as well. Sea salt is a better option. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. In fact. If you have too high cholesterol. if you have elevated levels of high cholesterol. As an added benefit. Consume less than 200 milligrams of dietary cholesterol each day. Receive 25_35% or less of your day's total calories from fat. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. especially if you have very high cholesterol. Again. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. or follow the limits for dietary cholesterol that your doctor sets for you. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. you can take steps to regain your health by following a low cholesterol and low fat diet. If you need assistance seek out a nutritionist or dietician. In fact. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. Limit your sodium intake to 2400 milligrams a day. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. .
High cholesterol foods include: Organ meats (this includes liver. which can wreak havoc on your heart health. rye. fish. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. • Enjoy foods high in soluble fiber. You can keep the skin on to seal in the juices so long as you remove the skin before eating. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. Limit and eat only in moderation if at all: Highly processed foods. salad dressing and sauces. eggs and nuts each week. including select cuts of meat. hot dogs. bologna. and especially processed meats such as deli meats. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. sausages. dry beans. These foods include: Oats. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. . salami and fatty red meats All foods that are fried. poultry.Refuse foods made with harmful trans fats such as margarine.
there is no such worry. chicken. If you have always felt deprived while following low-fat diets in the past. With vegetables and fruits. you do not have to worry as much about eating too many fruits and vegetables. vegetables. not poached. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. white meat.that North Americans face. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. choose leaner cuts. As an added bonus. The white "marble" is fat that can increase your cholesterol. 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. Increasing your intake of fresh (not canned. You can only eat small portions of animal products before you have to worry about cholesterol content. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . To put it simply.When selecting meat. 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. In fact. fish. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. When most of us think of "veggies" we think only of a few. Consider all the vegetables you may not have tried yet (please note that this list is not . While you do not want to overeat. Even the leanest cuts of meat.not to mention the higher rates of obesity . Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and cuts that have less white "marbleized" texture. you can avoid this in the future simply by eating more fresh fruits and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. and grains are healthier .and have lower cholesterol levels as a whole. but some fruits and vegetables have been linked to lowering cholesterol in patients. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.
from black beans. red beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . many which you likely have not tried before. mung beans. sugar snap peas.there are too many vegetables to list here . soy beans. and many others) Bean sprouts Lentils Peas (again. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. not just the seeds. broad beans.complete . there are many delicious brands of peas. These may include snow peas. runner beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. 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. lima beans to azuki beans. green peas. green beans. kidney beans. chickpeas. navy beans. borlotti beans.
Fuji. Mutsu. Kandil Sinap. Empire. not just their size. Mantet. Mcintosh. yellow and red peppers. Chieftain. Gala. some quite rare. 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. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. you will be stunned by the range of lettuces out there. Arlet. . Centennial Crab. red potatoes. Liberty. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. it is a fungus. from the common to the exotic. Honey Crisp. Empress. Jonagold. from butternut to acorn to pumpkins and gourds. There are many types of mushrooms.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Braeburn. and others. Blushing Golden. Cortland. Try the following varieties: Akane. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. orange. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables.
Royal Plum. Yataka. Monmorency cherries. Empress Prune_Plum. Red Haven. Baking Bananas. Hedelfingers. blueberries. Beirschmidt. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Starr. Red Secor. Baby Bananas. there are dewberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Stanley Prune_Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. gooseberries. and sweet cherries such as Black Russians. lingonberries. huckleberries. among others) Pears (including Asian pears. boysenberries. Virginia Gold. Reliance. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . wineberries. Wilson Juicy. and others) Persimmons Pineapples Plums (including Mt. cloudberries. crowberries. Dietz. bilberries. Apple Bananas. currants. sea grapes. Canary. bearberries. and others) Cherries (from sour cherries. Honeydew. Lapins. Russet. cranberries. Unize Plum. Canteloupe. Starking Delicious Plum. Bartlett. Cassava. Patricia. and Sensation Dwarf Peach. many kinds. Chinooks. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. elderberries. nannyberries.Northern Spy. Red bananas. Opal. Yellow Transparent. and others) Berries (besides the usual strawberries and raspberries. loganberries. Watermelon. barberries. Red Astrachan.
The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. avoid all fast-food. find a variety of fresh fruits and vegetables you have not tried and try them. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. In fact.treat it like a checklist of the food adventures you could have with food. of course. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Convenience foods. If you want to lower your cholesterol over the next 30 days.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. Your taste buds and your cholesterol level will thank you for it. 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.it is only a way to get you started in discovering new fruits and vegetables. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Look back over the list of fruits and vegetables . Cooking and Cholesterol If you want to lower your cholesterol. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Realize that these lists of fruits and vegetables is far from complete . The fact is. . are notorious for offering poor nutrition and plenty of fat. every week. Read about new varieties of fruits and vegetables and try them as well. Print the list and circle all the fruits and vegetables you have not tried. use this list of fruits and vegetables. and prepackaged meals. you will naturally choose foods that are good for you and for your heart. When you have many types of healthy and delicious foods to choose from. convenience. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. 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. most of us have tried only a small fraction of the fruits and vegetables that are out there. Over the next 30 days. salt. and sugar.
use only a pinch of the best sea salt you are able to buy. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. zucchini. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. cucumbers. cut more veggies into a salad. even if you are lost in the kitchen. You can also create a very low fat salad dressing by combining half an avocado with some herbs . There are many recipe books at your local library . herbs) and garnish with a few nuts. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. carrots. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.the very freshest you can. you can easily create a salad that is enticing. Use these to add flavor to your cooking rather than relying on salt.This isn't hard to do. Vegan. Simply chop up some favorite salad greens (mescalin mix. Use good olive oil instead of butter. switch ingredients to healthier alternatives. tomatoes. If you must use salt. Don't overlook cookbooks that feature Chinese. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Raw food. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . 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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Buy some fresh herbs. Japanese. If you have recipes you cannot part with. Wrap some veggies in a tortilla. and drizzle the salad with olive oil and lemon juice. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. a salad and sandwich take less time to put together than it takes to phone the pizza parlor.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Cooking to lower your cholesterol is not very hard. Choose fresh ingredients . and Indian recipes. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Not only is this healthier for you.
Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Instead of fats or mayonnaise on your sandwiches . . 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. If you are craving desserts. All can be made into delicious and heart-friendly meals in minutes. Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas. berries. This makes an excellent and very healthy snack.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. Add the pasta and toss until the vegetables are the desired consistency. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Combine until blended. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. This can be a very tasty combination and is still quite healthy for you. opt for skinless poultry. eggs. Add your favorite fresh herbs (basil is a good choice) and combine. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Avoid croutons. Many prepared pasta dishes use plenty of salt or cream-based sauces. You can make similar meals with rice or even low-fat tofu. Avoid highly processed deli and sandwich meats. It can also be a great quick breakfast on days when you are in a rush. use lean and skinless chicken or other poultry. Pastas: There are a number of pastas available. Experiment with different fruit combinations to find different tastes. If you do want to add meat to your salad. If you are using apples or other fruits that tend to "brown" in your salad.and lemon juice. but some combination of this recipe can give you a tasty meal with less fat. and other high-fat foods in your salads. Fruit Salads: Chopping up some of your favorite fruits. whole milk products such as chesses. Instead. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Sandwiches: Sandwiches are quite easy to make. and lemons can make a beautiful and attractive salad that is very low fat. Shred your favorite vegetables or cut them into very small pieces. bacon bits.
Choose only lean meats. sodium. If this does not work. fig and fruit bars. puddings made with low-fat milk that make lower-fat alternatives. calories. 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. Enjoy white meats.simply place the fish on the cedar. try to stave off the craving with fresh fruit. you can get planks of cedar that are perfect for baking or grilling fish . and hydrogenated fats). For example. Consume fat free. However. At many fish shops. Jello. cover with lemon juice and possibly herbs and grill or bake until done. wafers. polyunsaturated. low-fat yogurt. and sugars. so overindulging in these will certainly not allow you to keep your heart healthy. Also. animal or graham crackers. though. If you absolutely crave a dessert or snack. these products still do often contain sodium. and poultry rather than red meats. fruit sherbert. Lean meat dishes: When you have chosen your lean cuts of meat. take care to read the labels on these snacks and choose the brands with the least sugar. plenty of calories and some fats. fish. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . 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.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. occasionally eating low-fat desserts and snacks such as angel food cake. calories. you can make these foods even healthier by reducing the amount of fat you use in preparing them. skim. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and salt that you can.many are very high in sodium. and cholesterol . 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. fat.
You learned to like some foods as a child. try frozen foods that have no sauces or other ingredients added. because they were not needed. they were for less-than. Face it. there is a huge market for convenience and "junk" . Odds are. though. When you think of a salad. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. However. you may nit get the same strong images in your head. spiced.even when those foods are processed and contribute directly to higher cholesterol. Today. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. especially if we have followed less than ideal eating and life patterns for some time. When you picture a hamburger. 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. It sounds crazy. but you have also learned to associate certain foods with certain ideas and ideals .a large. simply because salads and vegetables are advertised a lot less. 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 . adopting a very low-fat diet and healthier lifestyle is often challenging. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Traditionally. pickled or tinned foods. If you cannot find fresh produce out of season.and likely this has been the doing of advertisers. Think of the last ten food advertisements you have seen. most of us have been taught which foods are healthy and low in fat and which are less than good for us.healthy processed foods. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. less than healthy foods have needed advertising. we don't always do what is right. prepared. juicy burger with all the toppings.Choose fresh rather than processed. you likely picture the hamburger you see in advertisements . 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.
2) Make good-for-you foods appealing. After all. junk foods. Most people see the majority of food advertisements on television. If this describes you. much as restaurants do. but many times these foods are less than great for your cholesterol level. Add some music or candles to your dinner.foods. they are placed at eye level. In too many grocery stores. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.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. compare the amount of shelf space given to convenience foods. Is it any wonder that restaurant meals . Take a look at those high-fat and cholesterol-high foods. avoid the television for a while and watch your cravings for fatty foods decrease. 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. though. 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 . When you visit your local grocery store. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. 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. 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. they come in brightly designed packages that grab the eye. Figure out where you see advertisements for foods and then avoid those ads. Advertisers do an incredible job at making foods attractive. and sodas to the amount of space given to the produce section. This is no mistake. Odds are. Often. . so that customers are more likely to walk away feeling happy and satisfied with their meal. sugary foods. In fact.they add ambience to make the meals more attractive and appealing. and lower your cholesterol over the next 30 days as well. Advertisers are trying to make their products appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.even those that are fatty and terrible for your cholesterol . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.
Whenever you find yourself craving foods that are high in fat or sodium. Ask your friends and family for their dining-out horror stories. 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. You can use the same technique to make good-for-you low-fat foods seem appealing.as mushy. and other foods you are trying to avoid during the next 30 days. try to find ways to make these foods less appealing. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. 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. watch out for negative words. recall the times you have had terrible fast food or convenience food meals.such as "delicious" and "juicy" described about fatty foods. and disgusting. 3) Describe foods in a way that makes them appealing to you. For example. fast foods. As soon as you are aware that you are craving the foods. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. . and look up stories about the disgusting things people have found in the fast foods and convenience foods. use a little negative advertising.when buying food that is good for you. 4) Use a little negative advertising." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Try to do the same thing as advertisers . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.For the next 30 days. congealed. Advertising works by staying with you.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .without feeling cheated or deprived. imagine them in the worst possible light . you will find it much easier to stick to a low-fat diet . If you find that you crave convenience foods. cold. greasy.
and other temptations around. go through your home and get rid of the foods that you should be eliminating or cutting back on. try to find ways to make cooking in your kitchen more appealing. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. advertisements.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you make healthy foods more attractive and visible. you are more likely to turn to them when you are feeling hungry. no-stick cooking ware. Hang up some nice curtains or at least get rid of the clutter. While you are cleaning out your kitchen. 2) Give them away to a friend or food bank.and for life! . you can easily reduce how much fats and sodium goes into each meal. That way you are far more likely to reach for low-fat. or menus from take-out places and restaurants. If these things are not in your home. If you have a deep-fryer. wok. a rice steamer.and are less likely to cheat on your new eating plan. 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. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. . There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 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. 4) Get lots of appealing heart-healthy foods into your kitchen. fried foods. healthy foods over the next 30 days . you are more likely to cook at home rather than being tempted to eat out. When you make your meals yourself. If your kitchen is an enticing place to cook. Invest in parchment paper. 3) Eat in. You do not have to invest a lot of money for this. Also get rid of any fliers. Replace your foods with lowerfat or healthier alternatives. if you can. as you work to lower your cholesterol. For the next 30 days. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. but prevent fruit flies. 2) Make your kitchen a heart-healthy place. you are far less likely to be tempted by them. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to reach for them when you are hungry. give it away. If you keep cookies.
make it a habit to meet friends at places that don't have food as a major entertainment. child. You will learn many recipes and cooking tips for heart-healthy eating. then find some way to make cooking time more fun . Over the next 30 days. Find ways to get yourself motivated to eat well for life. fear is a great motivator. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Meet friends at the gym. 8) Socialize without food. it can be too daunting to come up with a menu and then cook a meal from scratch. 9) Get motivated. and pubs or we have movie nights that include take-out pizza. or in your home rather than in restaurants or cafes that feature rich foods. on hiking trails. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Or. but we often leave eating to chance. The hard part is staying motivated to keep the diet plan up for weeks. Most of us plan our days and our finances. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. If you can't find someone to help you. so that there is no excuse to turn to convenience food. or spouse. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 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. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen.listen to music or watch a movie on a portable DVD player as you cook. Plus. This can make heart-healthy eating more difficult. and have the opportunity to spend time with others who are concerned about heart health.we meet friends at restaurants. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. 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. After a long day at work.5) Consider taking a heart-healthy cooking class. Whether you get help from a roommate. If you have very high cholesterol. For many of us. Many of us take in excess calories and fats when we eat out with others. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. cooking with someone else tends to be more fun. . This is especially a problem since we so often equate social times with eating . coffee shops.
and you will reach for these foods rather than turning to high-fat. Keep low-fat yogurt and other low fat foods around for fast snacking. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. Luckily.no larger than a pack of cards. list ways you can avoid the situation or at least make better choices when you are faced with it. and beside each item.10) Make heart-healthy food more convenient. salads. and other healthy meals easier. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. Sound too simple? Not at all. or meetings with your boss. On a paper. sodium. If Tuesday work meetings leave you reaching for cookies in your office desk. then you may need to find a different route home. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. fiber. When you prepare a meal. 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. types of fat. Post your list in your planner or other visible place so that you will see it. Make sure that you eat different fruits and vegetables . milk products) should be smaller still . and other low-fat foods are among the most convenient foods out there. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. sadness boredom." 11) Make heart-healthy food more interesting. Whether it is general stress. 12) Figure out your eating dangers and find ways to overcome them. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. vegetables. this is very simple. fruits. The portion size of grain should be smaller and the portion size of animal proteins (meats. If your walk home from work takes you past a favorite restaurant you find hard to resist. Sometimes. Most of us have specific emotions and events that may make us turn to comfort food. high-sodium "fast foods. 13) Make cholesterol-friendly eating easier. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and cholesterol in each of your foods is causing you stress. If counting fat grams. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day.
Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. Over the next 30 days. lower your cholesterol by making sure that reaching for lowfat. inexpensive. and convenience or restaurant meals entirely. Eliminate foods such as organ meats. all of which are easily accessible to athletes.do your cooking with the olive oil. herbs. 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.each day so that you get a variety. Supplements include vitamins. There are thousands of supplements on the market. metabolites. minerals. If you are on a very strict low-cholesterol diet. botanicals. or give you more energy. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. If you are considering supplements. Use olive oil as your main source of fat and refuse other dressings or sauces . There is no one magic pill or powder that you can take that will make you stronger. this may not be enough. but it will go a long way towards ensuring that you don't give into the cravings. Nor are supplements a substitute for regular exercise. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. egg yolks. you must weight the purported benefits against the potential risks . and extracts of these substances. or easily digested by all. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. amino acids. Supplement product labels must include the words "dietary supplement". full-fat dairy products. This will not make your cravings for less-than-healthy meals go away. this simple formula will be a snap to follow and will actually lower your cholesterol. Eating a variety of foods on a regular basis is the most important step toward this goal. skinnier. constituents. Variety is still important because bars and powders are not always low fat. but for most people interested in lowering their cholesterol.
Another source for information is the web. find out what type of supplements you can take for your individual needs and problems. you are probably still missing out. it sometimes needs additional supplementation to take it to the best level it can be at. find a good quality multi vitamin and take that as directed. what do you take? First off. It's like always giving your car premium gas and oil to do its job even better! . For example. If a product makes claims that sound too good to be true. start by finding a health food store or a vitamin supplier. look for supplements that can offer weight loss benefits. Therefore. There are two routes to take. How do you know how much to take? That's a trickier question. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. 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 can probably find a supplement or several that can address those problems for you. Giving your body the nutrients that it needs to make it through the day is essential to your well being. 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. But. the claims probably are too good to be true. problems with gaining weight or other conditions. quality is essential to success here. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. First off.(and cost) before deciding to use any product. But. even if you think that you can do this through the foods that you eat. Again. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. If you have heart problems. make sure that you have a reliable source. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Quality is very important if you want to see benefits from supplementation. if you have a need to lose weight. 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. First. Information is key. In addition to this.
or adenosine triphosphate. I have been using multivitamin supplements and vitamin B supplements for 20 years. the cell can no longer contract. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. arginine. turning it back to ATP. When a muscle is required to contract. and methionine. Creatine works by increasing the water volume within your muscle cells. This phosphate portion bonds to the ADP. yielding ADP (adenosine-diphosphate). the bonds in the ATP molecule are split. Creatine phosphate is "split" to yield the phosphate portion of the molecule. including both elite athletes and untrained individuals. For the majority of the population. Creatine is manufactured naturally in the body from the amino acids glycine. There are several methods by which the body rebuilds ATP. is through CP. Creatine is the most popular and commonly used sports supplement available today. Creatine is a natural constituent of meat. Creatine is also a very good supplement for gaining muscle mass. Another important supplement is whey protein. The fastest method. Once CP stores within the cell are depleted. ATP. I can gain 5 kg of muscle in just two weeks using creatine. When ATP is depleted within the cell. liver. There are several though that are very useful. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Some of which perhaps are not particularly useful. Approximately 40% of the body's creatine stores are free creatine (Cr). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are many different varieties of whey protein. and replaces that amount through dietary intake and fabrication within the body. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. and pancreas. This process takes place in the kidneys. the body must use other methods to replenish ATP. while the remaining 60% is stored in form of creatine phosphate (CP). The energy released by breaking this bond powers the contraction of the muscle. mainly found in red meat.There are thousands of different supplements on on the market. is the "power" that drives muscular energetics. The typical male adult processes 2 grams of creatine per day. without oxygen. . Creatine is used for the resynthesis of ATP.
3 = 27 grams of creatine per day After the loading phase. In the "loading phase" which is where you begin adding creatine to your diet. You can also calculate creatine dosage according to body weight and mass. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. so you would require 2.3 grams of creatine per kilogram of body weight. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. the formula would look like this: 1 lb divided by 2. Essentially.2 kg multiplied by . you should be consuming . There are two way to decide what dosage of creatine you should take. the dosage is 20 grams a day for five to seven days. this could get confusing! Not really. 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.03. Glutamine . After that. In other words. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.Supplementation with creatine increases Cr and CP within the muscle. Creatine is safe for most everyone to take with the exception of people with renal issues.7 grams in the maintenance phase. Follow along closely. Creatine is also thought to increase the body's aerobic abilities. allowing further capacity to regenerate ATP. Experts say in the "loading phase". though. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. So if you weight 200 pounds. you must use your creatine regularly instead of sporadically for it to be effective. It can also delay fatigue during repeated workouts. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. 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. your weight is multiplied by . therefore the body will quickly move to other methods of replenishing ATP. However. 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. The periods are brief because the ability of a cell to store CP is limited.
Under normal conditions. The remainder is in the lung. so you'll want to take it with milk or in a shake. Protein The importance of protein to a body builder is a no-brainer. Glutamine is a nonessential amino acid that is produced naturally by the body. you'll need both creatine and glutamine alike. Much of your protein will come from your diet. However. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Many people are choosing to supplement daily due to the long growing list of benefits. If you have too little glutamine in your system. prevent sore muscles. This two to three gram dosage used post workout builds protein. repairs and builds muscle and can induce levels of growth hormone found in the body. brain. and stomach tissues. Protein has been shown to have the best effects on the body when combined with carbohydrates.Another popular supplement among body builders is glutamine. increasing protein through weight gainers or protein powders is necessary. liver. it usually comes in powder form. and speed up growth hormone production. The typical American diet provides 3. during times of stress. Two to three grams has been found to help symptoms of queasiness. It is the single most important nutrient in a body building regimen. This includes stress that the body is under during periods of exercise. If you want to build a ripped body. Glutamine is also thought to prevent sickness. promote healing. but if you really want to grow your body mass. Again. Sixty percent of glutamine is found in the skeletal muscles. it can result in muscle loss. Research shows levels of supplementation from 2 to 40 grams daily. . glutamine reserves are depleted and must be replenished through supplementation. Protein is what makes up and maintains most of the stuff in our bodies. You have to have a positive nitrogen balance in order to gain muscle mass.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Of course. Over 60% of our amino acids come in the form of glutamine. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. our body can produce more than enough.
oxygen transport. As we said before. As with creatine. Nitric Oxide is present for a brief moment. Nitric Oxide. the best time to take your protein supplement is post-workout. low-fat milk. and will dissipate shortly after you complete your workout. when a muscle contracts and blood vessels dilate. So whey is the best protein. and increases strength along with stamina. sparing hard-earned muscle protein and glutamine stores within the body. You can also add in some fruit for flavor. which is the muscle pump we are familiar with. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. It also signals muscle growth. Unfortunately this pump is only temporary. and should be taken in the manufacturer's recommended dosage. Whey is the best investment because of its capacity as a postworkout recovery supplement. delivery of nutrients to skeletal muscle and a reduction in blood pressure. a key molecule manufactured by the body. If not. When on low-carb diets whey can function as an alternate source of energy. It often comes in pill form. It also supplies the most amino acids that bodybuilders use. Whey protein is the only choice when on a diet however. Many body builders take nitric oxide for a variety of reasons. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric oxide promotes extended ability to life weights. Combine the powder with some eggs. which in turn leads to increased blood flow. ice cream. The release of nitric oxide creates surges of blood flow. and olive oil. Nitric oxide also comes in powder form as well. so you can take it in a shake just like with other powdered supplements. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. especially on a diet. speeds recovery. it's good to combine your protein with some form of carbohydrate for maximum results. 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 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. causes vasodilation (an expansion of the internal diameter of blood vessels). . This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout.The best type of protein supplement on the market is whey protein because it is the highest yield.
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. But those are the only ones I prefer to take apart from ginko biloba. They also enhance performance making a person stronger and extending their stamina. That causes an enlargement of the breasts along with an increase in fatty deposits. Using the supplements mentioned you'll see some results quickly. and other serious diseases.There are many other supplements. but they are used by body builders all over the world. All steroids eventually change to estrogen which causes feminization in men. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. complexion. However. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. which is known as stacking . so it's good for your brain. a decrease in libido. steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure. Steroids do have some advantages. they are illegal. They are used in treating a variety of health problems including AIDS. 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. However. . especially if you use them together synergistically. Ginko is great for circulation. general energy and well-being. Both of these substances are highly controversial. Steroids increase testosterone production which can lead to overly aggressive behavior. cancer. and low sperm count. They help the body fight the ill effects of these diseases and promote healing. and in many places. you can take. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended.
though. perhaps it's better to cut down on the workouts and allow for your body to recuperate. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. . At these times a good sauna. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. Following is a list of recuperation techniques and a description of them. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Body building has long been thought of as a man's sport. your mind is a powerful tool and it helps you through each step of your day. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. a massage or soak in a hot pool will reduce the feelings of fatigue. it still takes time. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work.Growth hormones stimulate the elements in the body that make muscles grow. They are naturally produced by the body. They can be dangerous. but more and more women are getting interested in it as well. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. You will still need to take time to rest though. 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. but many body builders take them to basically tell their muscles to get bigger. A Healthy Emotional Life As you can assume. You can get huge. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Even using various methods to help your body recover. They can make you bigger quicker. It controls the way that you perform each action. as well. MENTAL TRAINING Mind Fitness.
In addition. There are many various ways that you can improve your emotional state by learning how . The mind's health is quite an important aspect and. 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. there are many ways that your mind's fitness may not be the right level that it should be. Keeping your mind active. Emotional health is an important battle that everyone must strive to improve. What's Healthy? For your mind to be in a healthy state. several key things must play a role. challenged and attentive is essential to your well being and this fight. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. there is evidence that says that you can actually push off the onset by some time if you do the right things. In fact. you need to be fully capable of thinking clearly.Yet. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. There are many different ways that this can happen. For this particular battle. such as a death or deception. 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. For example. including the simple fact that you may have to battle illnesses more often and with greater intensity. First. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. When you are emotionally or mentally unfit. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. your body's health is directly related. it's anything but easy to make it through the day without dealing with some type of stress or pressure. Although you may be wondering just how you can control your minds fitness. you need to be able to effectively deal with it and then to move on. the importance of having a healthy brain is very evident. you need to exercise your mind. While life affects each one of us. should something emotionally troubling happen to you. 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. performing mental tasks and you need to be able to conquer problems effectively. believe it or not.
While there isn't always a need to be religious or spiritual. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Those that are spiritually fit. This is a personal decision. Indeed. Spiritual well being is a critical factor in maintaining your health. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. of course. During these times. For those that do believe in a Higher Power.to react to critical situations. you do all that you need to do and there's nothing limiting you. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. mental turmoil and even times when they are so stressed that they can not function properly. . Not only does it pull you down through causing large amounts of emotional trauma. Believe it or not. Sometimes it may be important to remove the stressors from your life. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. but it also causes all types of physical problems for those struggling with it. most people go through stages of depression. It can lead to various health issues physically. you can consider them. the right social activity is one way to improve your emotional health. but that's not a common occurrence. 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. it can often play a role in the way that you see your life as well as in your emotional state of mind. After all. mentally unstable and unfit. It can help you to tackle even challenging tasks with more ease and with success. too. But. Where Are You Now? When it comes to determining how mentally fit you are. you may think that you have nothing to worry about. While you can't take away everything in your life that causes stress. and you. learning to effectively manage stress is important. too.
Emotional eating is eating when things go bad. 1. For example. 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. Be honest. Yet this is a dangerous situation. For many millions of people. Do you have physical pain that is not the result of an injury? This could be stress related! 2. or are eating whenever you feel like it. now. Do you struggle to make the goals that you set for yourself? 4. Do you feel anxiety. ask yourself these questions. then you should be considering the vast number of mind fitness needs you may have. If you have trouble sleep. Improving the fitness of your mind not only improves your daily life but increases your longevity. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. it hurts to hear but just like your body goes through illness. While you may not want to do this. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.Yes. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. Do you hate the life that you are leading. It's easy to go to the food to get the satisfaction that you need. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. While food never used to be so readily available. your mind can be struggling at the same time. . although you may not realize it. stress and angry often? What does it feel like and how intense does it get? 5. consider this scenario that happens over the span of time. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. To determine where you stand in mind fitness. too. For the most part.
As your self esteem drops. In fact.. you didn't do the job right. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. . it's also one of the worst things you can do for both your physical and your mental health state. you find yourself in even more problems. In just a bit we'll talk about some of the ways that you can have good mind fitness. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. is to recognize that there is a connection between the way that you feel and the way that you eat. you hate your job so much that the only thing that makes it feel better is eating something bad for you.. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Incorporate as many of these things into your life as you can. which includes emotional eating. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Emotional eating is one of the hardest cycles to break.. you are not fitting well into your clothing.these are all things that people end up saying to themselves when they are emotionally depleted. Soon. You can't make the right decisions. Just look at you. yet if left intact. and you'll see differences in the way that you feel and the way that you see the world. You then find yourself dealing with pressure from the boss. your self esteem drops. The first step in fighting the way that food makes you feel. 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. fatty lunch. though.You begin by getting stressed at work. You are a failure. You decide you need a big. Soon. A health self esteem is one that's confident but not overly macho. You aren't any good. you almost purposely make the situation worse by eating bad. You become upset at yourself. Now. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. the pounds are creeping onto your hips.
Just putting on a beautiful outfit can make you feel good about yourself. both physically and mentally. "Hey. Then. Getting away or even just finding time to play a board game is essential. Learn to take criticism positively. Although challenging. whatever way is fun to you. Those that dress well. its fun to have people around too! But. Those that have people around them to support them do well in many more aspects of their lives. working through them and then letting them go. If you are married. This allows your mind to repair damage and it allows you to improve your network of friends. 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. ask what you could have improved on for next time. 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. Commit to going out and having fun. you need to be able to say. Let's face. If your boss says that the job wasn't good enough. how can you build a social network of people that you can rely on? Make time for those that you already have. You should always strive for a lifestyle that's positive with those in your family and your friends. Getting down on yourself because someone doesn't like the job you did isn't okay. In addition.Accept those. that relationship alone will be one that you have to work on. That means taking on the challenges that come up between people. even when you don't pay attention to them otherwise. learn how to accept compliments and to take criticism. In part of that comes the fact that if you want to have family and friends you . Don't take friends for granted because they won't be there when you need them the most. Don't assume that they will always be there when you need them. take care of the way that they look and those that do things for themselves are the most confident people out there. Relationships take time and work. 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. at least one time per week. work on improving them if you can and then do the best job that you can overall. Build A Social Network A social network is a very important to your well being.
It hinders you throughout your life by causing unhealthy living situations. or some other thing that really brings you happiness is necessary to have. Managing Stress Its not easy job. find an outlet. by relieving stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. Your Overall Mental Fitness Plan So. You need to find something that you love to do. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. You should also use challenges to help power you through your day and your life. allowing you to fend off Alzheimer's and other conditions like it.need to be a friend. a physical activity. there are many things that you can do. 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. getting the answers and working at it helps to improve the brain's function. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress affects your ability to function properly. You'll feel good about life and your social network. For starters. . If the situations that you are in provide you with high levels of stress. physical risks and puts your entire well being at risk for emotional breakdown. it is important for you to find solutions to those problems. now you have it! You know what to do to make your lifestyle improved through these changes. too. but you have to do it! Stress is one of the largest problems in health today. A hobby. To help remedy stress. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Asking questions. but mentally you do! For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. 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. always keep yourself learning. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.
and physical fitness increases. Do things that are enjoyable to you. this one will be structured a bit different. Working on this is hard. 4. is a problem for your health and your ability to make it through the life you have. they are not everything. 3. but you may not realize the extent at which it takes to improve them. Too Your lifestyle is the way that you live your life. 2. smoking will eat away at your lungs and will cause cancer. Unlike the other chapters. If you can't think of anything. learn something new. Improve your stress levels and see physical. You probably already know the risks of what these things can do to your life. Make changes like these today and see results today. Each decision you make throughout the course of the day plays a role in your fitness. Improve them. Improve your brain's fitness by challenging it through new adventures. Lifestyle Fitness. 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. Improve your social network to reduce stress and to improve your quality of life. It will cause cancer eventually in your lungs.1. For example. drinking and drugs. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. continuous learning and through challenges of all types. mental and emotional benefits right away. Drinking And Drugs Each of those three things. 5. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. It also helps to make it through difficult times when you have someone by your side. Although each of these other elements that we've already talked about is very important parts of your lifestyle. There are no ifs about it. Keep your self esteem positive. smoking. You Are What You Do. Smoking. .
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. smoking is something that you can stop.Rest is one of the most overlooked parts of an exercise regimen. There may be an underlying medical condition that could be causing it. you need to remove these problems from it. your body can repair the damage that you have done to your lungs. Drinking and drugs are just as bad. you destroy your body slowly and methodically. To improve your lifestyle and to extend your life. others can't. For one. sleep is the body's time to relax and to recoup what it's done all day. find a method to stop smoking and do it. If you are facing problems with insomnia or are struggling to get to sleep. Some damage can be fixed through healing over time. Your lifestyle fitness requires that you get quality sleep each night. When you quit early enough. It's the way that your mind works through problems. then you aren't getting the right amount of sleep for health. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. To improve your fitness. you put your life at risk and you destroy the organs in your body. They aren't able to improve the level at which they can function and they make bad mistakes. talk to your doctor about it. but the . Those that don't get enough sleep are not capable of performing at their best physical or mental level. You need this time for your mind to. your stress levels DO go down and you can feel better about the life you are living. This can only happen if you stop soon enough. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. You kill brain cells. You will find that your health increases.But. refresh and give yourself the best chance at improving tomorrow. your energy increases. Smoking and drugs are simply a no no. Why is sleep so important ? There are actually several reasons. Stress hurts more. though. physical ailments hinder you more when you don't get enough sleep. It's the time that your body heals from the exertions of the day. even if it is one of the hardest things you will have to do. Sleep Do you sleep ? No. It's a time to restart.
which is above the legal driving limit in most states. As your body temperature lowers. • Don't drink a lot of fluids before sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. though. • Keep your bedroom dark and cool. . During the suspended state of animation you are in. For starters. Some people disagree with this theory. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Not only will the caffeine keep you awake.build muscle. your body is doing exactly what you have been asking it to do during your workouts . What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Just as you'd never head to the gym after drinking a few beers at your local tavern.reality is it is actually a quite important principle. but if you go to bed on an empty stomach. This will help you signal your body that it's time to think about resting. You're better off waiting until the next day when your body has been given proper rest. Lack of sleep can have an intoxicating effect on your body. but you'll have to use the bathroom more often as well which will disturb your sleep. Working out in this state has its obvious downside. Body temperature has a huge effect on our ability to fall asleep. Make sure this snack is light. you should never work out after not sleeping the night before. Try having some white noise in the room like a fan running. If you work up a sweat before trying to sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. you start to feel sleepy. According to the Journal of Applied Sports Science. Muscle adaptation and growth often occurs at night. • Try having a light snack before bedtime. your lack of muscular coordination places you at a much higher risk for injury.096. • Get at least eight hours of quality sleep per night. it can distract from your ability to fall asleep. especially tea or coffee. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.
but it really can be. Your body can recover and repair any damage you did during the day while you are at rest. If you are having problems with sleeping. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.While your body is sleeping. your body's synthesis of protein increases. healthy lifestyle. it is also vital in helping your body recover and ultimately grow like you want it to. 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. but the majority of this happens while the body is at rest. This is what makes you grow. • Don't eat before bed. stress causes a wide range of health concerns for your body. Just think of the role that money plays in your everyday life. A majority of growth hormones are also released when the body is in the sleep state. Money is one of the largest causes of stress in people every single day. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your home life. your marriage. • Don't do stimulating things before bed such as watching television or working on a project. and even your physical health. As you know. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Growth hormones are very important in increasing muscle mass. You worry about money and end up facing financial hardships that move into your work life. there are many ways that you can overcome them. During a workout. growth hormones are also released. at least two hours beforehand. Just as sleep will give you more energy.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. These are only a few resources you can check out as you begin your body building quest. but it's free. In researching this book. and ways to prepare yourself for competition. Ask around when you are in the gym.abcbodybuilding.Nothing can really compare to personal advice and guidance.bodybuilder. or network with others in social settings. Here are a few you should really check out: • www. contest schedules and results. Look around you and find what works for you.com This is another super website where you can find tips and tricks about how to maximize your workout. You will find more information than you could have ever hoped for on this website including tips on nutrition.com This site is nothing less than amazing. this author depended on several of these websites for information. You will get the most information by joining their website. • www. where to find supplements. 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! .getbig. 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. The Internet is another invaluable resource for body building information. • www. as well as pictures of people who have made amazing transformations through a body building program. sample workout plans.
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