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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.
is well maintained for many years. and even years off of your life when you don't take care of your machine (your body. Others may need a certain level of fitness for their employment. all of my friends. You could take all of my money. but remember that fitness is something that you can get into the habit of doing which makes it easy. then. That's what we want you to think of when you think of fitness. this will be something different. Well I can go on about the benefits of fitness and will do so later in this book.) Fitness is about SURVIVAL. you likely hated it.That's what gives me the POWER to SUCCEED. . Really. for example. Your body is designed to work as a machine. it will last many years longer. When the machine is neglected either in part or in the whole.Imagine walking alone at night and really feeling safe because you are physically strong. That's costly to you. Fitness is a term that is used to help define the ability to stay in the best physical shape. You learned to put your clothes on. Others may be recovering from an illness or injury. trust me on this from a guy that used to smoke two packs of cigarrettes per day. then. Let's make fitness fun. it is a matter of staying healthy as long as possible. If a car. Do you worry about brushing your teeth today? No. it can be that simple to be healthy. because it's a habit. You'll learn many things that you'll be able to implement immediately to start experiencing success. Sorry if I sound overly patronising. you cut several years off the life of the car. you are shaving away days. For most. But. everything but so long as I am still fit and strong and healthy . the entire machine works the best that it can. Imagine having a greatly increased sex drive. When you were learning how to do them. it became something that you didn't think twice about. weeks. once you learned how to do it. but when you look at this as your body. then the machine won't run well and eventually won't run at all. When you were three you were probably taught to brush your teeth. When each part of the machine is cared for. Fitness is not something that you have to struggle with. "What am I staying in shape for?" To each person. If it isn't taken care of. for example you don't change the oil in it. Fitness is an essential part of life. You may ask.
the first weeks of learning to be fit and staying healthy will be the hardest. It's just something that you do. Don't worry. this is painless. What do you see? If you are unhappy about any part of your body or training. The same applies to experienced athletes that must alter or increase the training in a specific area . That's not true. . IT WONT BE EASY AT FIRST.such as a weight lifter adding cardio to beat belly fat. You will be sore and tired. You'll claim that getting fit is just too hard. Our first goal is to determine where you stand right now.Overcome the initial procrastination. Nevertheless. You'll find excuses about not doing it. chances are good that area of your body is bothering you because it's an unhealthy area. You just can't give up what you love. but it may hurt your ego a bit to do it. For me it's a bit of belly fat. You'll dread it. Granted. if you have the will power to save your life by sacrificing for just a few weeks. In fact. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. it's an important first step. you'll see that fitness can be easily mastered by you.
Here are some questions for you beginners to ask to determine where you stand right now.this is part of the goal setting process. this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to begin by understanding that change needs to happen. but it needs to be in a certain range to be healthy. For adults. the more prone to health risks you are. You need to use them to understand exactly where you stand right now. Experinced athletes should also do a realistic self review . The higher this number is. You can find calculators for many of these available to you free of charge on the web. Its important to do this to more firmy establish and prioritise your fitness goals. You need this number to be there. There are several tools that you need to use to determine your health level currently. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.
In effect. Your kidneys. But. Those that have a large midsection are the most prone to heart problems. your lungs and even your heart are suppressed. . This is an important piece of information because of how vital it is to your health. Beginners . Those that have a larger midsection are most prone to health risks.• Ideal Weight: In comparison to your height and body structure. start by getting through these basic first steps. ideally. causing difficulty for each organ there. Your waist is important because it is the indication on your body of your potential health risk. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. your ideal weight is the weight that you should be.What To Start With To get started with fitness. the fat here is likely to be what kills you. The fat that is here will push into your body. there's much more for you to consider. These three things are critical elements for you to take into consideration when considering where you stand right now. if you are overweight.
to improve on. Pull up your shirt. Do it the same time and same way every time you weigh yourself. You need this to see just how unhealthy you are currently. Stand up straight. Measure your waist. Determine what's important for you to maintain. your heart rate as well as any other important factors he may be interested in you improving. This will be your indication of your weight loss and health improvement. Get your weight. and to work on first. 5.1. Set your goals. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Write them down and post them in several locations in your home. Meet with your doctor to talk about your overall health. It's going to come down and that will be quite rewarding! 4. Do this at home on a well programmed scale. Determine that you are healthy enough physically to begin improving through diet and exercise. . not at your doctor's office. Ask him for measurements of your blood pressure. 2. suck in your gut and measure at your belly button all the way around using a tape measure. Calculate your BMI. 3.
Although many people start looking into fitness because they want to lose weight. you can begin to improve your health. People with some experience under the belt will need to examine their flexibility. I was very ill and thin. With fitness everyday is a new beginning so you can always review your progress and set new goals. But. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. Throughout this book. Cardio Vascular fitness level. By understanding where you stand on these factors above. I'll point you in the direction of improving your overall health. that's great! You are one step closer to being healthy. For me the impression made in the initial months was very strong because I made much progress in this time. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . If you don't think that you need to lose weight. strength etc. There's much to learn and improve on for most of us. For others it will be less dramatic. that will mean improving other qualities of your life. 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 many that will mean losing weight. fitness is not just about weight loss. Therefore. I got into it because I was a drug addict. What You Will Learn So. Many people are still at risk for high blood pressure.Now that you have this done. or giving up some addiction or bad habits. high cholesterol as well as other concerns even though they aren't technically overweight. For others. that's not to say that you don't have health problems beyond that level. you need to take into consideration the fact that overall health is in fact important to improve. inflamation syndrome.
I know your situation. Losing weight. Emotional stability is critical to overall health. smoking or drug use. Namely alcohol. ways. isn't enough if you aren't eating the right foods even if you are losing weight. But giving up serious vices is not easy and you are well advised to get professional medical advice. it doesn't do much good if you don't eat the right foods. When i was in the army they were very keen on sleep deprivation. we will start there. Those with eating disorders can also benefit from physical conditioning. I normally need 9 if I'm training and eating heavily. Throughout each of these aspects. I say hogwash and current medical research says the same. Its simply not true. They used to tell us alot of bull that 6 hrs is sufficient.Each of these aspects is very important. Remember. the goal is to improve your stress level.some say they only need 4-6 hrs. Because each plays a role in your overall health. . help you to understand where you are and then help you to get to the goals that you have. 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. With lifestyle fitness. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. GET ENOUGH SLEEP !!! Sleep . With your mind fitness. General Health: First things first. but 7-9 hrs is optimal. 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. Since your body is likely to be your largest factor impacting your life. While your body must be maintained as much as possible for health. we mean making sure you are emotionally and mentally fit. each aspect is just as important as the next. especially of course if you are too fat. That means insuring that your overall life is healthy in regards to the life that you lead. we'll teach you how to improve your life through easy. for example. The longest i went without sleep in the army was 5 days and 4 nights . but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Most of us need 7-9 hrs sleep everyday. 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. Many of you will be fighting with some bad habits. Sure you can function on less or more. and even fun.
I cover diet in another section because its very important. delivering fuel to it so that it can perform its duty. Your heart pumps oxygen rich blood to each cell in your body. I recommend you go to a good doctor and just get a general check up. This means physically. In fact if you are looking at changing your body composition I dare you to do before and after shots. give up the vices like drink and smoking. actually. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. even those things that you don't think about doing like your heart beating and your lungs breathing. This is so you can see the improvements in coming weeks and months.if its unhealthy. Stress and recuperation are also critically important and are covered in another section of their own. Change your diet . Each part of your body functions well because of the support that other parts play.So. Your lungs supply your heart with the necessary oxygen. get 7-9 hrs sleep every night. the time has come to improve the way that machine is working. . Your brain keeps everything working. Your body is a well designed machine.
Keep a log of this information so that you can see your progression. Yet. to know what level of fitness your body is in. Your body is used to providing your muscles with the fuel that they need to work hard. it goes further than this. That way. You may not physically be able to exercise . the same day at the same time each week. While your diet is something for the a later section. too. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. your blood pressure and your body mass index are good indications of your overall health. you can improve your overall health and then improve upon your situation by knowing how to. you should address these specific concerns. It would store food in fat so that when there wasn't enough food available. not to sit idle. your body can't maintain a healthy muscle mass. your arms or anything else. too. Your weight. Talking to your doctor is a great place to start when it comes to determining your overall health. You shouldn't skip this step.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. You should weekly weigh yourself. it's important for you to know where you stand health wise. Where Are You at? As we've mentioned. What some people don't realize is why their body has developed as it has. we need to address your body's ability to do what it needs to through being physically capable. That means taking the measurements that we've listed. these fat reserves could be used. chances are good that your heart has been affected by it. Well back in the time of the cave man. the body had to do what it needed to so that you could stay alive. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Your muscles are necessary for functioning but they have been built to be used. If you have problems with your legs. If you don't work hard. You should understand how well your body is working. your neck. What's Healthy? As we mentioned early. this could be a potential problem that needs to be considered. If you are overweight. You cant do that without the information in your head and I cant teach you everything in just one book. you need to take into consideration the vast number of measurements that we've already taken.
Its not easy thing to do at first. This competition was the basis for many . he created several businesses around his fame and was among the first people to market body building products bearing his name. As he became more popular. Understanding where you are is difficult for many at first. Gyms are big business. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Even an overall fit person can often improve their body's fitness through improving their body's makeup. In the late 19th century. Now. Our overall plan to improving your body's fitness level is through exercise. It's a hard realization. even if you aren't overweight. and body building supplements are at an all-time level of performance. But. not to sit in a chair at a desk all day. that's a great sign. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. 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. it's not the permanent solution. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. its going to improve. Exercise is something that some people hate and others love. he was credited with the invention of the first exercise equipment marketed to the masses. one step at a time. If you aren't having any physical limitations. He became so successful. the sport of body building has been around for quite some time. In actuality. Using your muscles and strengthening them are vital to improving health and fitness.to a certain level. 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. but it will get easier. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. chances are good that you aren't getting enough exercise and fitness into your life anyway. Again. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. the man known as the "father of bodybuilding". pains or weight problems. coupled with the other fitness elements later throughout this book. personal trainers are making a tidy living helping people stay fit. look at your body in other manners to determine what you can improve on.
and body building equipment evolved into an effective means for working muscles in ways never thought of before. body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies. men around the world were inspired to become bigger in their physique. . you heard of him right ? Through the years. In 1970. When World War II broke out. there can be a lot to learn. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. and the sport has evolved into a real competitive arena. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Training techniques were improved. 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. stronger. nothing will compare to actually getting to the gym and lifting those weights. and more aggressive in their behavior. but you'll need some information first.others to follow including the Mr. Of course. Olympia competition that remains the most popular body building contest to date.
hormones and waste products in the blood such as lactic acid. Components of Fitness Physical fitness is the ability to function effectively in physical work. training. Especially with the training and recuperation. Deeply tied in with all of this are your biocemistry and your nervous system. and other activities and still have enough energy left over to handle any emergencies which may arise. If done in the right way the two are complimentary. Your workout routines. After a while you will develop a natural sense for this. The components of physical fitness are as follows: Cardio respiratory endurance . Well guess what. Aerobics can improve muscle function and growth.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Your body works with a natural cyclic rythym. then there is anerobic which is great for muscle and bone growth and strength. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. By balancing your training and recuperation you can optimize your biochemistry. consider this . If you can do it with one. supplimentation and recuperation should all fit in with your optimal body routine. But its a nerve reflex that prevents you. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Diet also has a significant influence over biochemistry. By training.Exercise Physiology Lets cover some basics about physical training. Nothing else. Anerobics can aid the cardio system and reduce fat.can you do the splits ? Probably not. The nervous sytem is quite remarkable. 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. There is aerobic training which is best for cardio respiratory improvement and fat loss. The nervous system prevents this from happening (thank heavens). 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. The three things of most interest to us in biochemistry are nutrients. diet.
sleeping. reduces performance. detracts from appearance. Body composition .the greatest amount of force a muscle or muscle group can exert in a single effort. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. agility. . and Type. One should strive to exercise each of the first four fitness components at least three times a week.the amount of body fat an athlete has in comparison to his total body mass. Excessive body fat detracts from the other fitness components. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. muscle power. eye-hand coordination. "FITT" Regularity. Progression. a person must exercise often.Muscular strength . Appropriate training can improve these factors within the limits of each athletes potential. Intensity.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Muscular endurance . The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Factors such as speed.the ability to move the joints (for example. Infrequent exercise can do more harm than good.and following a good diet. and eye-foot coordination are classified as components of "motor" fitness. Flexibility . elbow. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. knee) or any group of joints through an entire. To achieve a training effect. progressive training. Regularity is also important in resting. The principles of exercise apply to everyone at all levels of physical training. and negatively affects one's health. normal range of motion. from the Olympic-caliber athlete to the weekend jogger. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Time.
strength. Recovery. Ideally. Time. time. The acronym FITT makes it easier to remember them. FITT Factors Certain factors must be part of any fitness training program for it to be successful. muscle endurance. Providing a variety of activities reduces boredom and increasesmotivation and progress. Thus. These factors are Frequency. 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. For example. and flexibility training will not improve any of these three components. . Specificity. athletes should have at least three strength-training sessions per week. then I do my weight training and perform stretches between my weight exercises. muscle strength. To be effective. at least three exercise sessions for cardio fitness. For optimal results. Three physical activity periods a week.Intensity. it does not improve a 2-mile-run time as much as a running program does. to obtain maximum gains in muscular strength. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. with only one session each of cardiorespiratory. especially when training for strength and/or muscle endurance. for example. however. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. athlets become better runners if their training emphasizes running. Variety. You will find that you can experiment and find the optimal routine for your metabolism.Balance. Another way to allow recovery is to alternate the muscle groups exercised every other day. a program should include activities that address all the fitness components. Although swimming is great exercise. goals and motivation. and Type. Training must be geared toward specific goals. Personally I have a cardio workout at the warmup stage. Overload.you must strive to conduct 5 days of physical training per week.since overemphasizing any one of them may hurt the others.
the greater the intensity of the exercise. will help keep you super fit. In the first week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. you may also choose to run on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. 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. During the second week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Wednesday. and Friday. 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. However.With some planning. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. and those that exceed 90 percent HRR can be dangerous. 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). Monday. For example. The more energy expended per unit of time. By training continuously in this manner.and Friday are devoted to cardio fitness. INTENSITY Intensity is related to how hard one exercises. if you have a hard run on Monday. Such programs. it is the factor many units ignore. The following training program serves as an example. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. . Wednesday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. a five-day-per-week program is much better than three per week. Unfortunately. when coupled with good nutrition. all components of fitness can be developed using a three-day-per-week schedule. and cardio fitness is trained on Tuesday and Thursday. However. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Wednesday. and Tuesday and Thursday are devoted to muscle endurance and strength. Depending on the time available for each session and the way training sessions are conducted. and Friday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect.
he can determine which percentage of HRR is a good starting point for him. if he is in excellent shape. resting heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. If a athlete knows his general level of cardio vascular fitness. graphic$$$$$$ When using the MHR method. . The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. For example.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). one can be sure that the intensity is enough to improve his cardio fitness level. if he is in poor shape. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. As a result. at 90 percent MHR. By determining one's maximum heart rate. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in relatively good shape. the group run will be too intense for some and not intense enough for others. and relative conditioning level. if he is in excellent physical condition. To compensate for this. one must compensate for its built-in weakness. the THR is figured using the estimated maximal heart rate. an appropriate THR or intensity can be prescribed. For example. graphic$$$$$$ Percent MHR Method With this method. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. at 60 percent HRR. With this information.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). a 20. and. if he is in reasonably good shape. One's ability to monitor the heart rate is the key to success in cr training. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. Thus. A athlete determines his estimated maximum heart rate by subtracting his age from 220. at 70 percent HRR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. he could start at 85 percent of his HRR. at 80 percent MHR.
) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. the body will usually have reached a "Steady State" after five minutes of exercise. then multiply this by six to get his heart rate for one minute. As shown.) During aerobic exercise. the value is rounded off to the nearest whole number.7 BPM is rounded off to give a THR of 161 BPM. At this time. the athlete should monitor his heart rate.) Yet another way is to place the hand over the heart and count the number ofheart beats. the athlete should get a count of 27 beats (161/6= 26. (See Figure 2-1A. Thus. During the 10. as in the example. a THR of 160. In summary. muscles. The result is then added to the resting heart rate (RHR) to get the THR.7. particularly if they cannot find more than 20 minutes for cr exercise. the product obtained by multiplying 0.70) before it is multiplied by the HRR. To determine the RHR. an adequate level of fitness.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.83 or 27) if he is exercising at the right intensity. When the calculations produce a fraction of a heart beat. the percentage (70 percent in this example) is converted to the decimal form (0. use the THR of 161 BPM figured above. or to see if one is within the THR during and right after exercise. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. These arteries are located to the left and right of the Adam's apple. . and lungs an adequate training stimulus. 160. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and immediately after exercising.7 results.70 and 131 is 91. In this case. For example. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7 is added to the RHR of 69. When 91. This will let him determine if his training intensity is high enough to improve his cr fitness level. place the tip of the third finger lightly over one of the carotid arteries in the neck. and the heart rate will have leveled off. Exercising at any lower percentage of HRR does not give the heart. or maintain. He should count his pulse for 10 seconds. If his pulse rate is below the THR. Before anyone begins aerobic training.second period. (See Figure 2-lB. he must exercise harder to increase his pulse to the THR. (See Figure 2-1 C.
If he takes only one pulse check. a 40-year-old athlete with a low fitness level should. the longer the required duration. Here are some tips for you to get in aerobic training. To find out if you have any limitations. an athlete can easily find his own THR just by knowing his age and general fitness level. since one missed beat during the 10-second count. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should count as accurately as possible. A athlete who maintains his THR throughout a 20." This method relies on how difficult the exercise seems to be. In this type of training.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. your body will work to improve its function by improving how much work your heart can do. For example. The more intense the activity. Walking is a great place to start. Using this figure. It is inversely related to intensity. TIME Time. multiplied by six.If his pulse is abovethe THR. he should do it five minutes into the workout. gives an error of six BPM. He should check his exercise and post exercise pulse rate at least once each workout. during aerobic 70 percent HRR. refers to how long one exercises. TYPE First we will discuss aerobic training. talk to your doctor. • Start with basic aerobics and work up as your tolerance increases. or duration. . the shorter the time needed to produce or maintain a training effect. then start with a basic program. the athlete must train for at least 20 to 30 minutes at his THR. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. If not. Another way to gauge exercise intensity is "perceived exertion. To improve cr fitness. the less intense the activity.
They must also be of sufficient duration and intensity (60 to 90 percent HRR). . Swimming. . though.Swimming.Skiing (cross-country).Rope skipping. You should try to increase this to 30 minutes three times per week. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. -Handball (singles). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . playing your favorite sport. .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. -Basketball (full court). running.Jogging. and other physical activities are perfect for aerobics. elliptical machines.Road marching. Your goal is to start with 10 minutes of continuous aerobics three times a week. SECONDARY (Done with partners or opponents of equal or greater ability. as soon as your body allows for it. .Walking (vigorous). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . .) -Racquetball (singles). • Move on to more aerobic style exercises.Bicycling (road/street).Rowing. . -Tennis (singles).Stair climbing. . . .Running. . bike riding.Exercising to music. .Bicycling (stationary).
Proper warm-up and cool-down. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. knees. 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. help prevent injuries. but can also be a major cause of injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. ankles. athletes need information on ways to prevent running injuries. A well-conditioned athlete can run five to six times a week. and the feet strike on the heel and push off at the big toe. the faster the arm action. and. to do this safely. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. However. (cross-body arm movements waste energy. The arms swing naturally from front to rear in straight lines. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.) The toes point straight ahead. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs. The faster the run. Besides learning running techniques. 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. I prefer the rowing machine as It can avoid injuries associated with running. Some athletes may need instruction to improve their running ability. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a .
56 seconds (1:56) for each 440-yard run. Using the time from Step 1. In interval training. it can be estimated from his last APFT by taking one half of his 2-milerun time. rowing. In this way. Using the work-interval time for each 440-yard lap from Step 3. 56 seconds to 1 minute. Using a 2-mile-run time of 1600 minutes as an example. bicycling. Step 2. The athlete's 2-mile-run time is 16:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.relatively short time and increase his running speed. 2. twice the length of the work-interval periods. swimming.mile run time. (8:00 minutes/4 = 2:00 minutes per 440 yards. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. . the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. the energy systems used are allowed to recover. 59 seconds during interval training based on the athlete's 16:00. therefore. hiking. He does this repeatedly with periods of recovery placed between periods of fast running. This type of intermittent training can also be used with activities such as cycling. 52 seconds long (1:56 + 1:56 = 3:52). Determine (or estimate) the actual 1-mile-race pace. If a athlete's actual 1-mile-race time is not known. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. Recovery periods. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.) Thus.) Step 3. (2:00 minutes . will be 3 minutes. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session.1 to 4 seconds = 1:59 to 1:56. each 440-yard lap should be run in 1 munute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. These recovery periods. the pace for an interval training workout is calculated as follows: Step 1.
athletes should start intervaI workouts with a warmup and end them with a cool-down. there are two seconds of recovery. As with any workout. After a athlete has reached a good cardio vascular fitness level using the THR method. 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.This can be done on a 440-yard track(about 400 meters) as follows: 1. the workto. As the athlete becomes more conditioned. It shows common 1 -mile times and the corresponding 440-yard times. 2. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Because the heart rate is not the major concern during interval training. He may also do recovery workouts of easy jogging on off days. If he responds well. he may do it twice a week at the most. For each second of work. As a result. At first. another type of cardio vascular training sometimes called speed play. Because of the intense nature of interval training. During the recovery interval.rest ratio is 1:2. Follow each 440-yard run done in 1 minute. 3:52). he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 56 secons by an easy jog of 440 yards for recovery. Thus. with at least one recovery day in between. refer to Table 2-1. interval training should be introduced into his training program gradually and progressively. he should be ready for interval training. his recovery is quicker. FARTLEK TRAINING In Fartlek training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. the heart rate usually falls to around 120 to 140 beats per minute. As with any other new training method. he should do it once a week. monitoring THR and using it as a training guide is not necessary. Each 440-yard jog should take twice as much time as the work interval (that is. the athlete varies the intensity (speed) of the running during the .
The object is to cover the distance in the shortest time. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. For these reasons. However.workout. At this time he recovers by jogging at an easy pace. or on any other irregular terrain. over hills. Those who add non-running activities to their training may not improve running ability as a consequence. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. In Fartlek training. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. At first. and the running is not done on a track. through woods. When ready. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. The speed and distance can be increased gradually as the athletes' conditioning improves. Cross-country runs have several advantages: they provide variety in physical fitness training. he runs hard for a few minutes until he feels the need to slow down. Their drawback is that they require special equipment and facilities that are not always available. the distance should be one mile or less. neither the running nor recovery interval is timed. It can be used as both a physical conditioning activity and a competitive event. Swimming. In such cases. . athletes should start slowly and progress gradually. Each group starts its run at the same time. many runners prefer Fartlek training to interval training. It consists of running a certain distance on a course laid out across fields. he starts with very slow jogging. It should then be gradually increased to four miles. bicycling. The unit is divided into ability groups using 2-mile-run times. depending on the terrain and fitness level. As with all exercise. and they can accommodate large numbers of athletes. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. the athlete varies the intensity (speed) of the running throughout the workout. they may use other activities as supplements or alternatives. Alternate Forms of Aerobic Exercise Some athletes cannot run. Instead of running at a constant speed.
etc. Partial support of body weight by the water. Body position that enhances the blood's return to the heart. compare it with his THR and. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. It is used to supplement running and develop upper body endurance and limited strength. Compared with all the other modes of aerobic exercise presented in this manual (e.SWIMMING Swimming is a good alternative to running. This is because.) in swimming alone. rope jumping. They can also do calisthenics in the water. if needed. the heart does not beat as fast as when doing the other types of exercise at the same work rate. CYCLING . cycling. in order to effectively train the cardio vascular system during swimming. he should stop to check his pulse. tread water. cross-country skiing. in swimming. adjust the intensity. Some advantages of swimming include the following: Involvement of all the major musclegroups. After five minutes. one's THR should be lower than while doing the other forms of aerobic exercise. a athlete should set his THR about 10 bpm lower than while running. running. For injured athletes. Non-swimmers can run in waist-to chest-deep water.. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. which minimizes lower body stress in overweight athletes. Thus. Together these activities combine walking and running with moderate resistance work for the upper body.g. walking. athletes will help to ensure that they are working at the proper intensity. and do pool-side kicking for an excellent aerobic workout. By modifying their THRs in this manner while swimming. For example. The swimmer should start slowly with a restful stroke.
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. athletes can bicycle outdoors or on a stationary cycling machine indoors. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. The heart rate should be monitored to determine the intensity. requires no equipment. After about three months. and causes few injuries. it will not produce any significant cardio vascular conditioning. . a athlete recovery at low speed and/or low should set his THR at resistance. Athletes can alter the cycling intensity by changing gears. He can increase the intensity by adding hills or stairs.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. 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. It is enjoyable. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). and increasing velocity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. WALKING Walking is another way to develop cardiorespiratory fitness.Cycling is an excellent exercise for developing cardio fitness. he should walk 45 to 60 minutes at a faster pace. Dis. adding hill Cycling should be work. A simple way to increase walking speed is to carry the arms the same way as in running. However. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. unless walking is done for a long time at the correct intensity. As the walker's fitness increases. For interval training. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR.
Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Some runners use it as a substitute for running during bad weather. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. golf courses. and racquetball) involve bursts of intense activity for short periods. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities.on country roads. however. and the time spent jumping should be increased as the fitness level improves. and in parks and forests. A beginner should select a jump rope that. The work load is determined by the difficulty of terrain. boots. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. when doubled and stood on. is easily learned. with skis. and the frequency and duration of rest periods. Equipment is reasonably priced. Cross-country skiing is easy to learn. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. developing ever measured have been found in muscular and cr cross-country skiers. one form or another of crosscountry skiing can be done almost anywhere . and is not affected by weather.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. these . open fields. It requires little equipment. and poles often obtainable from the outdoor recreation services. However. The action is similar to that used in brisk walking. Some of movement of the arms the highest levels of aerobic fitness and legs. and the intensity may be varied as in running. may be done almost anywhere. Rope jumping. Although some regions lack snow. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. They should attain and maintain their THR to ensure a training effect. endurance. reaches to the armpits. squash. the pace.
challenging activity that combines exercise and rhythmic movements. 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. it helps improve performance in racket sports. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. or many other calisthenics. Workouts can be done in a small space by diverse groups of varying fitness levels. Progressively working against resistance will produce gains in both of these components. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. they are closely related. . but the reverse is not necessarily true. One can move to various tempos while jogging or doing jumping jacks. jumps. If strengthening exercises are included.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. It is a motivating. bodybuilding athletes need a high level of muscular endurance and strength. Because running increases endurance. and duration. Warm-up and cooldown stretches should be included in the aerobic workout. There is no prerequisite skill. intensity. the workout addresses every component of fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. and it can be totally individualized to every fitness level by varying the frequency. they may be an adequate substitute for lowlevel aerobic training. In addition to cardiorespiratory fitness. hops. If played vigorously each day. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort.
you will be able to move flabby muscles and fat into lean muscles. There are other resistance-training machines which. isotonic. affect it by varying the resistance throughout the range of motion. allowing you to lose weight faster. too.Strength Training Along with aerobic training. Force is produced with no change in the angle of the joint. . They are able to be used easier. Isometric contraction produces contraction but no movement. at 180 degrees per second. as when pushing against a wall. Common examples are push-ups. with less likelihood of being strained or hurt through your daily exercises. you don't have to be a body builder here. They are described here. Now. and the lifting of weights. Muscle burns through fat faster. But. Muscles that are strong are less likely to become injured. With strength training. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. while not precisely controlling the speed of movement. you also need to consider adding strength training to your workout. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you do want to develop lean muscles that are strong and therefore healthy. You don't have to have bulging muscles. This requires the use of isokinetic machines. Muscular Contractions Isometric. for example. Isokinetic contraction causes the angle at the joint to change at a constant rate.If you need to lose some weight. To achieve a constant speed of movement. strength training is a very essential aspect of making sure that happens. movements or even in accidents. Strength training is essential because it allows you to improve the way that your body works. sit-ups. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles.
Each type of contraction has advantages and disadvantages. Exercise a joint and its associated muscles through its complete . Isotonic and isokinetic contractions have two specific phases . In the concentric phase (shortening) the muscle contracts. the muscle may be able to handle more of an overload eccentrically. however. To understand the principle of overload.the concentric or "positive" phase and the eccentric or "negative" phase. The nature of the eccentric contraction. the overload must be applied thoughout the full range of motion. When a muscle is overloaded. may produce greater strength gains. and each will result in strength gains if done properly. the biceps are shortening. makes the muscle and connective tissue more susceptible to damage. As a result. For example.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. while in the eccentric phase (elongation) the muscle returns to its normal length. To obtain optimal gains. whether by isometric. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Actually. on the upward phase of the biceps curl. During the lowering phase of the curl the biceps are lengthening. or isokinetic contractions. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. it adapts by becoming stronger. isotonic. so there is more muscle soreness following eccentric work. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This is a concentric (positive) contraction. in return. This greater overload. This is an eccentric (negative) contraction. it is important to know the following strength-training terms: Full range of motion.
range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. it adapts by becoming stronger. When a muscle is overloaded by isometric. A 10-RM is the maximum weight one can lift correctly 10 times. one repetition has been completed. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). . or isokinetic contractions. Set This is a series of repetitions done without rest. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Similarly. Muscle Failure This is the inability of a person to do another correct repetition in a set. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. This is crucial to strength development. isotonic.
The weight should also not be too heavy. to develop both muscle endurance and strength. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. balance. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. after doing from 8 to 12 repetitions. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. multiply 200 pounds by 70 percent [200 X 0. (For example. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. In other words. OVERLOAD The overload principle is the basis for all exercise training programs. and variety. This weight is the 3-7 RM for that exercise. For example. specificity. If one cannot do at least three repetitions of an exercise. the muscle must be overloaded.Principles of Muscular Training To have a good exercise program. the weight selected should be heavier and the RM will also be different. progression. The exerciser finds and uses that weight which lets him do the correct number of repetitions. he momentarily cannot correctly do another repetition. However. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength.70 = 140 pounds] to get 70 percent of the 1 -RM. regularity. the resistance is too great and should be reduced.) A better and easier method is the repetition maximum (RM) method. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. Although the greatest improvements seem to come from resistances of about 6-RM. These principles are overload. the seven principles of exercise must be applied to all muscular endurance and strength training. The weight should be heavy enough so that. if a athlete's 1 -RM is 200 pounds. This weight is the 8-12 RM for that exercise. to achieve enough overload. recovery. . an effective range is a 3-7 RM. For example. For a muscle to increase in strength.
but the gain in strength will not be as great. . the greater will be the improvement in muscle endurance and the smaller the gains in strength.) .Increasing the resistance. . it adapts by becoming stronger and/or by improving its endurance. This is his 12+ repetition maximum (12+ RM). when an athlete trains with a 25-RM weight. When a athlete can correctly do the upper limit of repetitions for . .Increasing the speed of movement in the concentric phase. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. To optimize a athlete's performance. the greater the number of repetitions per set. gains in muscular endurance will be greater than when using a 15-RM weight. For example. However. PROGRESSION When an overload is applied to a muscle.Increasing the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. To develop muscular endurance.Increasing the number of sets. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. An overload may be achieved by any of the following methods: .Athletes who are just beginning a resistance-training program should not start with heavy weights. his RM should be determined from an analysis of the critical tasks of his sport. most athletes will benefit most from a resistance training program with an 8-12 RM. With continued training.Using any combination of the above. . the athlete must always strive to overload his muscles. there will be no further gains.Reducing the rest time between sets. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. The key to overloading a muscle is to make that muscle exercise harder than it normally does. Whichever RM range is selected. (Good form is more important than the speed of movement.
he ensures maximum carryover value to his chosen sports. this upper limit should be 12 repetitions. For most athletes. The athlete slowly does work-related movements he wants to improve and. He should continue with that weight until he can do 12 repetitions correctly. For example. if his plan is to do 12 repetitions in the bench press. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. He continues to work with that weight until he can complete all eight repetitions in each set. In a multi-set routine. If the athlete's performance of a task is not adequate or if he wishes to improve. in a given task. Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. To improve his muscular endurance and strength. Sporadic exercise may do more harm than good. the principle of regularity is violated and gains in strength are minimal. but three workouts per week are best for optimal gains. In this way. strength training for the identified muscle(s) will be beneficial. REGULARITY Exercise must be done regularly to produce a training effect. The principle of regularity also applies to the exercises for individual muscle groups. at the same time. then increases the resistance by no more than 10 percent. A athlete can work out three times a week. RECOVERY . the athlete must do resistance movements that are as similar as possible to those of doing the task. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. He then should increase the weight by about 5 percent but no more than 10 percent. it is usually time to increase the resistance. but when different muscle groups are exercised at each workout. he feels the muscles on each side of the joints where motion occurs. These groups can be identified by doing a simple assessment. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets.12 RM). athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. if his goal is to do three sets of eight repetitions of an exercise.
you will be training your shoulders and arms to some extent as well as the chest. 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.There should be at least a 48-hour recovery period between workouts for the same muscle group. There are also secondary muscle groups. Wednesday. the arms. For beginners. Sample workout routines are provided for someone at this level of training. For example. The recovery time between different exercises and sets depends. when doing bench press. The chest. Beyond this basic level of training. you may train your legs. Someone at beginners level should work out all three main muscle groups. So for example. Strength training can be done every day only if the exercised muscle groups are rotated. the legs. For example. in part. but they should allow at least one days recovery and between workout days. Recovery is also important within a workout. The muscles must be allowed sufficient recovery time to adapt. the recovery time between sets should be 30 to 180 seconds. the primary muscle groups should always be trained first in the workout. This is because when you train the primary muscle groups you also train the secondary ones. It's important to note that when training the primary muscle groups. Normally. and it's okay to work out all three muscle groups in each workout. I recommend that you remain at this level for at least three months. . the legs can be trained with weights on Monday. Consecutive days of hard resistance training for the same muscle group can be detrimental. you begin training different sections of your body in each workout. then you simply repeat the sequence once again. You can move on to a four day routine. There should be at least a 48-hour recovery period between workouts for the same muscle groups. at this level. and Saturday. Thursday. MUSCLE GROUPS There are three main muscle groups. on the intensity of the workout. and Friday and the upper body muscles on Tuesday. you're also training secondary muscle groups at the same time. Following this you would have a day off. When exercising in this fasion. so that the same muscle or muscle group is not exercised on consecutive days. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit.the neck and the midsection. the upper back and the thighs.
BALANCE When developing a strength training program. The latissimus dorsi muscles will not be overloaded and. For example. I have seen this happen many many time's. reduce the risk of injury. Split routines can also be used to integrate cardio training with weight training. then the smaller muscIes. followed by the muscles of the upper back and chest. For this reason. But training at this level is not recommended for basic or intermediate level athletes. as a result. you can train your upper body. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If you do use too much weight. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. For example. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). or pushing. If you go for a run on one day. while activating the opposing muscle results in the opposite. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout.Beyond the four-day routine are five and six day routines. . Most muscles are organized into opposing pairs. It's always important to judge by the feeling in your muscles and your general energy level. When planning a training session. 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. do not hesitate to take a rest and spend some time recuperating. movement. in turn. Examples of these workouts are given later. It is important to do exercises that work all the major muscle groups in both the upper and lower body. When you are ready for a day off. If curls are done first. 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. 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. This technique helps ensure good strength balance between opposing muscle groups which may. for example then the following day. Personally. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. As a result. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Sequence the program to exercise the larger muscle groups first. Activating one muscle results in a pulling motion. they may not benefit very much from the workout.
and neck. who can observe his performance as he exercises. The weight lifter should always do weight training with a partner. Breathing should be constant during exercise. There are also other factors to consider. improvement will occur. when in the field). safety. for variety or due to necessity (for example. 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. low back. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. or spotter. A natural tendency in strength training is to see how much weight one can lift. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . Using different equipment. Also. To ensure safety and the best results. changing the exercises. and altering the volume and intensity are good ways to add variety. and phases of conditioning.then the arms. Each athlete must understand how to do each lift correctly before he starts his strength training program. As long as all muscle groups are exercised at the proper intensity. he can do squats with a barbell instead of leg presses on a weight machine. Correct breathing is another safety factor in strength training. As a general rule. Lifting too much weight forces a compromise in form and may lead to injury. 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. he can switch to partner-resisted exercises or another form of resistance training. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and they may also produce better results. A poorly designed strength. The athlete should never hold his breath. For example. exercise selection. However. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. namely. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. The athlete should periodically substitute different exercises for a given muscle group(s). abdominal.training program can be very boring.
although an effective exercise. For most people. an exercise like concentration curls for the biceps muscles of the upper arm. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. the pull-down exercise produces motion at both the shoulder and elbow joints. and inhale during the negative (eccentric) phase as the weight returns toward the floor. This will help him train a greater number of muscles in a given time. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Also. only works the arm flexor muscles. The concentration curl.the floor. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For example. They should include those for the muscles of the leg. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. especially beginners. Power lifting is probably safer than an Olympic lifting. and not for . For example. low back. increasing strength is only secondary to someone that is serious about body building. only involves the elbow joint. These exercises will be detailed in a following section. but are good for developing strength. The exercise should provide movement at more than one joint. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. and so forth. Usually eight wellchosen exercises will serve as a good starting point. shoulders. however. EXERCISE SELECTION When beginning a resistance-training program. On the other hand. most of the exercises in the program should be "multi-joint" exercises. This is because the exercises have been selected purely for for their strength properties. Olympic lifting uses a set of exercises that perhaps are not the best for your joints.
He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. A training is one particular form of circuit training. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. P. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. By the end of the second week (4 to 6 workouts). Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. conditioning. and maintenance. H. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. the weight must be reduced. the weight should be increased. During this phase. This is very important. If he can do only seven repetitions of an exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and with higher repetitions usually between 12 and 20 reps. and ligaments. When he can do more than 12 repetitions of any exercise. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. During the second week.any traditional reason. he should increase the weight until he can again do only 8 to 12 repetitions. he should use progressively heavier weights. joints. Several different circuit training routines will be given in this book. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Power lifting exercises will also be explained in detail in their own section. if he can do more than 12. Circuit training is done with lighter weights. because the beginner must concentrate at first on learning the proper form for each exercise. . Also less rest is taken between sets during the workout.
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. If he stops making progress with one set of 8 to 12 repetitions per exercise. The emphasis in this phase is no longer on progression but on retention. After an appropriate period of rest. ideally. however. The exercise period. unlike exercises performed in cadence or for a specific number of repetitions. As long as he continues to progress and get stronger. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. throughout his life. the maintenance phase is used to maintain that level. recovery period. As with aerobic training. The maintenance phase should be continued throughout his career and. set of that exercise is done in an equal or lesser time period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Instead. third. one can maintain them by training the major muscle groups properly one or two times a week. he does not need to do more than one set per exercise.This usually involves an increase in weight of about five percent. The use of timed sets. is required to reach and maintain peak fitness levels. a second. Although training three times a week for muscle endurance and strength gives the best results. . and so on. More frequent training. 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. It does not hold back the more capable performer by restricting the number of repetitions he may do. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As time goes on and he progresses. Maintenance Phase Once the athlete reaches a high level of fitness. This process continues indefinitely. Three sets per exercise is the maximum most athletes will ever need to do. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs.
and so forth) and sit-ups (regular. a training regimen which exercises all be developed and followed. First. feet-elevated. a muscle endurance or strength training workout should not be designed to work exclusively. This ensures continued gains and minimizes boredom. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. here is a very time-efficient way of conducting push-up/sit-up improvement. the difficulty of the activity can be increased. as a general rule. wide-hand. Thus. by decreasing any rest period between timed sets. 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. Then. Thus. perform a workout to strengthen all of the body's major muscles. When . At the same time. In this way. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. different types of push-ups (regular. To meet this goal. or give priority to. To add variety and increase the overall effectiveness of the activity. This having been said. abdominal twists. and vice versa. and so forth) can be done. those muscle groups worked by the sit-up or pushup event. Below. do timed sets to improve push-up and sit-up performance. by increasing the number of timed sets performed. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. This is done by lengthening the time period of any or all timed sets. or by any combination of these. Following this sequence ensures that all major muscles are worked. For this reason. when a athlete performs a workout geared to develop muscle endurance and strength. As the athletes' levels of fitness improve. several of these will be given. 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 manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied.Timed sets can be applied to improving athlete's sit-up and push-up performance.5 minutes. This is because the muscles worked by those two exercises will already be pre-exhausted. and to be assured that all emergencies can be met. the best procedure to follow when doing a resistance exercise is as follows. abdominal curls. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. close-hand.
With this approach. and make adjustments accordingly. This program also includes exercises to strengthen the neck muscles. When using timed sets for push-up and sit-up improvement. The exercises should be done in the order presented. and their primary action. he should immediately drop to his knees and continue doing modified push-ups on his knees. athletes can before doing the other. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. as in any endeavor. Major Muscle Groups In designing a workout it is important to know the major muscle groups. For example. Thus. for the beginner. balanced workout. If this happens. It has some duplication with respect to the lat pulldown. Finally. In the same way. an athlete may reach temporary muscle failure at any time before the set is over. pay attention to how the athletes are responding. this program may overwork some muscle groups. because of the nature of the situp. or vice versa. major muscle groups. where they are located.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. graphic 3-6@@@@@@ . athletes must set goals for themselves. and biceps curl. To ensure a good. During a timed set of push-ups. the times listed in the chart above may prove to be too long or too short for some athletes. The beginning weight-training program will work most of the important. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. several timed sets of push-ups can be done followed by several sets of situps. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. rest intervals must be placed between timed sets. It is a good program for beginners and for those whose time is limited. for the more advanced lifter. This applies when doing each timed set. For example.performing this type of workout. However.
Perform all exercises through their full range of motion. Always breathe when lifting. and more effectively. Exercise the large muscle groups first. This helps to increase motivation. and end the concentric phase in a fully contracted position. • Work with a low amount of weight first. With strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. and inhale during the eccentric (negative) phase. or with the correct equipment training alone is OK too. then the smaller ones. lunge. Begin from a fully extended. • Change up the exercises that you do so that the process is easy and fun.Here are some tips for exercising through strength training. Accelerate the weight through the concentric phase of contraction. This can cause serious injury. and return the weight to the starting position in a controlled manner during the eccentric phase. Do not twist. you'll want to increase this number over time to at least 30 minutes per day three times per week. relaxed position (prestretched). the intensity of the workout. you should add in ten minutes per day three times per week at least. 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. You'll enjoy it and you'll see improvement in the tone of your body quickly. Exhale during the concentric (positive] phase of contraction. Otherwise you can have a training partner to help with spotting. Again. or arch the body. . 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. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. lurch. • Consider working with a physical trainer. Always use strict form. and safety.
to let the body recover and help prevent over training and injury. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. athletes should warm up. and single-leg squats are examples of exercises which use a person's body weight. All that is required is for the athlete. the result is largely the same. not just specific areas. The weight of the bags can be varied depending on the amount of fill. Alternate pulling and pushing exercises. Train the whole body. safety is a critical factor. Whether the training uses expensive machines. follow triceps extensions with biceps curls. cool down. . As with all training. For example. or partners. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. The availability of facilities may vary.Allow at least 48 hours of recovery between workouts. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Pull-ups. the development of strength does not require expensive equipment. Sandbags may seem unusual but have some advantages. three times a week. Never increase the resistance used by more than 10 percent at a time. Progress slowly. dips. However. Ensure that every training program is balanced. Exercise Programs When developing strength programs for people. there are limits to the type of training that can be done. Concentrating on weak areas is all right. Although many towns have excellent strength-training facilities. and follow the principles of exercise previously outlined. sandbags. to progressively overload his muscles. but not more than 96 hours. but the rest of the body must also be trained. it is unreasonable to expect that all folks can use them on a regular basis. They can improve an untrained athlete's level of strength. pushups. situps. Sandbag exercises are very effective in strength-training circuits.
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 resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. The speed of movement for PREs should always be slowand controlled. This section will focus on weight training for body builders. More than one exercise per muscle group may be used. As a general rule. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. It is achieved through muscle conditioning. 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. Workouts are designed to focus on certain muscle categories. the negative part of each exercise should take at least as long to complete as the positive part. weight training. Weight training uses a variety of specialized equipment designed to target specific muscle . increased caloric intake. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the second half of each repetition as the exerciser returns to the starting position). Weight training develops both strength as well as the size of skeletal muscles. and foods are consumed with the intention to build the body's metabolism and increase mass.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. and rest. The longer the partners work together. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Following are descriptions and illustrations of several PREs. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the more effective they should become in providing the proper resistance for each exercise.
Different weights will give different types of resistance. If you want to undertake it yourself. Most gyms offer the services of a personal trainer that comes with the membership fee. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. endurance. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good. When your muscles are resisting a weight. The specific combination of reps. you should not just "jump right in". I find I can concentrate better working out by myself. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. the overall tone of that muscle will grow over time. pulleys. we'll define some common exercises for clarification. they are both similar to each other. While they are not exactly the same. First. EXERCISES . tempo. If you are a beginner at weight training. It involves a manipulation of the numbers of reps. 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. you risk muscle injury which could hinder your progress. Another form of weight training is resistance training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. and weight moved to cause desired increases in strength. or shape. and weight depends upon the desires of the body builder. Weight training is one type of strength training using weights as the primary force to build muscle mass. These trainers can suggest specific workouts for you to begin with. 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. exercises. Building up slowly allows muscles to develop appropriate strengths relative to each other. Some people refer to weight training as strength training. dumbbells. Equipment used in weight training include barbells. exercise types. sets. Personally I have never used a personal trainer or even a training partner. If you don't use good form in weight training. size. sets.groups and movements.
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
front dumbell raise Standing Military Press For this exercise. 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. Now that you know what exercises to do. If you are going to join a gym. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Press bar overhead to arm's length. Lie on an incline bench and position your head at the top. dumbell press. 2 dumbbells. The exercises listed above can be done either in a gym or in your home. side dumbell raise. military raise. 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. Press the bar to arm's length over your head. Lock your legs and hips and keep your elbows in slightly under the bar. . front barbell raise. Return to the starting position. Keep your upper arms close to your head.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. you will use a barbell. let's look at a couple of sample workouts. seated or standing or with 2 dumbbells and your palms facing in. shoulders military press. This can also be done with straight bar.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body. 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 . depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. Don't cheat by leaning forward or backward.
With a smooth. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. controlled motion. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. lower the weight while simultaneously lifting the weight in your right hand. Don't lean forward while doing this either or you risk injury to your back. Make sure you are lifting the dumbbells up rather than swinging them up. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. palms facing backward. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Then slowly lower them back down to your side again. but not quite locked. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.Stand with a dumbbell in each hand. . so that both arms are in motion at the same time.
. Droop your shoulders down as far as possible. Before starting. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. The dumbbell should end up roughly parallel with your torso. Your back should be flat and almost parallel with the floor. Concentrate on pulling your elbow back as far as it can go. Raise your shoulders up as far as you can go then slowly return to the starting position. Switch arms after one set. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Hold two dumbbells with your arms hanging at your sides. Your left arm should be locked at the elbow so it will support the weight of your upper body. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. look straight ahead instead of at the floor so you can keep your back straight. Reach down and pick up a dumbbell with your right hand.
Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. You can put your heels on a 1 inch block to further work the quads. Firmly grip the bar with your hands almost twice your shoulder width apart. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. . press the weight up back to the starting position. not your neck. Bend at your waist with your legs locked.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your back as straight as possible and your chin up. until your upper body is parallel to the floor. Stiff Leg Barbell Place a barbell on your shoulders. Once you reach the bottom position. Keep your head up and your back completely straight. or adapted for use without the machine. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. You can also use a wider stance to work the inner quads even more. This can also be done holding a barbell. This can also be done with your knees slightly bent. Return slowly to the upper position.
Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. leading with your head and chest. At this point. Return to the starting position. raise yourself by pushing your hips slightly forward and up toward the ceiling. your knee should be directly over your toe. Grasp the barbell with both hands with a wider than shoulder width grip. Place a barbell behind your head at the base of your neck. Keep your opposite foot flat on the floor and point your toes forward. and your chest should be directly over the middle of your thigh. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground.the higher the box. Lift your chest up and look straight ahead. then slowly straighten your legs and raise your body back up to a standing position. your shoulders should be directly over front foot. the more difficult the exercise. If you have difficulty lowering yourself down this far. Your shoulders should be directly over your front foot. Slowly bend your knees. Now. Keep your head and neck in line with your torso so that you are looking forward. Lunges Place a barbell on your upper back. Stand up straight. At this point. Keep your back tight and your chest out throughout the entire exercise. or alternate legs for each rep. bend your knee (of your front leg). your thigh and lower leg form a right angle. Your foot should be far enough in front of you so that when you bend your right knee. your hips should be sitting back. Mid Section . lowering your hips so your rear knee just clears the floor. and straightening your leg. then switch legs and repeat. Complete a full set. Keeping your front foot flat on the floor. 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. Position your right leg forward in a long stride. lower yourself until the knee of your front leg is bent 90 degrees. sit your hips back (like you are going to sit in a chair). Reach one foot back and place your toe on the box.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Pause briefly in this position. and lean forward slightly at the waist.
Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench. place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches. Begin to roll your shoulders off the floor.Crunches Lie flat on your back with your feet flat on the ground. 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 . Continue to push down as hard as you can with your lower back.
on the other hand. You can progressively increase the amount of weight you lift as you get stronger. Day 1 . don't worry. it's important to start out slow and not push yourself beyond your limits. A warm-up session prior to working out can not only help get your body ready for exercise. you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. As a beginner. You should also have an appropriate cool down period after you are done working out. Beginners. repeated over and over on a weekly basis.Upper Body For the following exercises. two-steps-forward. If the word "damage" makes you flinch. You can adapt it as needed to suit your workout goals. The reason is simple: as you get more experienced. This is what bodybuilding is all about – a continuous cycle of one-step-back. It's a good thing for a bodybuilder to incur limited muscle damage. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. This can also be simple stretching exercises and deep breathing. Again. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. begin with two sets of 10-12 reps each. 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. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. get sore but bounce back quicker since the muscular damage isn't as severe. you can work out more frequently than more advanced body builders. but your mind will get prepared as well.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. . you learn to push your muscles harder and inflict more damage that takes longer to recover from. With any workout.
• 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.Rest Day 4 .Lower Body and Abs Again. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 . 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 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
.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. Here is a sample three day workout. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . but if you need to start out slowly. Chest.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective.Back. consider starting out with a two or three day plan. Day 1 .
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. your body can take advantage of that extra blood flow and work the muscles more efficiently. there is increased blood flow to the muscles.Legs and Shoulders Do three sets of 12-15 reps each. By doing this. During training. you should eat some protein and carbohydrates. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Biceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. but you can choose whatever foods you want to get what you need. Triceps. . 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. Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
and speed. muscular endurance. On the second set. strength. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. It describes calisthenic exercises for developing strength. flexibility. not lift weights. and flexibility. Circuits can also be designed to concentrate on sports skills. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. These include cardio endurance. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuit training is a term associated with specific training routines. It's also a good idea to do your first set with very little weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. If you find that it's just a bit too easy. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. you want to build your body. This is to get the blood flowing through the muscles. coordination. This could be a little time on a treadmill or walking. add a little weight and do the exercise again. 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. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. The goal is to add weight until it's difficult to complete 8-12 reps. Be sure and rest between sets to allow your body to adjust and recover. Remember. athletes' . Usually that's around a minute or two. 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. be sure to take note of how long it took you to get to that point.
common tasks. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and athletes rotate through the stations on command. number of times the circuit is completed. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of stations. and sequence of stations. Progress is measured by the time needed to complete a circuit. Fixed Circuit In a fixed circuit. athletes work at their own pace. the free circuit requires little supervision. At the same time. Almost any area can be used. but increase the number of repetitions. number of time. a specific length of time is set for each station. or any combination of these. the quality and number of the repetitions done should be monitored. These include the time.Increase the number of times athletes go through the circuit. Free Circuit In a free circuit. and any number of athletes can exercise for various lengths of time.Keep the time for completion the same. These are discussed below.Increase the time per station along with the number of repetitions. In addition. Aside from this. it can provide both fun and a challenge to any athletes' physical and mental abilities. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of athletes. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. and no signal is given to move from one station to the next. . The time is monitored with a stopwatch. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. there is no set time for staying at each station. doing a fixed number of repetitions at each station. Each has distinct advantages. number of stations. . circuits can be organized to exercise all the fitness components in a short period of time. .
For example. When a fixed circuit is run. slowdowns. respectively. Further. exercise periods may be increased to 30 seconds or longer for all three rotations. developing lower-body strength) needs as few as six to eight stations. and taking 15 seconds to move between stations. After the warm-up. Consider also the time it takes to move from one station to the next. the athletesm should be divided into 10 groups of four each. A circuit geared for a limited objective (for example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. As athletes become better conditioned. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Difficult exercises can be alternated with less difficult ones. Number of athletes If there are 10 stations and 40 athletes to be trained. in this instance a rope jumping station must have at least four jump ropes. the time at each station should always be the same to avoid confusion and help maintain control. The exercise time at each station may be reduced to 20 seconds the second and third time through.Time One of the first things to consider is how long it should take to complete the circuit. . On the other hand. athletes may have to repeat the same circuit several times. athletes may run through the circuit three times. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. For example. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Number of Times a Circuit is Completed To achieve the desired training effect. exercising for 30 seconds at each station. Having enough equipment reduces bottlenecks. circuits to develop both strength and cr fitness may have as many as 20 stations. It is vital in a free circuit that no athlete stand around waiting for equipment. and poor results. Each station must then be equipped to handle four athletes. The whole workout takes less than 45 minutes including warm-up and cool-down. Another option is to have four rotations of the circuit. a circuit may have ten stations.
DESIGNING A CIRCUIT The designer of a circuit must consider many factors. For example. calisthenics. but it may have as many as 20. he should not limit the circuit to only these activities. 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. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. On the other hand. while muscular endurance work may be secondary. He can choose from the exercises. improving cardiorespiratory endurance may be the top priority. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. grass drills. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). in a strength training circuit. conditioning drills. and guerrilla drills described in this section. However. Arrange the Stations A circuit usually has 8 to 12 stations. increasing muscular strength may be the primary objective. Imagination and fun are important elements in developing circuits that hold the interest of athletes. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. After deciding how many stations to include. The six steps below cover the most important pects of circuit development. in a circuit for strength training. the designer must decide how to arrange them. exercisers may follow . the same muscle group should not be exercised at consecutive stations.
The choice of exercises for circuit training depends on the objectives of the circuit. each muscle has a chance to recover before it is used in another exercise. Outdoors. instructions for the stations are written on the signs. athletes can alternate hard exercises with easier ones. and all other useful information. The necessary equipment is placed at each station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. If some exercises are harder than others. By not exercising the same muscle group twice in a row. they may run laps or run between spread-out stations if space is available. Another approach might be to alternate between upper and lower body exercises. However. #########show exercises . Select the Training Sites Circuits may be conducted outdoors or indoors. 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. the number of stations. he may do this in several ways. If the designer wants to include running or jogging a certain distance between stations. 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. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. The choice of exercises depends on the objectives of the circuit. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. In the gymnasium.
sit-up. use 80 counts per minute. for the average athlete who is of sound body. flutter kicks are an excellent way to condition the hip flexor muscles. and strength. Few exercises are inherently unsafe. few calisthenic exercises are really unsafe or dangerous. for the average athlete. with the lower back properly supported. some of the calisthenics listed below may be done in cadence. For example. Poorly-coordinated athletes. because of predisposing conditions or injuries. however. flexibility. the possibility of straining the lower back increases. Also.Calisthenics Calisthenics can be used to help develop coordination. use 50 counts per minute unless otherwise directed. SAFETY FACTORS While injury is always possible in any vigorous physical activity. lunger. such as trainees. some people. and side-straddle hop can best be used in the warm-up and cooldown periods. knee bender. squat bender. and strength. On the other hand. will derive the greatest benefit from many of these exercises. Nonetheless. a conditioned athlete may use multiple sets of flutter' kicks with good results. Calisthenics can be used to exercise most of the major muscle groups of the body. They can help develop coordination. cardio and muscular endurance. Although calisthenics have some value when included in a cardio circuit or when exercising to music. and directions are provided below with respect to the actions and cadence. shouId not do the advanced exercises highly fit athletes can do. without support. flexibility. . Use good judgment before performing these exercises. Finally. and chin-up/pull-up. However. However. With a slow cadence. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Exercises such as the push-up. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. on the other hand. athletes with low fitness levels. These calisthenics are noted. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. calisthenics such as the bend and reach. following the directions written below will produce satisfactory results with a minimum risk of injury. may find certain exercises less safe than others. parallel bar dip. When doing exercises at a moderate cadence. Cardio Vascular and muscular encurance.
develops all the fitness components. Programs that try to do too much too soon invite problems. not conditioning drills done to cadence. To ensure balance and regularity in the program. athletes should progressively train to build up to these exercises. Therefore. it minimizes injuries caused by overuse. Using such exercises for unconditioned athletes increases the risk of injury and accident. Also.The key to doing calisthenic exercises safely is to use common sense. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. wheelbarrow. These exercises are beneficial when the athlete is fit and he does them in a regular. and crab-walk exercises. If this type of action is performed. Such a program has variety. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. The day after a "hard" training day. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. progressive manner.Friday (M-W-F) training objective is cardio vascular fitness. and follows the seven principles of exercise while. if the Monday-Wednesday. should be used. Progression and Recovery Other important principles for avoiding injury are progression and recovery. The best technique is to train alternate muscle groups and/or fitness components on different days. For example. This is especially true if someone has had a previous injury to the back. if athletes are working the same muscle groups and/or fitness components. horizontal ladder. ballistic (that is. Some athletes complain of shoulder problems resulting from rope climbing. a certain level of muscular strength is needed to do them safely. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes can do running at THR with some light calisthenics and stretching.resisted exercises followed by a slow run. slow stretching exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. However. they should work them at a reduced intensity to minimize stress and permit recovery. at the same time.
This means feeding it the right regimen of movements. You can even start doing these things at home. controlled movements with little or no extra weight. • Do it with a pattern. You get the exercise you need without missing your television program and time will fly by. use a stationary 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. consider these easy and fun ways to get in the exercise that you need. if done. Start by working in exercise through aerobics and strength training into your day. During your favorite show.A combination of spinal rotation and bending should generally be avoided. you need to give it the physical movement that it needs. take them with you. .Stretch slowly and without pain and unnatural stress to a joint. CALISTHENIC EXERCISES The following are some common calisthenic exercises. ballistic (bouncy or jerky) stretching movements. ride the bike. • If you can't leave the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. This is a great way to get in some quality time away from the television. Your Overall Body Fitness Plan To improve the physical fitness of your body. However. cooling down. head out for a walk with your spouse for a few minutes. Visit your local recreational center or community center. use only slow. If you can't leave the kids. To make it even better. Use static (slow and sustained) stretching for warming up. too. which will make the process easier and even more enjoyable. .
Developing and maintaining it are important parts of a fitness program. you will come to enjoy exercising. No one test can measure total-body flexibility. However. When you begin to add these into your day. A simple toe-touch test can be used. but it should cause some discomfort because the muscles are being stretched beyond their normal length. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. you'll probably find every excuse not to do them. Flexibility is the range of movement of a joint or series of joints and their associated muscles. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. and physical work with greater efficiency and less risk of injury. Stretching should not be painful. climbing. loading. disease-free joints. in part. comparing one person's flexibility with another's should not be done. tests can be used to assess flexibility in the hamstring and low-back areas. Flexibility is a component of physical fitness. Swimming. For many it's a great stress relief and it can be a lot of fun. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. . ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. It involves the ability to move a part of the body through the full range of motion allowed by normal. It will make all of the difference in how effective it is for you. running. Make it your goal to actually put together a workout that you enjoy. These areas are commonly susceptible to injury due. to loss of flexibility. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Yet. Good flexibility can help an athlete accomplish such physical tasks as lifting. Your overall body fitness means exercise and movement. martial arts. Because people differ somewhat anatomically. People with poor flexibility who try to stretch as far as others may injure themselves. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility.• Do sports and other physical activities that you enjoy.
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. Although an important safety feature. the myotatic reflex causes it to tighten and attempt to shorten. especially during a sudden or extreme change. Every muscle is subject to the myotatic reflex. . You may weaken the muscle. it can be an obstacle to athletic development. not days. our muscles would be allowed to overextend and tear. When pain results from stretching. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Static stretching should not be painful. and ballistic. Without it. proprioceptive neuromuscular facilitation (PNF). This is the tension you feel during stretching exercises. The longer a stretch is held. It is a safe and effective method for improving flexibility. He should hold each stretch for ten seconds or longer. but no pain. the easier it is for the muscle to adapt to that length. by limiting range of motion and preventing the body from hurting itself. The athlete should feel slight discomfort. and it prevents strains and tears. The athlete assumes each stretching position slowly until he feels tension or tightness. To counter the reflex. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. for best results. When a muscle lengthens beyond a certain point. it is a signal that he is stretching a muscle or tendon too much and may be causing damage.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). If you overstretch you can injure the muscle and end up decreasing your flexibility. There are four commonly recognized categories of stretching techniques: static. Set your stretching goals over a period of weeks or months. requiring a long slow recovery process. stretching must be slow and deliberate. Stretching Techniques Using good stretching techniques can improve flexibility. This lets the lengthened muscles adjust to the stretch without causing injury. passive. The reflex opposes changes in muscle length.
The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This is especially important if you've suffered a previous injury that may be affected by flexibility training. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Other key points include: • Consult your doctor before starting any exercise program. 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. Although this method may improve flexibility. to help him stretch. Gently stretch to a point of tension and hold. or rubber tubing. • Don't bounce or jerk when you stretch. pole. • Complete a large muscle warm-up such as brisk walking. it often forces a muscle to stretch too far and may result in an injury. Safety Guidelines Stretching is only beneficial if done properly. for five to ten minutes before stretching to warm up the body. BALLISTIC STRETCHING Ballistic. including one increasing your flexibility. Bouncing causes the muscles to tighten and increases the risk of injury. Individuals and units should not use ballistic stretching. and as part of a warm up for any athletic activity. . • Devote several minutes to stretching three to five days a week. or dynamic. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. such as a towel. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Stretch gradually. bike riding. This produces a safe stretch through a range of motion he could not achieve without help. and with proper form to avoid injury. jumping jacks etc.
FITT Factors You should include stretching exercises in all of your workouts. it took years to get tight. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • Hold each stretch with a feeling of lengthening the targeted muscles. breathe normally and deeply with a feeling of relaxing the body. start slow & don't over do it. Stop if you feel any pain. Be patient. A mild sensation of pulling should be felt in the target area. This causes a gradual increase in the heart rate. If you do. blood pressure. • Hold the furthest point of any stretch for a few seconds. Athletes should do these for five to seven minutes before vigorous exercise .• Don't hold your breath. Remember. The following FITT factors apply when developing a flexibility program. as well as passive stretching and/or PNF stretching. not pain. Frequency: Do flexibility exercises daily. Type: Use static stretches.Slow joggin-in-place or walking for one to two minutes. circulation. . allow some time to see results. and increases the temperature of the active muscles. assumed slowly and gradually. then stretch further and hold that new position for 20-30 seconds. A recommended sequence of warmup activities follows. • Don't overstretch. • If you're a beginner. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . • You should never feel pain in your joints during stretching exercises. Do them during the cooldown to help maintain flexibility.
one should walk for one to two minutes. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. as this can be very dangerous. . and do not bounce or bob. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. The following information explains the importance of cooling down and how to do it correctly. Hold each stretch position for 10 to 15 seconds. knee/ankle rotations) to gradually increase the joint's range of motion. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . static stretching of the muscles to be used during the upcoming activity. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. For example. lift a lighter weight to warm-up before lifting a heavier one. to increase the intensity level before the activity or conditioning period. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. . The warm-up increases the flow of blood to the muscles and tendons.Slow joint rotation exercises (for example. arm circles. . Work each major joint for 5 to 10 seconds. . as described in another section. This helps prepare the neuromuscular pathways. It also increases the joint's range of motion and positively affects the speed of muscular contraction. and stretching exercises should be a major part of both.Slowly mimic the activities to be performed.Calisthenic exerciese. for example. After running. thereby reducing blood flow to the heart and brain.Do not stop suddenly after vigorous exercise..Slow. Stopping exercise suddenly can cause blood to pool in the muscles. thus helping reduce the risk of injury.
There are also height to weight and circumference ratio's but these are the least accurate. Be careful not to overstretch.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. ligments. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. if possible. The following exercises should be performed slowly. . Stretching is one form of exercise that takes very little time relative to the benefits gained. Such programs include sensible diet and exercise regimens. . The muscles are warm from activity and can possibly be overstretched to the point of injury.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques. Rotation Exercises Rotation exercises are used to gently stretch the tendons. this method is very time-consuming and expensive and usually done only at hospitals and universities. A more accurate way to determine body composition is by hydrostatic or underwater weighing. This may provide better movement and less friction in the joint. You may also work on it at home. However. Athletes who are overweight should follow a fat loss program. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers..
with all of the comfort that you want and need. If you don't fall into the well-muscled category. You Are What You Eat. But. If you exceed the weight listed for your height. limiting or boring. not a temporary thing but a permanent thing. You can do it even when you are in too much of a rush and don't have time. full of taste and adventure. only a small percentage of their total body mass may be fat. here. it's time to starting making some changes to your lifestyle. Although that sounds even worse. Think of your diet as being free. Poor choices like a lunch of soda. troublesome. gender. too. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Don't think about a diet that's taxing. chips. Take a look at the weight allowed for your height as shown in Table 1. People always want to know if a particular food is good or bad for them. you can do it with lots of favors that you AND your children will enjoy. Yet. you may not necessary be over fat. This exercise program meets the requirement to be physically active everyday. . Too many bad choices over time can accumulate into a poor diet. You need a diet that is actually a way of eating. No single food choice is necessarily a bad choice. We aren't talking about a diet that you will go on to lose weight and then come off of later. open. we aren't talking about a diet to lose weight. dieting is something that is simple to do healthily even if you can't live without certain foods. which is best accomplished by a combination of eating less and exercising more. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. 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. and height. What you need to accomplish through a diet is to train your body to eat healthily. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. And. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. However. Losing one to two pounds a week is a realistic goal.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat.
What's Healthy? The foods that you need play a significant role on your health. • Fruits are sweet so they can solve the sweet tooth. your heart rate increases to unhealthy levels. But. They don't cause you to gain weight like others. fats. In our machine look at the way that food works. • Your body does not heal as quickly from injury. 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 blood pressure rises. and they are very low in calories meaning you can eat more. 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. If you don't give it quality food. your body can become ill faster and with greater intensity. your body will not be able to perform as well as if you gave it the highest quality foods. whole grains give you so much more health. Unlike "white" foods. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Whole grains are also an important product of a healthy diet. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. If you consume the wrong foods all of the time. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. All sorts of problems arise from not eating a healthy diet of food. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. the food that you consume is the fuel that your machine needs. and sugars that can cause you health issues. • You are more prone to limitations physically as well as mentally. healthy food is just as important. In the way of your body. • Without nutrition. They provide antioxidants to a high level that helps to heal your body. it won't perform the right way. . improve your physical fitness from the inside to the out.
Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. Where Are You Now? When it comes to improving your diet fitness. In addition. improving these five areas is all you need to do. 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. 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. too. Consuming enough water means that you'll system is hydrated. Your doctor may have additional or different recommendations for your health. Dieting To Lose Weight Finally. Those that do not get enough fluids end up having a body that retains water rather than having less. you're eating less and that you aren't getting as many calories from other liquids. The good news is that you don't often need a lot of work to make them happen. too. you need to reduce this amount to at 1500 to 1600 calories per day. take note of how a normal day or week goes for you. If you are dieting and need to lose weight. The body goes into dehydration mode. The average person should consume about 1800 to 2000 calories per day. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. All foods and drinks should be noted! . you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. • Meats are important parts of the diet. He or she may recommend a diet that is different for your specific health issues. You need protein but you shouldn't want to get it from fatty meats.• Water intake is also important. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to take into consideration the location that you are right now. What do you eat for breakfast. if you need to lose weight. Spend one or two days recording the foods that you eat in an average day on a piece of paper. causing you to keep in all that you can. If you don't do anything else.
Don't worry. you can find ways to get much of the same taste without a lot of the calories. 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. anxious. sour cream and butter just because you love the taste. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. How often did you eat without actually being hungry but being instead bored. though. find out why it is that you can't give them up. If you just love the taste. you may have an emotional attachment to the foods. For example. there are several key things for you to address. are you connected with that big slice of apple pie because it was your favorite growing up. 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. 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. Figure out how many calories you are consuming in an average day. determine if there is a better way for you to get the foods that you like. 4. For most people this is as simple as tracking what they eat over the period of a few days to a week. you need to address this emotional problem. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. sugars and calories in general. they aren't all bad! First. For example. Look at your list of foods and see how many of them are high in transaturated fats. Being honest with yourself is important. If you need apple pie to feel safe. 3. that's a different story.2. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you love your mashed potatoes loaded with gravy. Next.
remember moderation is the key factor in real diet fitness health. There are certain times in life that foods become prime suspects to leading to health risks. If you are a diabetic. 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. For example. Indeed you may want that slice of apple pie. 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. . If you don't know you should talk to your doctor about this. One limit to this is when the food itself is detrimental to your health condition. and therefore you can improve your health overall. here is comes. The awful. high cholesterol foods that you currently are eating. 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. now you need to consider how you will make changes that you can actually live with. This section of our book is long for a reason. That's exactly what you need to strive for here. use it in a different way. If you can not commit to making changes here. if you give it a try you may find that you like these foods better than you do the high fat. We've already talked about what foods you need to eat for a healthy diet. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Don't fret about the foods you love. How Can You Improve? Okay. Food isn't worth the risk of your life. Here are several key areas to make changes and exactly how you should make them. instead of eating it every few days make it the reward that you get for a week of good eating. limiting diet that's going to make your taste buds go permanently bland is up next. You should know what types of foods you can not eat. 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.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. But. your diet fitness can threaten your life through disease and even early death. Yet.
They can help to unclog your heart's arteries from cholesterol. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. 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. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. For this. replacing the vegetable oil in your diet with olive oil. try other flavor additions to your dishes. they help to remove toxins from your body which means a reduction in risks of cancer. in moderation can improve your health. . there are reasons why an investment in a bit more time here can literally save your life.Heart Health Improving your heart's health is essential. Yes. In addition. And. Consume more fish. 1. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. The darker. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. 2. For example. Antioxidants can help to transform your health. You should try to consume at least 2 to 3 servings of fish per week. you are in a hurry and who has time to chop up vegetables? Well. Or take a supplement of fish oil. Instead of using a lot of salt. Reducing the amount of sodium that you take in is also a key factor in improving health. A good way to know if they are in the foods that you are eating is to look at the color of the food. there are various foods that can help you to improve your hearts health. Garlic is a great antioxidant for your heart too. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. the more antioxidants are in it. richer and brighter the color is. 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. eat lean cuts of meat.
Eat more fruits and vegetables. milks. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Remove soda from your diet. Reduce the amount of fat. Start looking for leaner cuts of meat. can lead to increased health risks for cancer and they put the pounds on. or products that are placed in foods to keep them fresh and looking good. cholesterol. Reduce portion sizes. No boxed dinners. One good switch is with ground meats. meats that are high in saturated fat are clogging your heart. Meats. but replace at least part of it with ground turkey or pork. then. salts. is to visit your grocery store and walk around the outside aisles only as much as possible. . The trick you should follow. Avoid the aisles and you'll improve your health overall. Replace white bread with whole grain bread. 5. Don't reach for beef. eat a bit slower. Eat more fish. Add one new recipe to your diet each week. 2. To help you to not feel hungry. Look at labels. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Visit the website of the American Heart Association to get heart healthy recipes. Replace white rice and pasta with whole grain. The produce section is your friend filled with riches. Remember. butter or creams. You won't notice the taste difference. 6. unhealthy foods with foods that are better for you. It adds weight to your body and it causes all types of health risks later in life. 4. we'll make it simpler for you. Look at your grains. 3.Many foods that are pre-made contain high amounts of preservatives. Try to look for ways to improve your current recipes through replacing butters. No food in one sitting should be a larger quantity than the size of your palm. Some of these preservatives can clog up your heart. This single movement alone will improve your health considerably. no frozen entrees. Learn to read labels so that they tell you what's in the foods you eat. 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. eggs and other fresh products usually line the walls of the building. chicken and pork over beef. and sugars in the foods that you eat.
you will get into the habit and will eventually love the differences you have made. Don't make sacrifices here for speed. One of the most important would be carbohydrates. . the foods you eat can make a huge difference in the effectiveness of your program. convenience or habit. Remember. To have enough energy to perform your workout. Food is a requirement to living and a healthy diet is an essential part of living a long life. they both look and feel full. While you may love food. then you need to consider a calorie reduction. Many people don't pay enough attention to the types of food they eat. Glucose also provides energy for your brain and making blood in your body. Dropping just a small amount of weight means that you need to eat less and do more physically. But food is very important in a body building program. Carbs Carbohydrates are the body's main source of glucose. Calories are tiny bits of energy that your body uses to perform work. Food supplies us with calories. your body will start breaking down muscle tissue for glucose. guaranteed! EATING RIGHT When you decide you want to undertake 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. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. If you're not eating enough carbohydrates. When your muscles are filled with glycogen. you'll need a lot of different nutrients. Glucose can be made from protein. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. but that requires the breakdown of body protein from muscle. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work.If you need to lose weight. while making changes at first is a challenge. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glycogen is the principal form of energy that is stored in muscles.
a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. If you have not been working out. After training. The resulting insulin spike is a double edged sword. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. and aiding in muscle glycogen formation and growth. Breakfast is definitely the most important meal of the day. the amount of carbs that should be taken in by multiplying their body weight by three. A high carb intake at your post training meal will have less chance of being stored as fat. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. it can prevent muscle catabolism while promoting anabolism. Women multiply their body weight by two to get their carb gram intake. Beans and oatmeal are two excellent sources of fiber. Along with carbs.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. . whole grain breads. potatoes. or muscle building.typical simple carbs . the intake of simple carbs can stimulate fat storage. Eat some simple carbs after your workout and eat more of them. it is also the best time to load up on carbs. sugar and refined foods such as white bread and white rice . however. state. and besides your postworkout meal. Focus on unprocessed complex carbs like sweet potatoes. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eat about 25% of your daily carbs at this meal. oatmeal. That number will be the amount of grams that should be consumed daily. 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. For men. Blood sugar and muscle glycogen levels are low from your overnight fast. If you eat too many carbs in one sitting. Your body must replenish these levels before stimulating the fat storing machinery in the body. Honey. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Divide your carb meals into six servings throughout the day. and brown rice. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. you must consume enough fiber in your diet.are digested quickly and easily. For example.
. or muscle building. Protein intake exceeds output. then the standard 600g for the next two days. your body will store them as fat and increase weight gain instead of muscle mass. On the other hand. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. injured.As your day wears on. your carb intake should decrease. Eat 50% fewer carbs (300g) for two days. Obviously. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Amino acids are the building blocks of protein. or have a fever. Protein is involved in growing. Watch out. Your energy requirements will also decrease at this time. The total carb intake is the same. so your body won't need as much. burned. This is not good because the opposite is now happening. if your protein output exceeds intake you would have a negative nitrogen balance. This puts your body in what is called a catabolic state. and then increases insulin levels (ensuring no loss of muscle) on the final two days. try varying the volume of intake. and replacing tissues. For example. you will be in an anabolic. If you eat carbs late in the day. state. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Glucose molecules make up carbohydrates just like amino acids make up proteins. repairing. You usually see this in people who are starving. your body will break down muscle tissue to get it. If you are needing to lose some fat along with building your muscles. For body builders. If you lose more nitrogen than you consume. nitrogen balance is an important concept to keep in mind when talking about proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. and protein is retained in tissue as new muscle is added. then 50% more (900g) for the next two days. That is made possible because proteins are the basis for body structures. if you consume more than you lose. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Protein Another important nutrient every body builder needs is plenty of protein. this is something that you want. you will want to rotate your carb intake. Your body is degrading muscle and other body proteins.
Be aware of the amount of protein you are eating and make them work for you instead of against you. cooked 5 oz. even when you are building the perfect body. 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. catabolic means muscle loss. Fats Yes. Fat combines with glucose for energy in order to spare the breakdown of protein. milk 2 T. therefore. In body building contexts. your protein intake should increase to 1 1/2 times your bodyweight. you'll still need some fats in your diet. That way. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. When calculating the amount of protein you are eating. you'll need the amino acids in protein to work in your body. . A 200 pound body builder. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz.build muscle. While there are proteins in other foods. and eggs. steak. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Ultimately. Many diets have you cutting back on fat and carbohydrate intake. you'll need to eat more protein to counteract this effect. The key to fat intake is to stay away from bad fats and only eat the good fat. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Saturated fat is bad. If you are dieting while body building. you need to focus on the complete sources rather than those that are incomplete. These are the fats that contribute to heart disease and high cholesterol. fish. To compensate. protein can do what it is supposed to do . concentrate on the complete sources of protein like meat. The general rule is to consume daily the same amount of grams in protein as your body weight. would need to eat 200 grams of protein every day to put the body in an anabolic state. Because of the chemical composition of saturated fat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Fats are the main source of energy in the body. but if you want to get ripped with your body building program. cooked broccoli 1 c. your body won't grow when it is in a catabolic state. your body cannot break it down very well.An anabolic state is when your body has a positive nitrogen balance.
These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. They can reduce inflammation. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Trans fats should also be avoided. Fats are actually an important part of any diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. These fats are most often found in fish and can have some significant health advantages. fatigue. and even Type 2 diabetes. They are also more readily stored as body fat. help prevent cancer growth. These fats are found naturally in foods like nuts and avocados. Because they reduce inflammation in the body. This type of fat is often used in commercially processed food because they are preserved longer. . and diabetes. joint pain. maintain healthy hair and skin as well as providing a sense of fullness after meals. You should truly strive to eliminate all trans fats from your diet. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. whole milk dairy products like milk and cheese. as well as egg yolks. So basically. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. They play an important role in protecting the body's vital organs. At room temperature. well. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Elevated levels of LDL can clog arteries and cause heart disease. fat. heart disease. saturated fats are hard and solid. Unsaturated fats are easier for your body to break down.Saturated fats are commonly found in animal products such as meat. and improve brain function. so they should be limited. 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. Fats keep the body insulated. Omega 3 Fatty Acids can actually help combat conditions such as depression. Trans fats cause an over activity in the immune system and are linked to stroke. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. seafood. Unsaturated fats are in liquid form as in oils.
It has no nutritional value but it does contain high caloric content. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. hydrated and even over hydrated muscles allows for a much higher anabolic environment. For one. you must be careful not to overdo on the fats. Alcohol consumption also hurts muscle growth. you will not be as intense in your lifting and weight training. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. About a 1/2 cup is a good amount. 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. alcohol can have a detrimental effect on your progress. As many know. so when those levels are down. magnesium. Because your cells aren't holding as much water. phosphorus. you will want to pay close attention to the foods you are feeding your body. it slows down your metabolism hindering your body's ability to process foods. relaxation and growth including calcium. instead of topping with chocolate or candies. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it becomes much harder to build muscle. That includes alcohol as well. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. Having higher levels of testosterone can help with your workouts by making you more aggressive. Alcohol contains nothing but empty calories. In fact. But when you are a body builder. iron and potassium. Not only that. it dehydrates your muscle cells. but drinking actually lowers protein synthesis by twenty percent. • Use olive oil in salad dressings and when cooking • When baking. Many people like a drink or two or even three to help them unwind and relax.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. . There are several reasons why it does this. Not only will having a hangover lower your workout intensity.
The liver metabolizes stored fat for energy. if you're training hard. you won't be doing yourself any good. • No regular soda! Diet is better for you anyway and doesn't contain sugar . you need plenty of water. Water flushes out toxins and other metabolic waste products from the body. Many vitamins are water soluble. begins hoarding it. If you're going to be using supplements in your body building program. A good diet is essential to an effective body building program. water can actually reduce feelings of hunger. Water is especially important when following a "high protein" diet. urea (a toxic substance). then you need even more water to help your kidneys do their work. as it helps remove excess nitrogen. it burns less fat. This water is stored in extra cellular spaces. The caffeine can increase fluid loss. it can be especially important. Water is part of every single metabolic process that the body undertakes. some of the load is transferred to the liver. Without enough water. but if your diet stinks. If you're eating big to gain weight. but for body builders. When this happens. When water is in short supply. For body builders. drinking water can actually help you shed excess water weight. If the liver is doing some of the kidneys' work. Water is good for you anyway. coffee. and ketones. thinking there's a shortage. your skin starts looking soft and puffy. creating an anabolic environment needed for muscle growth. then you need a basic mega-vitamin. so you're not getting the hydration you need. In other words. Supplements like creatine work in part because it pulls water in muscle cells. Use artificial sweeteners instead.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. and you should. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. the kidneys can't function properly. Plus. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. You can workout with the intensity of a professional. you'll need much more. the body. In addition. For this to work properly. and tea don't count either. Contrary to popular belief. water can help them work. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. and water unlocks the power of those vitamins. Soda.
• 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
stirring occasionally. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Pan Broiled Fish 1 lb. Cover with tomatoes and liquid. or until the fish easily flakes with a fork. low fat ricotta cheese Salt & pepper to taste 4 boneless. frozen spinach. stir together mustard and garlic. Drizzle with lemon juice. Tie the chicken breasts together with butchers twine. In a separate bowl. garlic & oregano Arrange fish filets in a single layer in skillet. skinless chicken breasts. Can diced tomatoes w/ basil. and cheese mixture in a bowl. spinach. Put the all spice. Bake at 350 degrees for 30-35 minutes. minced or pressed 2 tbsp. salt and pepper in. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers. Put a dollop of the mixture into each chicken breast. drained capers Paprika to taste Rinse fish and pat dry. . low-calorie Dijon mustard 1 clove garlic. Ground Turkey Breast Sauce 1 lb. or put toothpicks through them. Arrange fish and zucchini in a single layer in a large pan. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Uncover and cook an additional 15 minutes. Add browned chicken. egg. slice in half and flattened Combine the onion. Broil on top rack for 5 minutes. Serve. Serve plain or over brown rice. Turn fish over. spread with mustard/garlic mixture. cover and cook on low for 45 minutes. Fish filets One 14 oz. Add the chopped onion and mushrooms. Pour the spaghetti sauce in. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Cover and cook over medium heat for 10-20 minutes. Top on whole wheat pasta or brown rice if desired. thawed and dried 1 egg lightly beaten 8 oz. Serve. Optional: Garnish with lemon slices. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp.15 minutes. Serve over your favorite type of noodle.
combine all ingredients and stir until well-mixed. low fat mayonnaise 1 tbsp. You can eat this on some whole-wheat bread. combine rice. or over some brown rice. Add tuna with an amount of Worcestershire Sauce that you like. Chop egg whites and add to medium bowl.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Rice & Beans Cooked Shredded Chicken Breast 1/2 . mustard. Add mayo.1 cup cooked brown rice 1/4 can red beans 2 tbsp. and tuna. Add barbeque sauce and stir together until well-coated. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. plain. Cook to desired texture. Add cheese if you like and let it melt after turning the burner off. Eat plain or on a bed of pasta. and chicken. 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. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. or just use more egg whites. Fiery Chicken Deluxe . Chicken. Top with lettuce or spinach leaves and second slice of bread. Microwave for approximately 1 minute when ready to serve. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. barbeque sauce In large bowl or Tupperware. This is also good cold. beans. 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. black pepper. Cook tuna to desired doneness. Add tuna and sprinkle with seasoning.
You can grill rolls than for seven minutes on the electric grill at 375 degrees. 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. salt with chicken in a container and really roll the chicken breast around in the mix. Cover and cook 1 minute. Put chicken slices in the container. Heat wine in a medium skillet over medium heat.10 hours (the longer. minced 1 tsp. rinsed and patted dry. Dried parsley Juice of 1/2 lemon 1 lb.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. or bake them for 25 minutes at 375 degrees. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. the juicier it will be) This works best with a Foreman-style grill. cayenne pepper. Once the roll is ready. Let it marinate for 25 minutes. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. 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. add the salt and pepper. Pre-heat. Cut chicken into two to four thin slices. Place one slice of turkey bacon on each slice of chicken breast. Makes 2-3 servings Garlic Roasted Vegetables . Add garlic and sauté 1 minute. depending on how thick you would like your roll to be. mustard and honey. Place one asparagus stick on the top and start rolling it. then let it sit in the refrigerator for 3 . Fresh bay scallops. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Add parsley and lemon juice. Snap off tough ends of asparagus and remove scales with vegetable peeler. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. and put the green beans in for 2 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Give the asparagus a quick wash.
dried fruit bits 1/8 cup celery.6 carrots. sunflower seeds 2 tbsp. On the Grill: Turn barbeque to medium. broken into cloves and peeled 1 tbsp. peeled and halved 2 medium onions. zucchini. Top each piece of fish with tomato. Chicken Salad Roll-ups 1 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. dried thyme. fresh. sealing with a pleat. julienne 1 cup dry white wine 1 tsp. Great with meat. and pepper. or 3 tbsp. chicken and fish. fruit bits. chopped 1 tbsp. fresh 4 tbsp. or 3 tbsp. Salt and pepper to taste. Workout Energy Salad . cut in two pieces 1 tomato. and carrot. herbs. and place in mixing bowl. Serve immediately. Fold foil edges together. cooked 2 tbsp. chopped 4 small zucchini. Roast for about 30 minutes or until tender. dried rosemary. Cut two 12 in. Repeat until mixture is used up. Roast for about 1 hour 20 minutes or until tender. Salt and pepper to taste. peeled and cut into 6-8 wedges 1 large garlic bulb. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. square pieces of foil. Place a piece of fish on each square of foil. Combine all the vegetables into a tinfoil bag. and yogurt. Drink. Makes two servings Fish in Foil 1/2 lb. olive oil In the Oven: Preheat oven to 400 F. Sprinkle each with wine. 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. green onion. boneless. chopped 1 green onion. drizzle with olive oil and stir to coat. Bake for 15 minutes. Combine all the vegetables in roasting pan. celery. drizzle with oil and stir to coat. peeled and quartered 6 parsnips. halibut. peeled and quartered 6 shallots. Combine with sunflower seeds. or wrap roll-ups in plastic wrap for later use. julienne 1 carrot. Spread a little chicken mixture on lettuce leaf and roll up tightly. skinless chicken.
and pepper. torn into bite-sized pieces 1/3 cucumber. In a screw-top jar. sprouts. Muscle Density Broccoli Salad 1/2 pound cooked steak. 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. yogurt. mushrooms. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Shake vigorously. cooked and cut 1 stalk celery. Aerobic fitness is related to an individual's body fat. . carrots. The spin-off is less likelihood of developing heart disease. combine lettuce. and shake until thoroughly mixed for the salad dressing. mustard. broccoli. 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. sliced 1 green onion. mushrooms. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and pour over salad. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. In a screw-top jar. green beans. Arrange salad on a bed of lettuce leaves. combine the vinegar. avocado. sliced Fresh parsley In large salad bowl.it's time to make the fitness connection In many cases fitness begins with weight reduction. The higher the fat. spinach. cucumber. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. and sunflower seeds. basil In a medium-sized salad bowl. and onion. cooked and chopped 1 cup green beans. and diabetes.1 cup lettuce. tomato. Nutrition is very important when you are trying to build up muscle mass. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. You don't necessarily have to be dieting. sliced 1/2 cup mushrooms. parsley. peeled and sliced 1/3 tomato. torn into bite-sized pieces 1/3 cup spinach. Weight control . celery. high blood pressure. lemon juice. cut in strips 1 cup broccoli. combine steak.
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. lifestyle changes..a. (3) A sense of accomplishment. dehydration. (4) A feeling of pride. and too strict and will lead only to temporary weight loss. (4) Carry out the strategy. and so on). (2) An improved self-image. unhealthy. b.. Stay away from food fads they are usually boring. (3) Develop a strategy (diet. 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. Enjoy the payoffs:. (2) Get motivated. Compare the benefits of a sound nutrition with the consequences of crash diets. 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. Making nutrition work Improving your nutrition will increase your mileage in many ways. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. exercise routine. headaches. You can even lose weight while improving performance. (1) A healthy appearance.
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)
(1) TRIM fat from meat. . The milk and cheese group. or sparerib is too tempting. But if you plan your diet. Many people. Avoidance is one means of control. fish. sauces. have a particular food obsession that must be recognized. and baked products.7 liter = 24 ounces . For them trying to eat just a cookie. (2) Roast. Cook meats on rack so that fat can drain off. Braise in covered pan on stove top or pan broil in a nonstick pan. Good cookin' for good lookin . or simmer meat. poultry. piece of candy.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . soups. you can include a favorite high calorie food item as a special occasional treat. You have to make and follow your own rules according to your ability to control what you eat. The meat. and add spices to enhance flavors. (3) Remove skin from chicken or turkey. and diet according to your plan. The urge to eat the whole thing becomes too great. (1) Use skim or lowfat milk in recipes when making puddings.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. (2) Substitute plain. however. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.5 liter = 17 ounces . and dry beans group. broil.a memo to the cook for cutting calories during food preparation a. bake. poultry or fish without adding fat. b.
butter. vinegar. schnitzel). (1) Use less fat and sugar than called for in recipes. b. Cut way back on regular salad dressings. avoid those prepared in cream . d. Starchy foods are not fattening when consumed in moderate quantities. However. most restaurants have them. skim or peel fat off and discard. If the meat has been fried (southern style chicken. and margarine. butter. With a spoon or knife. d. broil. Avoid gravies. (2) Go easy on sauces. or bake vegetables. steamed. Season with herbs and spices. The vegetable and fruit group. Dining tips a. boil. or lemon juice for your salad. (3) Check ingredient labels for fat and sugar content. (5) Have boiled. (1) Steam. and deep-fried food. (2) Avoid recipes for baked products that require large amounts of fat and sugar. c. (3) Try lemon juice or vinegar on salads. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. The bread and cereal group. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine.(4) Chill meat broth until fat turns light and solid on top. c. or baked rather than fried potatoes. Some fruits may be broiled or heated with spices added for flavor. Check nutrition information label for total calories in each portion. or sour cream. remove the coating and eat only the meat. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. sauces. Remove all the visible fat from the meat. Substitute lower calorie ingredients. Request diet salad dressing.
pies. jam.sauces or deep-fried. ice cream. (1/2 cup) Hard liquor. candy. Also. or delicious low-calorie raw vegetables. Avoid rich desserts. jigger Dry wine.6 oz. Lowfat milk is also a nutritious choice. Follow these tips to lose weight and body fat. c. Low-calorie beverages. b. black coffee. jelly. Alcohol calories American beer. Keep a food diary and monitor your own intake. macaroni. (3) Take smaller portions (4) Consume less sugar. Carry individually packaged sugar substitutes to sweeten beverages. Always check your intake for balanced nutrition and total calories. gelatin. 12 oz. European beer.25 liter (8 oz. 1/2 liter Cocktails. have fresh fruits. and other sweets. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (1) Eat S-L-O-W-L-Y (2) Consume less fat. . if you must. and mineral water add no calories to your diet. noodles. e. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. For example. . 11/2 oz. honey. sugar. 4. cookies. g. or spaghetti are good potato substitutes. Try a slice of lemon or lime in a glass of ice water.) Sweet wine. baked potatoes with a small amount of sour cream or margarine is a good choice. f.25 litre (8 oz. unsweetened sodas. Plan your food intake and abide by your plan. USE SPARINGLY. rice. pastry. . cakes. (8) Plan snacks.) Food Calories 160 250 165 110 200 300 Educate your appetite a. regular soda. a few crackers or pretzels. If you MUST have a snack.
soda.d. (Each teaspoon supplies an additional 45 calories). 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 1 ounce package 180 Chocolate candy.especially in snack foods. 2 scoops 200 Potato or corn chips. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. creamed. 25 nuts 252 Mixed. 1 ounce 150 Grapefruit or orange juice. 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. 1/4 cup 340 Salted nuts: Peanuts. 1/2 liter 250 Creamy salad dressing. Lower in sugar. Lower in fat. 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. b. 2 tbs 170 Cashews. 1 cup 223 Beer (European). Become aware of how many calories you're consuming. or sugared beverage. 160 French fries. Weight control .) 840 Coke. Each teaspoon supplies an additional 20 calories.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .
Don't be angry that you have to lose weight. Forget those old excuses: But I've got a large frame you know. but you want to strive to be the best. . If you're serious about losing weight.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. Dieting is up to you if you are willing to try. This is important if you plan on being successful at losing weight.3 oz. loneliness. Make up your mind to control food instead of letting food control you. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. so why lose weight? b. 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. cream cheese 106 1 oz. 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. big bones. or I can still workout OK. Occupy your time with other activities not related to food. Try not to be food centered. or Gosh. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. beef bologna 237 Lean ham 103 1 oz. anger. it will be easy to give up these typical excuses. You may be a good athlete now. Get motivated. or Everyone in my family is big it's hereditary. I haven't weighed 180 pounds since I was 15 years old. think of it as something you have chosen to do. or discouragement. c.
h. You should consume at least 6-11 servings daily from the base of the pyramid. Breads. in preparation. Make your meals last longer. Cereals. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. g. minerals. Make meals as pleasant as possible even if you are cutting down on what you eat. carbohydrates (starch and dietary fiber). Construct new habit patterns. e. unless fat is added in processing. remember. i. They provide vitamins. overeating hurts no one but yourself. To make sure you get all the nutrients and other substances you need for health. Stick with it! f. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. You are always responsible for what you are eating. Grain products are low in fat. so choose a variety of whole and enriched grains. Rice.d. and Pasta Group: Foods made from grains (wheat. Don't cheat. slow down. Different foods contain different nutrients and other healthful substances. Eating plenty of whole grains. or at the table. . such as whole wheat bread or oatmeal may help protect you against many chronic diseases. rice. and different whole grain foods differ in nutrient content. enjoy flavors. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Your body is adjusting to your new eating habits and changes are taking place. For best results. No single food can supply all the nutrients in the amounts you need. and oats) should form the foundation of a nutritious diet. pause halfway through meals and don't stuff yourself. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Remember all the work it took to get you to your desired weight. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Choose the recommended number of daily servings from each of the five major food groups. and other substances that are important for good health. Don't let this be wasted effort.
cereal. or winter squash are the best choices. low fat bagels (pumpernickel. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. orange. rye. corn and oat bran). or cooked fruit. A serving size of raw or cooked vegetables is only 1/2 cup. in addition to providing vitamins and minerals. Two to four servings of fruits are recommended each day. cauliflower. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Broccoli. and yellow vegetables. Brussels sprouts. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Choose dark green. To maximize the vitamin and mineral content of your vegetables. or pasta is about the same size as your fist. To ensure that you get essential vitamins and minerals. and dried fruit. or minerals. Juice that you can see through . A 1/2 cup of cooked rice. whole wheat). green peppers. A 1/2 cup of fruit is about the same size as a tennis ball. oat bran. the more likely it is to have large amounts of vitamins and minerals. or wok only until tender crisp. strawberries. also provides fiber. A 3/4 cup of vegetable juice also constitutes a serving from this group. A 1/2 cup of vegetables is about the size of a tennis ball. Fruit Group: The fruit group. and celery are mostly fiber and water with very little calories. or a 1/2 cup of chopped. you should strive for 3-5 servings per day from this group. don't overcook. A 3/4 cup of fruit juice equals one serving. bananas. vitamins. The lighter colored vegetables. cantaloupe. which is much smaller than the regular salad served with a restaurant dinner. collards. If you choose fruit juice. such as cucumbers. Other good choices are citrus fruits. Breakfast is a good opportunity to eat some fruit. carrots. iceberg lettuce. whole grain muffins (bran. The darker the vegetable.Consuming the recommended daily intake is not difficult if you understand serving sizes. steamer. and stoned wheat and whole grain crackers. The best choices from this food group are bran cereals. Cook in a microwave. spinach. Vegetables are nature's vitamins. whole grain breads and rice. canned. and most people eat more. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. kiwi. tomatoes. One cup of leafy raw vegetables is also a serving size.
it does not mean that you should never eat these items. A serving size of cooked fish. and yogurt. This means that they provide nothing to the body except calories. a 2 1/2 ounce soyburger. and beans. Eggs. can also contain a large amount of fat. however. milk. 1 ounce of cheese is about the size of four dice. and Cheese Group: These dairy products are a great source of protein. frying food in fat (cooking oil) once in a while is all right.(apple. However. or grilling. this group can contain large amounts of fat as well. The milk group. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). so you may not get your daily requirement for the essential nutrients. Like the milk group. Fats. 2 tablespoons of peanut butter. or protein. Most people are at one extreme or the other by consuming too much or not enough from this group. a 1/2 cup of natural cheese (Cheddar or Swiss). including cheese. A better food preparation choice is baking. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Most fats and sugars are nutrient poor. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). they are referred to as empty calories. Fish. no vitamins. Oils. chicken. however. vitamins. or 1/3 cup of nuts. Sweets add taste and flavor. For example. Many no-fat or low-fat dairy products are available. water. . and yogurt. fiber. The recommended number of servings per day for this group is 2-3. sour cream. minerals. or 2 ounces of processed cheese (American) is considered a serving size. Meat. and minerals (fortified by law) especially calcium and riboflavin. Dry Beans. roasting. or prune juice). Top choices are 1% or skim milk. 1 egg. vitamins. and is easily attainable. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Quick and easy choices include canned tuna. which can't be made by the body. poultry. a 1/2 cup of cooked dry beans. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. For this reason. Milk. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. lentil soup. Foods from this group are still an important part of a performance diet. peanut butter. low-fat cheese. Yogurt. peach nectar. One cup of milk or yogurt. The serving sizes typically consumed greatly exceed the nutritional requirement. Two to three servings from this group are required each day. Poultry. grape. and minerals.
You need some fat in the food you eat. A baked potato is a better choice than mashed potatoes. which is a better choice than apple juice. ask that it be grilled rather than fried. Sometimes extra sugars are added to low-fat muffins or desserts. These foods include high-fat dairy products (like cheese. D. Also. and fiber and add undesirable or questionable additives. which is a better choice than apple pie. Food processing tends to remove vitamins. E. or a cup of low-fat milk or yogurt for a snack. Some kinds of fat. High-fat foods contain more calories than the same amount of other foods. and carotenoids. Your pattern of eating is also important. Eating lots of fat of any type can provide excess calories. When eating out. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. CHOOSE SENSIBLY The carbohydrates. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. vegetables. and proteins in food supply energy. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. minerals. fats. low fat doesn't always mean low calorie. for example. whole grain foods. whole milk. An apple is a better choice than applesauce. or a favorite dessert. and sodium. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. so they can make it difficult for you to avoid excess calories. fiber. cream. and they may be just as high in calories. choose small portions of foods. but most people still eat too much saturated fat. In contrast. which is measured in calories. turkey from the meat and beans group. and cheese from the milk group. notice that many of the meals and snacks you eat contain items from several food groups. For example. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and . butter. If you choose fish. Snacks and meals eaten away from home provide a large part of daily calories for many people. a sandwich may provide bread from the grains group. poultry. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. Fats supply energy and essential fatty acids.Top choices from this group include olive oil. and K. increase the risk for coronary heart disease by raising the blood cholesterol. However. walnuts. Choose them wisely. Try fruits. Choose natural or less processed foods whenever possible. and they help absorb the fat-soluble vitamins A. but choose sensibly. especially saturated fats. berry jams. or lean meat. molasses. which is a better choice than potato chips.
palm oil. Meat. and coconut oil. Keep your intake of these foods low. Olive. such as salmon. These foods include liver and other organ meats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. . and dairy fats. beans. shellfish. lean poultry. Fish. the skin and fat of poultry. olives. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. shortening). Trim fat from meat and take skin off poultry. sunflower. avocados. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and peanut oils are some of the oils high in monounsaturated fats. peas. Eggs. Vegetable oils such as soybean oil. Choose dry beans.If you need fewer calories. fatty fresh and processed meats.regular ice cream). Use moderate amounts of food high in unsaturated fats. and Nuts . decrease the amount of fat you use in cooking and at the table. most nuts. sausages. Try the lower fat varieties (check the Nutrition Facts Label). or lentils often. These foods include those high in partially hydrogenated vegetable oils. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. and other cold cuts. salami.Choose 2 to 3 servings of fish. Shellfish. egg yolks. bologna. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats.Limit your intake of high-fat processed meats such as bacon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Unsaturated fats occur in vegetable oils. tuna.Choose vegetable oils rather than solid fats (meat and dairy fats. . such as many hard margarines and shortenings. Poultry. and mackerel. or nuts daily. corn oil. other lean meats. taking care to avoid excess calories. Some fish. Beans. 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 . lard. . canola. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and fatty fish like salmon.
fruits.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. cereals. Prepared Foods .Limit your intake of foods with creamy sauces. During digestion all carbohydrates except fiber break down into sugars. Foods containing added sugars provide calories. Choose foods lower in saturated fat and cholesterol. Examples of these foods include milk. Dairy Products . . not the naturally occurring sugars in foods like fruit or milk. In the United States. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Choose fruits as desserts most often. and grains. and add little or no butter to your food. Try switching from whole to fat-free or low-fat milk. some vegetables. the number one source of added sugars is nondiet soft drinks (soda or pop). . but may have few vitamins and minerals. Limit ground meat and fatty processed meats.Limit your intake of liver and other organ meats. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.. Sugars and starches occur naturally in many foods that also supply other nutrients. . fat-free or low-fat yogurt. marbled steaks. and cheese. and low-fat cheese most often.Use egg yolks and whole eggs in moderation. Sugars are carbohydrates and a source of energy (calories). Foods at Restaurants or Other Eating Establishments .Choose fish or lean meats as suggested above. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. breads.
At present. However. Some people add salt or a salty seasoning to their food at the table. Salt is found mainly in processed and prepared foods. Eating less salt may decrease the loss of calcium from bone. Intake of a lot of foods high in added sugars. and some cooking styles call for adding a very salty seasoning such as soy sauce. you need to go into it with as much information as you can. Salt (sodium chloride) is the main source of sodium in foods. Choose and prepare foods with less salt. Some recipes include table salt or a salty broth or sauce. The reasons for switching to a vegetarian lifestyle are many. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. High salt intake also increases the amount of calcium excreted in the urine. cakes and cookies. also are high in vitamins and minerals. like soft drinks. and sweetened canned fruits. Not all foods with added salt taste salty.Sweets and candies. but when you do decide to switch to a meatless diet. like chocolate milk. . VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. 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. There is no way to tell who might develop high blood pressure from eating too much salt. the firmest link between salt intake and health relates to blood pressure. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Never stop learning about your diet and what you put into your body. Some foods with added sugars. is of concern. consuming less salt or sodium is not harmful and can be recommended for the healthy. presweetened cereals. and fruit drinks and fruitades are also major sources of added sugars. You will face no nutritional deficiencies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. normal person. Only small amounts of salt occur naturally in foods.
A type of vegan diet where very few processed or cooked foods are eaten. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. etc.Animal foods are higher in fat than most plant foods. . though each level gradually eliminates animal products. Plants do not contain cholesterol. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Whatever your reason for wanting or not wanting to become a vegetarian. herbicides. fish. shellfish or crustacean. The diet progresses through ten levels. vegetables and fruit. • Fruitarian. eventually reaching the level of a brown rice diet. This is the most common type of vegetarian diet. are well documented. Vegetarians live on a diet of grains. These drugs are consumed when animal foods are consumed. There are over 20. Consists mainly of raw fruit. Being healthier on a vegetarian diet means spending less on health care. • Lacto-vegetarian: Eats dairy products but not eggs. in secondary consumption of antibiotics. • Macrobiotic: A diet followed for spiritual and philosophical reasons. eggs.000 different drugs. nuts. The highest levels eliminate fruit and vegetables. Vegetarians not eating anything containing dairy products or eggs are called vegans. including pesticides. I have included this section for your personal choice. • Vegan: Does not eat dairy products. Vegetarian foods tend to cost less than meat based items. or any other animal product. Being higher on the food chain. or slaughter by-products such as animal fats. poultry. A vegetarian does not eat any meat. You might be surprised to know that there are many different types of vegetarians. The list can go on and on. animal foods contain far higher concentrations of agricultural chemicals than plant foods. growth hormones and other veterinary drugs that are given to livestock animals. including sterols. seeds. fish. grains and nuts. becoming increasingly restrictive. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The dangers herein. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. with or without free-range eggs. game. antibiotics. Not all levels are vegetarian. milk and milk products. particularly saturated fats. poultry or any slaughterhouse by-product such as gelatin.
Persons consuming fish but no meat are sometimes called pescetarians. big business began changing the way food was not only distributed. many years ago. The women would grow huge gardens that would provide the rest of the nutrition. Many.Other terms can be used in describing various vegetarian diets. The meat was cleaned and cured without chemicals or preservatives. and pigs to provide food for their families. That includes chicken. Men would kill deer. In fact. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Back then. but not fish. 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. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. though their exact meaning can differ. The term strict vegetarian may refer to a vegan diet. the food was pure and unprocessed. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. They were freaked out by the thought of consuming something that at one time could look them in the eye. There really is no single vegetarian eating pattern as you can see from the definitions above. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. cows. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. but also how it was processed for human consumption. Somewhere along the way. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. . because choosing to eat as a vegetarian is such a personal decision. people survived on what they could grow or kill. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. though in other cases it may simply mean a lacto-ovo-vegetarian diet.
. Studies were conducted. They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.for anyone! Many animals are also infected with diseases due to poor living conditions. Once they are killed. Some of us still don't have much concern over our processed foods. Then concern began to arise as to how safe these foods really were. It is a lot cheaper to buy vegetarian foods instead of meat. and results were published that indicated some of these processing procedures weren't as safe as originally thought.the way animals are killed and the preservatives put into the meat .especially red meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. Another good reason is that meat is expensive. but others have taken a different turn. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. They are also often injected with artificial hormones to increase meat production. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Plus. This can't be healthy . It's true that the way we process meats can begin in a not so pleasant way. Meat . and other diseases. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.Initially. people just accepted the fact that processed foods were a way of life.is often associated with higher risks of heart ailments. In fact. Mad cow disease is a very real illness that causes dire circumstances even death. surveys were taken. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. elevated blood pressure. even before the animals are sent to a slaughterhouse. Let's look at some common reasons people give for eating meatless meals.are reason enough for some people to give up meat. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. These two instances .
high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. most people choose a vegetarian diet for health reasons. make less frequent visits to a doctor. Protein. This is simply not true. Whatever the reason. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. Their immune system is stronger. Medical studies have proven that a vegetarian diet is easier to digest. and vitamins are all contained in our foods. Certain components of food help our bodies not only operate more efficiently. they live longer. There are six food groups in the vegetarian diet. It's just a more productive and less invasive way to eat that gives way more benefits than not. and imposes fewer burdens and impurities on the body. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. and enjoy very productive lives.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. calcium. their bodies are more refined. but keep us from getting sick. fewer dental problems. there can be little doubt that eating a vegetarian diet is a healthier way to eat. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. A vegetarian diet is healthy because it is typically low in saturated and total fat. and their physical appearance is better. They include: . provide a wider range of nutrients. and thus smaller medical bills. are healthier. Vegetarians have fewer physical complaints. As a result. Vegetarians are less susceptible to major diseases that afflict present-day society.
almonds. it is worth remembering that everything you eat gives you a whole range of essential nutrients. etc.tofu. Most foods contain a mixture of nutrients (there are a few exceptions. baked beans. vitamins and minerals. hazelnuts. in addition to the above. . • Pulses . rye. • Nuts & Seeds . Still. All are equally important to our well-being. almonds. sunflower. Meat supplies protein. Potatoes are a useful cereal alternative. sunflower seeds. and E. • Dairy products or Soya products . Nutrients are usually divided into five classes: carbohydrates. • Pulses: peas. although they are needed in varying quantities. chick peas. rice. Protein is very important in the diet.• Cereals/grains . soya milk. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. tempeh. linseeds. • Grains/cereals: wheat (in bread. pine kernels etc. maize (sweet corn). maize. soya protein etc. walnuts.margarine or butter. sesame seeds. pumpkin.kidney beans. tempeh. cashews. lactating or very active). fat. peanuts. flour. We also need fiber and water. fats (including oil). barley. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. supplies vitamins A. Carbohydrate. beans. lentils. etc. pasta etc). and the mineral iodine. walnuts. millet. textured vegetable protein. potassium and phosphorous). proteins. Women need about 45g of protein a day (more if pregnant. • Fruit & vegetables. some B vitamins and minerals (mostly iron. All these nutrients can be easily obtained by vegetarians from other sources. lentils. oats. veggie burgers. men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases. • Seeds: sesame. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. rye.wheat (bread & pasta). oats. etc. • Soya products: tofu. rice. • Vegetable oils and fats . Fish. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. zinc. brazils. barley. D.
This is not as alarming as it sounds. as long as our diet is generally varied and well-balanced. rye) and some root vegetables. Most of our carbohydrates are provided by plant food. It is a normal part of the human way of eating.• Dairy products: milk. It is now known that the body has a pool of amino acids so that if one meal is deficient. barley. There are 20 different ones in all. Even those foods not considered high in protein are adding some amino acids to this pool. buckwheat. yoghurt (butter and cream are very poor sources of protein). A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. e. but when we mix plant foods together. Complex carbohydrates are found in cereals/grains (bread. any deficiency in one is cancelled out by any excess in the other. Carbohydrates are the body's main source of energy. or rice and peas. • Free range eggs. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. whether we are meat-eaters or vegetarians. We can make many of them in our bodies by converting other amino acids. A few examples are beans on toast. cheese. Refined sources of sugar are best avoided as they provide energy without any associated fiber. 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. Because of this. but eight cannot be made. The sugars or simple carbohydrates can be found in fruit. millet. complex carbohydrates or starches and dietary fiber. it can be made up from the body's own stores. we don't have to worry about complementing amino acids all the time. they have to be provided in the diet and so they are called essential amino acids. pasta. rice. oats. Adding dairy products or eggs also adds the missing amino acids. There are three main types: simple sugars. such as potatoes and parsnips. milk and ordinary table sugar. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Single plant foods do not contain all the essential amino acids we need in the right proportions. muesli. vitamins or minerals and they are also the main cause of dental decay. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates.g. Contrary to previous . Amino acids are the units from which proteins are made. quiche. macaroni cheese. The unrefined carbohydrates. porridge.
. B2 (riboflavin). Two of these fatty acids. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Too much fat is bad for us. pantothenic acid and biotin. B6 (pyridoxine). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. orange or yellow vegetables like carrots and tomatoes. with the exception of palm oil and coconut oil. pulses and green vegetables. linoleic and linolenic acids. The one thing they have in common is that only small quantities are needed in the diet. called fatty acids. for the manufacture of hormones and to act as a carrier for some vitamins. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats.belief a slimming diet should not be low in carbohydrates. but a little is necessary to keep our tissues in good repair. such as olive oil or peanut oil. are termed essential as they must be provided in the diet. like sunflower or safflower oil are unstable at high temperatures. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. refers to the indigestible part of a carbohydrate food. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. B3 (niacin). Dietary fiber or non-starch polysaccharide (NSP). 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. Like proteins. are best used for frying as the poly-unsaturated fats. fats are made of smaller units. or in sufficient quantities. nuts & seeds. • B Vitamins: This group of vitamins includes B1 (thiamin). This is no problem as they are widely found in plant foods. Fiber can be found in unrefined or wholegrain cereals. Mono-unsaturated fats. It is added to most margarines. as it is now termed. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. folate. leafy green vegetables and fruits like apricots and peaches. fruit (fresh and dried) and vegetables.
cereals and bacterial synthesis in the intestine. dried fruits (especially apricots and figs). cheese. nuts and seeds (especially sesame seeds). Vitamin D helps calcium to be absorbed. These sources are usually adequate for healthy adults. tap water in hard water areas. bread. eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. molasses.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Vegetable sources of iron are not as easily absorbed as animal sources. eggs. salad vegetables. • Iron: Needed for red blood cells. veggie burgers and some breakfast cereals. • Vitamin E: Vegetable oil. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Vitamin C: Fresh fruit. lentils and pulses. Minerals perform a variety of jobs in the body. dried fruits. but a good intake of vitamin C will enhance absorption. Found in leafy green vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. whole meal bread. • Vitamin K: Fresh vegetables. The very young. Found in dairy produce. all leafy green vegetables and potatoes. cheese and butter. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. wholegrain cereals. . leafy green vegetables. soya milks. Vitamin B12 is added to yeast extracts. It is also added to most margarine and is present in milk.
This is finely controlled by hormones. calcium deficiency may lead to osteomalacia (softening of bones). increasing re-absorption of calcium by bones. Calcium is also needed for blood clotting. Osteoporosis can be due to calcium deficiency. Found in green vegetables. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This usually occurs after 35- . sesame and pumpkin seeds. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This causes bones to be brittle and liable to fracture. In adults. The main function of calcium is structural. Dairy products also have plenty of iodine. Bone loss occurs with age in all individuals. Calcium also plays a role in cell biology. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium can bind to a wide range of proteins altering their biological activity. Of the body's total calcium. cheese. This involves loss of calcium from the bones and reduced bone density. Metabolites of Vitamin D are important in this. The skeleton of a young adult male contains about 1. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. muscle contraction and nerve impulse transmission. This is important in nerve impulse transmission and muscle contraction.2 kg of calcium. activating clotting factors. but the quantity depends on how rich the soil is in iodine.• Zinc: Plays a major role in many enzyme reactions and the immune system. lentils and wholegrain cereals. CALCIUM Calcium is the most abundant mineral in the human body. • Iodine: Present in vegetables. Sea vegetables are a good source of iodine for vegans. about 99% is in the bones and teeth where it plays a structural role. This may be related to repeated pregnancy with lengthy breast feeding.
The risk of osteoporosis may be altered by factors other than diet. Excess calcium in the blood can cause nausea. In infants and children calcium is retained for new bone growth. This is due to reduced levels of the hormone. oestrogen. nuts and seeds (almonds. Adaptation to both high and low calcium intakes occur. Calcium loss is reduced if dietary calcium is low. smoking and alcohol can all increase the risk. leafy green vegetables. Bone loss is greatest in women following the menopause. Calcium is also lost during lactation in breast milk. This usually results from excessive doses of vitamin D and can be fatal in infants. and oxalic acid. A low level of calcium in the blood and tissues can cause hypocalcaemia. Most flour is fortified with calcium carbonate so cereals can also be a good source. However. being underweight. Reduced intake leads to increased efficiency of absorption. . brazil nuts. and dried fruit are all good sources of calcium for vegetarians. a component of dietary fiber. whole cereals and raw vegetables is one of these. vomiting and calcium deposition in the heart and kidneys. Uronic acid. Lack of exercise. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Phytic acid. found in bran. Calcium is lost in the feces. Saturated fats can also lessen calcium absorption. Dairy products. However. Vitamin D is essential for absorption of calcium from the gut. Calcium balance can be affected by a range of other factors. urine and sweat. diets habitually high in these acids are not thought to have a major effect on calcium absorption. sesame seeds). Meat is a very poor source of calcium. Postmenopausal women are particularly at risk from osteoporosis. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. A number of substances can inhibit the absorption of calcium. other research has found no difference between vegetarians and omnivores. In severe cases muscle spasms may occur.40 years and involves the shrinking of the skeleton. This is thought to be due to animal protein increasing calcium loss from bones. This is called tetany. Calcium loss is roughly equal to dietary calcium in adults. This involves sensations of tingling and numbness and muscle twitches. Calcium is present in a wide range of foods. found in certain fruits and vegetables can also bind calcium. tofu. Hard water may also provide calcium. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women.
Saturated fat raises the level of cholesterol in the blood. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats consist of fatty acids and glycerol. The nature of fat depends on its constituent fatty acids. This depends on the type of chemical bonds present in the fatty acid. Fats tend to be solid at room temperature whilst oils are liquid. calcium absorption from the gut increases and no additional calcium is generally needed. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. Fats can be classed as either saturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. There are about 16 different fatty acids commonly present in foods. . It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. monounsaturated or polyunsaturated. monounsaturated or polyunsaturated. Cholesterol is present in animal foods but not plant foods. having particularly high calcium needs. Vegetable fats are generally unsaturated. Nearly all the fats in our bodies and in foods are triglycerides. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The term lipids include both fats and oils. These can be either saturated. Pregnant adolescents are an exception to this.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. Foods rich in saturated fats are usually of animal origin. Fats and oils are essentially the same. being made up of three fatty acid molecules to one glycerol molecule. Therefore. The building blocks of fats are called fatty acids.
These must be present in the diet as the body is unable to make them itself. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Fats have a number of important functions in the body. E and K. Saturated fats tend to be animal fats and are solid at room temperature. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. fats act as carriers for fat-soluble vitamins A. If there is more than one then it is polyunsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. It is present in all animal tissues but is absent from plants. Cholesterol belongs to the sterol group of fats. D. If there is just one double bond then it is monounsaturated. Butter. These are linoleic acid and alinolenic acid. converting double bonds to single bonds. arachidonic acid is not an essential fatty acid as was once believed. Unsaturated fats are liquid at room temperature. This process is known as hydrogenation. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. For this reason. Because of this conversion. They are usually of plant origin. though fish oils may also be high in polyunsaturated fatty acids. Two fatty acids are termed essential fatty acids. fish oils are sometimes used therapeutically. . Plant oils may be hardened by the addition of hydrogen atoms. Hydrogenated vegetable oils are often present in margarine and other processed foods. As well as being a concentrated source of energy. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. suet and meat fat are saturated fats. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. They are widely present in plant oils such as sunflower.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. lard. then it is unsaturated. The body can make its own cholesterol and so a dietary source is not required. However. rapeseed and soyabean oils. Fats are also essential for the structure of cell membranes and are precursors of many hormones.
The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Anti-oxidants such as vitamins A. It has been suggested that trans-fatty acids can increase the risk of heart disease. especially when exposed to heat or sunlight. eggs and dairy products all contain saturated fats. There are four main types of lipoprotein involved in cholesterol transport. HDL cholesterol may help protect against the risk of heart disease. It is the LDL cholesterol which has been linked to heart disease. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. C and E offer protection against free radicals. These are called the cis and trans forms. Unsaturated fatty acids can exist in two different geometric forms. Polyunsaturated fats are usually from plant sources. Cholesterol is present in all animal foods but not plant foods. Cholesterol may form plaques on artery walls if levels in the blood are too high.Cholesterol is transported in to various proteins. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. saturated fat raising blood cholesterol. Saturated fats are nearly always from animal foods. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. These complex molecules are called lipoproteins. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Polyunsaturated fats can also generate free radicals. Olive oil is a monounsaturated fat. Meat. Coconut oil and palm oil are vegetable sources of saturated fats. Because of this high blood cholesterol is linked with heart disease. . This can lead to atherosclerosis. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. including alcohol. Egg yolks and highfat dairy products are high in cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants. stress and environmental pollutants can increase the generation of free radicals in the body. A number of factors. Unsaturated fatty acids exist naturally in the cis form. Lard and suet are saturated fats.
However. transporting oxygen in the blood to all parts of the body. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Advice to vegetarians is to keep fat intake to a minimum. insomnia. Iron deficiency is the most prevalent nutritional problem worldwide.5 and 4. Vegetarian diets tend to be lower in fat than omnivore diets. A small amount is present as myoglobin. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 2/3 of which is present in hemoglobin. headaches. spleen and bone-marrow. 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 deficiency is the most widespread mineral nutritional deficiency worldwide. It also plays a vital role in many metabolic reactions. loss of appetite and pallor. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. lack of stamina. 1/3 suffering from severe deficiency and anemia.5g of iron. . Dietary advice is to reduce this. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. which acts as an oxygen store in muscle tissue. breathlessness. Special emphasis is placed on reducing the amount of saturated fat in the diet. the red pigment in blood. All these symptoms are associated with decreased oxygen supply to tissues and organs. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Symptoms of anemia include tiredness. Iron is essential for the formation of hemoglobin. Iron deficiency can lead to anemia.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron also plays an important role in the immune system. people with low iron levels having lowered resistance to infection. The body contains between 3. between 10-20% of child-bearing age women are said to be anemic. Research has also shown iron deficiency to be associated with impaired brain function. and to use olive oil for cooking purposes. IRON Iron is an essential component of hemoglobin. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. and iron deficiency in infants can result in impaired learning ability and behavioral problems. The remainder is stored in the liver.
Excess dietary protein may lead to health problems. sugars. 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. Iron absorption can also be influenced by the amount of iron in the diet.Dietary iron exists in two different forms. despite a high intake of fiber and phytate. Phytates. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. whilst in plant foods iron is present as non-haem iron. and fresh leafy green vegetables. Vitamin C greatly increases the absorption of non-haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. The absorption of iron is influenced by other constituents of a meal. green peppers. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. These are the essential amino acids. blackstrap molasses. Good sources of iron for vegetarians include wholegrain cereals and flours. the amino acids in one protein compensating for the deficiencies of another. Citric acid. . and some dried fruits. Unlike animal proteins. Foods rich in vitamin C include citrus fruits. as can tannin in tea. Lowered levels of iron in the diet result in improved absorption. amino acids and alcohol can also promote iron absorption. eight of which must be present in the diet. a varied vegetarian diet means a mixture of proteins are consumed. oxalates and phosphates present in plant foods can inhibit absorption. However. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Haem iron only exists in animal tissues. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. leafy green vegetables. Fiber may also inhibit absorption. Proteins are made up of smaller units called amino acids. Non-haem iron is less easily absorbed by the body than is haem iron. There are about 20 different amino acids. pulses such as lentils and kidney beans.
Many hormones are proteins. The eight essential amino acids required by humans are: leucine. A typical protein may contain 500 or more amino acids. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. soya products (tofu. and the transmission of nerve impulses are all dependent on proteins. histidine is also considered to be an essential amino acid. However. immune protection. cereals (wheat. Excess protein may also be converted to fat and stored. isoleucine. oxygen. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Muscle contraction. hydrogen. . The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. There are about 20 different amino acids commonly found in plant and animal proteins. Protein can also provide a source of energy. soya milk and textured soya protein such as soya mince). pulses. Amino acids link together to form chains called peptides. The amino acid that is in shortest supply is called the limiting amino acid. tryptophan. free-range eggs and some dairy products (milk. Certain amino acids can be made by the human body. All enzymes are proteins and are vital for the body's metabolism. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. each with their own unique amino acid composition. For children. Amino acids are simple compounds containing carbon. methionine. valine. They play a crucial role in virtually all biological processes in the body. and lysine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. threonine. nitrogen and occasionally sulphur. and rice). Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Proteins in skin and bone provide structural support. Different foods contain different proteins. protein is used. cheese and yoghurt). oats. the essential amino acids cannot be made and so they must be supplied in the diet. 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. Good sources of protein for vegetarians include nuts and seeds. Proteins are essential for growth and repair. Most foods contain at least some protein.Proteins are highly complex molecules comprised of linked amino acids.
and in some cases better. Combining plant proteins. leads to a high quality protein which is just as good.Protein quality is usually defined according to the amino acid pattern of egg protein. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Vegetarians and vegans eating a well-balanced diet based on grains. For instance. As such. muesli with milk (soya or cow's). and rice with peas or beans are all common examples of protein complementing. This is why plant proteins are sometimes referred to as low quality proteins. The limiting amino acid tends to be different in different proteins. Previously. This means when two different foods are combined. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. such as a grain with a pulse. than protein from animal foods. pulses. Beans on toast. This does not mean that vegetarians or vegans go short on essential amino acids. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . such as meat. seeds. However. milk and cheese tend to be of a higher protein quality than plant proteins. it has been thought that protein complementing needed to occur within a single meal. it is not surprising that animal proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This is known as protein complementing. cheese or peanut butter sandwich. grains tend to be short of lysine whilst pulses are short of methionine. the amino acids in one protein can compensate for the one lacking in the other. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. which is regarded as the ideal. Many plant proteins are low in one of the essential amino acids.
Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). involving the degeneration of nerve fibers and irreversible neurological damage. Symptoms include excessive tiredness.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. DNA production is disrupted and abnormal cells called megaloblasts occur. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12 neuropathy. It contains cobalt. they are typically lower in total intake of protein than non-vegetarian diets. While vegetarian diets usually meet or exceed protein requirements. can also occur. Deficiency can cause anemia. 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. If B12 deficiency occurs. the maintenance of the nervous system. Vitamin B12 is necessary for the synthesis of red blood cells. There has been considerable research into proposed plant sources of vitamin 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. and so is also known as cobalamin. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. This is especially important in tissues where cells are dividing rapidly. particularly the bone marrow tissues responsible for red blood cell formation. eggs and dairy products. 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. . This results in anemia. seaweeds. Many vegan foods are supplemented with B12. However. and algae such as spirulina have all been suggested as containing significant B12. Fermented soya products. and growth and development in children. B12 is necessary for the rapid synthesis of DNA during cell division. Because infants and children are growing they require more protein than adults (proportional to their body weight).
it is thought that this is due to the presence of compounds structurally similar to B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. pallor. listlessness. Fermented soya products. including tempeh. and poor resistance to infection. In comparison. sore tongue and menstrual disorders. These cannot be utilized to satisfy dietary needs. folic acid also being necessary for DNA synthesis. Assay methods used to detect B12 are unable to differentiate between B12 . known as intrinsic factor. This is known as enterohepatic circulation.breathlessness. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. a seaweed. There has been considerable research into possible plant food sources of B12. Vitamin B12 is excreted in the bile and is effectively reabsorbed. dairy products and eggs. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. found no significant B12. Anemia may also be due to folic acid deficiency. The only reliable unfortified sources of vitamin B12 are meat. and nori. known as B12 analogues. Total body store is 2-5mg in adults. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. However. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Spirulina. analysis of fermented soya products. including vegans and some vegetarians. seaweeds and algae have all been proposed as possible sources of B12. When deficiency occurs. may be obtaining more B12 from re-absorption than from dietary sources. Vitamin B12 can be stored in small amounts by the body. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. shoyu and tamari. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. an algae available as a dietary supplement in tablet form. Other symptoms can include a smooth. Around 80% of this is stored in the liver. People on diets low in B12. have both appeared to contain significant amounts of B12 after analysis. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. miso. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. B12 is also important in maintaining the nervous system.
This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Zinc is vital for the healthy working of many of the body's . Boiling milk can also destroy much of the B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. textured vegetable protein. as the B12 analogues can compete with B12 and inhibit metabolism. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Pregnant women are not thought to require any extra B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.2 µg. and breakfast cereals. Vecon vegetable stock. though little is known about this. particularly in areas where hygiene standards may be low. A boiled egg contains 0. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A slice of vegetarian cheddar cheese (40g) contains 0. vegetable and sunflower margarines. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. B12 not being absorbed through the colon lining. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Lactating women need extra B12 to ensure an adequate supply in breast milk. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. It helps with the healing of wounds and is a vital component of many enzyme reactions. However. veggie burger mixes. These include yeast extracts. A range of B12 fortified foods are available.7 µg. Human feces can contain significant B12. In the past.and its analogues. the bacteria produce B12 too far down the intestine for absorption to occur. 1/2 pint of milk (full fat or semi skimmed) contains 1. soya milks.5 µg. B12 has very low toxicity and high intakes are not thought to be dangerous. Bacteria present in the large intestine are able to synthesize B12. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.
found in bran. As a component of many enzymes. wholegrain cereals. 60% is found in muscle. Other symptoms of zinc deficiency can include hair loss. 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. zinc is involved in the metabolism of proteins. delayed wound healing. It is thought that zinc supplementation can help skin conditions such as acne and eczema. The recommended amounts of zinc for adult men are 1/3 higher than those for women. fatigue. in insulin activity. alcoholics and those suffering from trauma or post-surgery. and decreased growth rate and mental development in infants. There are no specific storage sites known for zinc and so a regular supply in the diet is required. anorexia nervosa. Zinc is found in all parts of our body.systems. diarrhea. It is always better to seek the advice of an expert before dosing yourself with supplements. and in liver function. The more sexually active a man the more zinc he will require. Zinc has a range of functions. yeast. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. prostate problems. . pulses and nuts. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. beans and lentils. Particularly high concentrations are in the prostate gland and semen. Good sources for vegetarians include dairy products. The first signs of zinc deficiency are impairment of taste. inhibit zinc absorption. particularly in association with protein foods. nuts. seeds and wholegrain cereals. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. 30% in bone and about 5% in our skin. 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. in the metabolism of the ovaries and testes. Only 20% of the zinc present in the diet is actually absorbed by the body. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. lipids and energy. Dietary fiber and phytic acid. carbohydrates. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Our body contains about 2-3g of zinc. a poor immune response and skin problems.
vomiting and fever. urine. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but it is thought that demands are met by increased absorption from the gut. phosphates. sweat. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status.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. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. . EDTA. Baking can destroy over half the phytic acid in whole meal bread. but also some common sense. hair. particularly iron and copper. Pregnant women do need extra zinc. Too much zinc will interfere with the metabolism of other minerals in the body. but getting started with this new lifestyle takes not only dedication. 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. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Excess zinc is toxic. semen and also menstruation. Zinc is lost via the feces. A deficiency of zinc in the diet means zinc absorption is improved. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. skin. Breast feeding mothers need extra zinc in their diet. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. You will have a larger chance of not succeeding if you do it this way initially. such as Iran and other Middle East countries.g. A vegetarian diet makes you a healthier person. Various chemicals added to many processed foods can also reduce zinc absorption e.
Some people start out by eliminating red meat first. but always be a learner when it comes to your body and what you put into it. The important thing is to work out what will suit you and stick with it. A little later in this book. Join The Vegetarian Society to make sure that you always have access to our expert advisors. but you can learn to stay healthy by understanding what it is your body needs. . Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Be careful about hidden non-veggie ingredients in foods. Educate yourself by reading labels or making all your food yourself. We've given you most of what you need to know in the above chapters. Buy a vegetarian cookbook (or borrow one from your local library). Whether you need simple step by step instructions or gourmet dishes to impress your friends. Others eat vegetarian food one day a week. this can be difficult. Try something new. Don't go it alone. including meat alternatives like mince and sausages made from soya or Quorn(tm). there are literally hundreds of vegetarian cookbooks around. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. then fish. we'll give you some great veggie recipes. As you get more confident about vegetarian food. take the next step by making sure you always buy free-range eggs and vegetarian cheese. pulses. Learn as much as you can about nutrition and what your body needs to thrive and prosper. And. to avoid any embarrassment when friends are cooking for you. You'll have to change your habits. but investing in a cook book is a great way to start. then two or three days and eventually every day. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. cous cous and all sorts of vegetables. remember to let them know in advance that you are vegetarian. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. tofu. If you've grown up eating meat. Vegetarians are sometimes the brunt of jokes and prejudices .usually from people who know very little about their own health and dietary needs. then poultry. Be prepared to take a little teasing or snide remarks. Don't be put off by a bit of teasing or ill-informed scare stories.
many meat-flavored varieties are actually vegetarian) Yeast extract (e. That includes anything made with animal products or preservatives. 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.g. 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. Most people keep a few stock items in their kitchen cupboard or freezer. Don't throw that food away. but you don't need to buy everything! In fact.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Many of the basics . Then you'll need to stock up on vegetarian friendly foods. free-range eggs. dairy products.will be suitable for vegetarians .bread. vegetable oil. 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. Donate it to a church or local food pantry. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. flour. frozen chips etc . pumpkin. sunflower and many others) The list looks long.
stir-fry and curries can be made with soya mince. that fear keeps them from accepting dinner invitations from family and friends. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. ask your server what is available. feeds their ego and gets you an outstanding meal. well stocked salad bars. ratatouille. scrambled eggs. you will almost always be able to find a vegetarian friendly meal on the menu. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. jacket potatoes. Or worse. . Most chefs in quality restaurants <http://www. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. DINING OUT For many new or wannabe vegetarians. pasta sauces and soups are all suitable for vegetarians already.com/theme/609/restaurants. Most often than not. all have something vegetarian on the menu. If not. many of the soups are bean based with no meat. chili. Many have extensive. Look at the soup bars also. many cheeses and all sorts of ready meals. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Many of your favorite dishes. If you are going to a quality restaurant or one that is locally owned.html> are more than happy to whip something up.associatedcontent. such as spaghetti bolognaise. Most all of the better chain food restaurants have salad bars. If you find yourself in that predicament. If not. call ahead and ask if they offer vegetarian entrees and if not. you will get a yes. or stick with more familiar tastes if you prefer. Once you've broken out of the conventional meat-and-two-vegetable routine. baked beans. veggie sausages. Bean burgers. pulses or just vegetables. pizzas. you can break all the rules. can something special be prepared. It shows their talent. If you know you are going to be eating in restaurant X on Saturday.Eating vegetarian is a real culinary adventure.
try dal. baba ganoujh (a delicious eggplant spread). Most fast food chains now offer garden salads in a wide variety of different flavors. delightful little pastries stuffed with meat. you were wrong. If you thought you'd never dine again under the Golden Arches. If you're new to Indian cuisine. Japanese. If you like Mexican fare. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. such as pasta fagioli. too. 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. although not all cities have them.Italian restaurants are another great option for vegetarians. Chinese restaurants are great for vegetarians. Pasta with meatless marinara sauce is a staple menu item. be aware that many Indian dishes are prepared using clarified butter. rice and noodles. called ghee . and not beef or chicken). and they'll make sure your meal comes the way you want it. Tell your waiter that you don't eat meat. you have a delightful adventure ahead of you . ovo lactos have lots of options. though.some dishes that sound vegetarian on the menu may contain meat or eggs. too. Depending on the chain. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. you can have gazpacho (a cold vegetable . spicy lentil dish. especially the ovo lactos. and samosas. dolma (stuffed grape leaves). a traditional. The Indian diet has a rich tradition of vegetarianism. Hit a Greek restaurant and load up on hummus. as it pasta primavera. don't fret .Even fast food restaurants are getting into the healthy trend. At the big chain restaurants like Olive Garden or the Spaghetti Factory.just ask that your meal be prepared with vegetable oil instead. which are an excellent source of protein (and delicious). Many Italian soups. Just take a moment to quiz your server about how the dishes are prepared . Plain cheese pizza. And if the gang heads out for pizza. are just as tasty as the meat-loaded kind. get their protein from rice and beans (just make sure that they use vegetable broth. you can add a baked potato. Other ethnic options are excellent choices for vegetarians. yogurt and fruit or a number of other meatless items off the menu. as well. or even a cheese-less pizza topped with vegetables. which is loaded with vegetables. Indian restaurants are terrific for vegetarians. or Mexican food. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. offering delicious vegetable entrees. Order your salad with no meat and you're set to go.
remember that's it's just for one meal . In those cases.can be problematic for people on special diets. books and magazines so they can learn more. Don't be afraid to ask questions when you are dining out. If you're the host. if you're questioned. It's tough. enjoy the company and have a good time anyway! . you really do have to stand firm. enchiladas. Dinner parties . Etiquette is. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. the family member or friend that just will not accept that you've gone meatless. If you're not comfortable with taking a chance on the veggie burger. Offer to show them websites.burritos. that your diet is the perfect diet for you.soup). This is one time. simply order a salad or baked potato. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. chiles rellenos (green peppers stuffed with cheese. loved one that you are indeed paying attention to your health. you need to make the best of things. Here they are worrying about your health and you are worrying about hurting their feelings. fundamentally. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. do so .both attending them and hosting them . tostadas and tacos. about behaving well under challenging circumstances. But what if you're the guest? Often. even if your hosts know that you're vegetarian.chat with your tablemates. you can make sure that you have a tempting variety of delicious foods. smile and say that they're so delicious that you're happy to enjoy them. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Assure the well meaning. they may not know how to feed you. but often misguided. The choices are more diverse than what you think. and you have the research to back it up. That you feel. If all there is on the table that you can eat is bread and salad.and. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Even if it's disappointing.
no one will be looking at their plate and wondering why there's still food there . One sure way to make everyone happy is to serve a variety of different dishes buffet style. you can make them feel extra welcome in your home. do what children do . Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Whatever happens. most people won't notice how much you did. no one is really interested in what you can't eat. by all means do that. If the conversation is compelling. or your hostess sits a plate of animal food in front of you. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. Part of being a terrific host is anticipating your guests' needs. If you're headed to a big social event like a wedding or a family dinner. allowing guests to fill their plates only with what they want. don't make an issue of your diet. or dairy. or if there's anything they absolutely hate. so you have more time to enjoy your guests. If you're comfortable handling meat products and are doing it for the courtesy of your guests. You'll be surprised at what people have to say .how about offering the same courtesy to them? When you invite guests to dinner. and you think there might be challenges finding something to eat. Hide the meat under some lettuce. Even under the worst circumstances there will be something for you to snack on. You can choose to prepare a separate meal in your home for your meat eating guests. tell them you're vegetarian and steer the conversation to something else.and it'll save you the effort of serving. Think about how you'd like to be treated when you go to dinner at a friend's home . It's a choice only you can make! . You should only serve meat if you genuinely feel comfortable doing so. eat. It helps them to feel comfortable if they don't want to eat something . or didn't.squish things around and mess up your plate. When having people to your home for dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. but only do so if you won't be compromising your choices. and leave some empty space so it looks like you ate something. ask them if they have special dietary needs. or peanuts. then eat a light meal before you leave the house. stick to your choices and prepare a vegetarian dinner.some are allergic to bell peppers. To be blunt. but you won't be suffering from hunger pangs throughout the evening.If there's absolutely nothing on the menu that you can eat. If someone asks.
for most babies. In addition to the sugars and other nutrients. pesticides or other contaminants that you would if you were eating meat. choose a soybased formula . The timing varies from baby to baby . your breast milk is superior to that of meat-eating mothers . . and it's all we require or should eat for the first four to six months of life. Cow's milk should never be fed to babies under one year old.you're not passing on any of the antibiotics. Whether or not you breast feed is entirely your decision but. This isn't necessarily true.So you've decided to become a vegetarian. We all start out life as lacto vegetarians.soy is less likely to cause allergies than cow's-milk-based formulas. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. it's time to transition to solid foods. But don't give regular soy milk to a baby less than a year old. Should you decide not to breast feed. is made as close as possible to that of mother's milk. too . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. it's time to introduce your baby to solid foods. 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. Out first food is our mothers' milk. 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. and when she takes a quart or more of a formula per day and still acts hungry. if you're a vegetarian. as yet unidentified. scientists believe that there are other. breast milk is the optimal food. (And if you're a vegan and you breast feed. the alternative to breast milk. as it can cause intestinal bleeding and lead to anemia.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 it's not designed to meet their nutritional needs. At the four-to-six month mark. Infant formula. The good news is. 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). your child is still a vegan. Also. substances in breast milk that make it superior to infant formula.
Nut butters should not be fed until after 12 months. except for not feeding them meat. bland flavor. Start with cooked grains . At seven to ten months. start introducing high-protein legumes to the baby's diet. which can be cooked until fairly soft and have a pleasant. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. When giving babies "finger foods. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed." take care that the foods aren't too hard. Once your baby eats cooked cereal. Most babies are very fond of lentils. As you ease into the toddler/preschooler years (ages 1 to 4). as almost every baby can digest it easily and unlikely to cause an allergic reaction.You'll want to introduce solid foods slowly. you can give him water. Follow the same feeding schedules and advice that you would for any other baby. you can start offering your child some vegetarian versions of classic kids' favorites. regular soy milk or rice milk.once your child is old enough to transition off formula. or any other nutritious liquid. so that their systems can get used to the change in diet. Adapt the guidelines in the baby books to the vegetarian diet. sharp. hot dogs and sandwich slices . regular soy milk. preservatives and any other additives that your baby doesn't need. buy ones that are free from added sugars. Slowly add tofu into their meals and snacks. As long as it's safe for the baby to chew.they'll be a bit fussy sometimes. If you buy prepared foods. and lightly blanched and cooled broccoli. so if your baby has sensitivity to a food you can easily identify it. or round. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Vegetarian and vegan children are just like any other kids . It's smart to introduce new foods one at a time. about a half-ounce per serving. as well as soy cheese and soy yogurt two servings per day. starting with veggies that are easy to chew and unlikely to present a choking hazard.rice cereal is best. large. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Start with raw. juice. an vegetables that adults eat are fine for a child. Raw vegetables can be introduced then. Good choices are carrot sticks. lettuce and other leafy green vegetables. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . begin to slowly introduce other foods.
One partner may be a social butterfly but . they sometimes don't get all the calories they require. One of you is messy. He loves reality television. filling plant foods. she adores opera.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.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. and weighed slightly less than children raised on an omnivorous diet.add avocado. All marriages are about compromise. to sandwiches. Very young children also need to eat more than three meals each day.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. as time passes. Peanut and almond butters are excellent sources of calories for kids. you often find yourselves negotiating to find a middle ground that you can live with. fruits and vegetables to add lots of necessary nutrients to their diet. cookies and other baked goods Vegetarian diets feature a lot of bulky. So be generous with the snacks featuring grains. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . and since small children have equally small stomachs. 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. they caught up by age 10. but the other is neat. too. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. You choose someone to spend the rest of your life with and. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . Don't worry about a vegetarian diet affecting your child's growth . when they were actually taller than average. which is calorie-dense and full of good fats.
so that you can enjoy a fine meal together. so do the number of "mixed marriages" between meat-eaters and non-meat eaters.but you can control how you behave towards them. to believe that your ideal partner will share all of your values. • Don't talk endlessly about your diet. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Play an active role in shopping and preparing meals. doing laundry. when you're single and dating. You can't control what your spouse eats . But that's unrealistic . . Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. If you judge your spouse harshly for not joining you in your vegetarian journey. whether it is based on ethical principles. getting to work and raising children can sometimes make even the smallest difference seem enormous. Buy a few cookbooks and try new recipes to keep things interesting.but don't lecture. No one likes to be told that they're "bad. veggie burgers and non-dairy cheese at home. • Be a positive role model. The key to making it work is acceptance of each other's choices. • Try to get your partner to compromise on certain foods. you may be turning them off entirely. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.the other's happy to stay home every night with a good book. If your partner is interested. on convenience or on habit. As the popularity of vegetarianism increases. and the day-to-day struggle of paying bills. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to find restaurants where you can eat together. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on.no two individuals are exactly alike. but still disagree on how to eat. especially in public. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. closing the door to them making that step themselves in the future. appealing meals so that your partner can see that the diet isn't boring. it isn't a choice designed to make your life unhappy or more complicated. and it has to be for them. the subject will come up naturally . It's understandable. See if you can get them to eat soy hot dogs. Choose venues that offer both meat dishes and vegetarian options. too. Try to keep in mind that your choice to become vegetarian was a personal one. Married couples figure out how to adapt to such differences. Cook a variety of tasty. • Never attack your spouse's point of view. You and your spouse may agree on a lot of things. If your partner eats meat." particularly if they're simply eating the same diet as most of the other people they see every day. Try to respect their decision.
Negotiate a menu plan that's acceptable to both of you. that's great .• If you've agreed not to eat meat at home. and nagging doesn't help. DEFENDING YOUR CHOICE Being new to vegetarianism. If they want to change. there will still be people who think that your new lifestyle is a weird one.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 . it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. so only you can figure out the answers to these questions. One thing is certain. You may have to ask the others in your home to cook meat outside on a grill. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . your parents. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. . and dedicate a special section of the refrigerator to meat storage. your children or roommates. Whether you live with a partner.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone.and not turning them off by lecturing them! Only you know the dynamic in your home. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Even if they're supportive of your decision. however . Although vegetarians aren't looked down upon today as much as in the past.and if they're not supportive. If you can't stand to have meat around you at all. Again. Eating together is one of the great pleasures of any relationship. you may find them ridiculing your food choices or even actively trying to sabotage you. any more than it's theirs to turn you back into a meat-eater. asking that it's wrapped in such a way that you don't have to look at it. accept that your spouse may eat meat sometimes when they're not with you. you can't control what they eat. this is a huge issue.
Try to see the positive side of your partner's diet. Here are some great recipes for you to try. 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. You don't need to be an expert. The vegetarian lifestyle will be most difficult for the non-vegetarian. even though many Israeli soldiers do not normally keep the kosher laws. When family and friends begin to question your new meatless diet. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. you may simply want to negotiate who cooks what. Learning how to cook without meat can be a daunting task. and prepare your own entrée on the other nights. and the compromises you and your family are willing to make. It all comes down to what your needs are. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. while your spouse would be doing so if she/he ate meat. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Consider. Becoming a vegetarian is an exciting change in your life. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. for example. 3. If your partner has decided to go vegetarian and you don't embrace that choice.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. and when . 4.If your feelings aren't that strong. but it doesn't have to be. that all meals served by the Israeli military are kosher. and that you can share together. (Vegetarian food is also available for Israeli vegetarian soldiers. so that nobody's beliefs will be violated. 2. here are some helpful tips to allow you to deal with your partner's choice: 1. Try to find some good vegetarian recipes that you find convenient and enjoyable. A little compromise and understanding can go a long way. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Recognize that if you eat vegetarian food you are not compromising any principle or belief. .) 5. Try out a few of these yummy recipes.
Fill tortillas with potato mixture. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. boil tomatillos and chopped onion in water to cover for 10 minutes. puree with half of the cilantro until smooth. Once cooled. salt. Spoon tomatillo sauce over enchiladas. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). husks removed • 1 large onion. Fry tortillas individually in a small amount of hot oil until soft. In a bowl. Place seam side down in an oiled 9x13 inch baking dish.Potato and Bean Enchiladas • 1 pound potatoes. 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. Bake for 20 minutes. Mix potatoes together with pinto beans. Set aside to cool. chili powder.5 ounce) can pinto beans. Meanwhile. and roll up. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . coarsely chopped. toss diced potatoes together with cumin. and spread remaining cheese over sauce. divided • 2 (12 ounce) packages corn tortilla • 1 (15. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until hot and bubbly. and ketchup. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. or until tender. chopped • 1 bunch fresh cilantro. and place in an oiled baking dish. 1/2 cheese. Bake in the preheated oven for 20 to 25 minutes. and 1/2 cilantro.
Stir in green pepper. Serve hot. salt and pepper. stirring occasionally. The starch from the potatoes will settle into the bottom of the bowl . turning once. Wrap the mixture in cheese cloth or paper towels. Black Bean Rice Burgers • 1 (15 ounce) can black beans.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Cook until vegetables are tender. and basil. and chili powder. carrots. and reduce heat to medium. and corn. Stir in mushrooms. mix the potatoes and onions. until brown on both sides. and cook 4 minutes. Stir in tomatoes. egg. lightly beaten • 6 tablespoons salsa. heat skillet over medium-high heat. and squeeze out the excess liquid into another bowl. Potato Pancakes 4 medium baking potatoes. and simmer for 20 minutes. peeled and coarsely shredded 1 medium onion. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. kidney beans. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. oregano. red pepper. about 6 minutes. rinsed and drained • 1 cup cooked brown rice • 1 small onion. chopped 1 egg. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Season with cumin. coarsely shredded 4 green onions. place on skillet and flatten with a heat-proof spatula. In a large bowl. combine the potato mixture. celery. split . Sauté onions. Cook for about 8 minutes. For each pancake. finely chopped • 1 egg. press together about 2 tablespoons of the potato mixture with your hands. green onions. Cover. Bring to a boil.pour off the water and save the remaining potato starch. and reserved potato starch. and garlic until tender.
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. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Unwind the roll dough. 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). and separate into 4 rectangles. sour cream mixture and slice of cheese on bun. thickness. Moisten edges of rectangles with water. Top with a tomato slice. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 rectangles on a 9x13 inch baking sheet. mix well. or until golden brown. Place 2 slices mozzarella on each rectangle. Pinch together perforations to seal. Sprinkle half of the Parmesan cheese over each tomato. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Press the edges firmly with a fork to seal. Broil 6 in. In a small bowl. Bake in the preheated oven 10 to 12 minutes. mash beans with a fork.In a large bowl. Cover each with remaining dough. egg and 2 tablespoons salsa. sprinkle half of the cheddar cheese and cayenne pepper. from the heat for 4-5 minutes or until cheese is bubbly. Sprinkle each with 1/4 teaspoon oregano. Tomato Cheese Melt • 1 onion bagel or English muffin. Add the rice. burger. Place a lettuce leaf. onion. Top each with 2 teaspoons tomato paste. combine sour cream and remaining salsa.
and continue baking 30 minutes. Cover. for 1 hour. garbanzo beans with liquid. Uncover. sliced • 1/4 pound zucchini. Remove from oven and let cool completely before breaking into pieces. and saute onion until tender and lightly browned. Monterey Jack cheese. tomatoes with liquid. and continue baking 10 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . stirring to coat. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Pour in a thin stream over popcorn. Stir heavy cream. stir. and bay leaf. melt butter. wine. Stir in brown sugar. Boil without stirring 4 minutes. Heat oil in a medium saucepan over medium heat. chopped • 1 (8 ounce) can garbanzo beans. corn syrup and salt. and Romano cheese into the vegetable mixture.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). butter. 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). until cheeses are melted and bubbly. Bring to a boil. stirring every 15 minutes. Place popcorn in a very large bowl. garlic. basil. Place in two large shallow baking dishes and bake in preheated oven. In a medium baking dish. stirring constantly. Remove from heat and stir in soda and vanilla. mix onion. zucchini. In a medium saucepan over medium heat. and bake in the preheated oven 30 minutes.
nutmeg. garlic and shallots in olive oil and set on low. sliced • 3 pounds carrots. softened in water • 3 pounds fresh mushrooms.• 3 pounds thinly sliced shallots • 3 small red onions. Sprinkle flour over onions and cook for 1 minute. salt. slice thinly and set aside. fresh mushrooms and carrots. vegetable base. in order for vinegar to evaporate. Add dried mushrooms along with the water they soaked in. 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. mashed • 3/4 cup white sugar • 1 egg. thyme and sliced artichokes and cook for 25 minutes. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. chopped • 3 cloves garlic. Stir in vinegar and cook for approximately 3 minutes. cayenne. Using a extra-large stock pot sauté onions. It works well when using a 3 millimeter slicing disk. season with salt and serve. Stir in water. Cook for 15 minutes. lightly beaten • 1/3 cup butter. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in capers and parsley. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. pepper. Let cook for 15 minutes.
Bake in preheated oven for 18 to 20 minutes. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Sprinkle topping over muffins. cover and let rest for 10 minutes. until a toothpick inserted into center of a muffin comes out clean. 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. After the dough has doubled in size turn it out onto a lightly floured surface. sugar. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Place rolls in a lightly greased 9x13 inch baking pan. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. beat together bananas. mix together brown sugar.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. Select dough cycle. softened • 1/4 cup butter. 2 tablespoons flour and cinnamon. In a small bowl. or line with muffin papers. Spoon batter into prepared muffin cups. baking soda. press Start. Cover and let rise until nearly . Roll up dough and cut into 12 rolls. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Roll dough into a 16x21 inch rectangle. Lightly grease 10 muffin cups. mix together 1 1/2 cups flour. Stir the banana mixture into the flour mixture just until moistened. In a large bowl. egg and melted butter. In another bowl. baking powder and salt. room temperature • 1/3 cup margarine.
When it starts to get golden. Heat on Med until thick and bubbly. beat together cream cheese. vanilla extract and salt. When it looks like you could eat it. crumbled tofu (don't use silken.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Sauté this for another couple of minutes.doubled. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Spread frosting on warm rolls before serving. use extra firm). Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. You can add some turmeric for color if you like. Remove from heat and add mustard and margarine. 1/4 cup butter. Bake rolls in preheated oven until golden brown. confectioners' sugar. Add more oil to the middle of the pan. 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. then add your drained. about 30 minutes. about 15 minutes. mix in the peppers and onion and keep frying.com/products/censura. Set aside. When they are good and soft. move them to the sides of the pan and form an empty circle in the middle for your tofu. Stir Fry: Sauté onion and green pepper in oil. preheat oven to 400 degrees F (200 degrees C). While rolls are baking. Meanwhile. Add water and mix thoroughly.
Place a tortilla in pan and cover in enchilada sauce. drained 2 medium onions. Add water and mix thoroughly. Add rest of cheese on top of that. Roll and push to one . Spoon in veggies and sauce. Thaw pie shell and take 1/2 out of the tin. or whatever you like. Add slowly either cornstarch or flour till slightly thickened. Add cooked veggies and coat them w/sauce. Cook in microwave or oven till about 3/4 cooked. till crust is brown and delicious cheese and juice oozes out. combine flour. Bake at 400 for about 45 min. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. chopped 1/4 cup chopped cilantro. beans. mushrooms. 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. cook chopped veggies (NOT spinach. You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce. just keep it till later). add spices. Meanwhile. tarragon. Set aside 1/2 cup of cheese sauce in separate container. and lower heat.A variety of veggies such as green beans. Add onion. pinto. 1/2 cup salsa (optional) In medium-large saucepan. Spoon in filling. and close it up as best as you can w/ the torn top shell. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. or just about anything. Remove from heat and add mustard and margarine. olives. zucchini. To make sauce. salt and garlic powder. layer 1/2 cheese on bottom of lower crust. Mix it up. heat broth in large kettle. chopped 1 can olives. Meanwhile. cumin. then add spinach on top. black). Heat on medium heat until bubbling and thick. nutritional yeast.
place over medium-high heat until hot.. keep warm. Remove from heat. spread carrot mixture over top. top with spaghetti sauce. Add herbed tofu. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. use your own judgment. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Usually lasagna takes about 45 minutes to cook thoroughly. sauté for 1 minute. Stir in nutmeg (possibly you could add some about 1/4 C. nutritional yeast at this step. Add olive oil to a large skillet. 30-45 minutes. at 375 degrees. Add carrots and veggie broth. just to make it a little bit more cheesy!). Continue until all tortillas filled. Uncover and bake an additional 20-30 min. stir well. 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. sliced . Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Add parsley and garlic. herbed tofu 8 oz. simmer uncovered for 5 min. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. repeat process until all noodles are used up. Bake at 350 until brown.. vegan cream cheese. Place 3 lasagna noodles in bottom of 11x7 baking dish..end of pan. Cover and bake 15 min. set aside.. and lemon juice. vegan cream cheese 2 Tbsp. until it is thoroughly heated.
chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. 1 1/2-quart baking casserole. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. water. about 20 minutes. Add the onion and sauté over low heat until lightly browned. Pour the mixture into a lightly oiled. covered. 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. Remove from heat and stir in basil. Allow pan to cool. preferably organic • 1 to 2 fresh jalapeño peppers. combine the onion with the rice and all the remaining ingredients. Reduce heat to low and simmer. be careful not to burn. pink.• 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. wine. Heat the oil in a small skillet. Just as the garlic begins to turn brown. In a mixing bowl. TORTILLA CASSEROLE One 16-ounce can pinto. and add tomatoes. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Stir together thoroughly. or black beans. salt and sugar. Cook over medium-high heat and bring to a boil. remove pan from heat. or until the top is golden brown and bubbly. Bake for 35 minutes. seeded and minced.
half of the cheese. Add the mushrooms and continue to sauté until the mushrooms are wilted.2 cups frozen corn kernels. then remove from the heat. cheddar. Bring water to a boil in a large pot. drain them. and then add the baked tofu and . Bake the casserole for 12 to 15 minutes. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the bean mixture. Combine the first 7 ingredients in a mixing bowl. thawed 2 scallions. then cut into squares to serve. according to package directions. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. When the noodles are done. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Pour in the sauce. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. heat the margarine or oil in a medium-sized saucepan. Simmer gently until the sauce has thickened. 2-quart casserole dish and layer as follows: 4 tortillas.) • 1 tablespoon light olive oil • 3 medium celery stalks. Let stand for a minute or two. Add the celery dice and sauté over medium heat for 3 to 4 minutes. spelt. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. stirring constantly. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. etc. Slowly pour into the saucepan. finely diced • 2 to 3 scallions. and then return them to the pot. Add the noodles and cook until just tender. In the meantime. overlapping one another. or until the cheese is bubbly. Lightly oil a wide. Mix thoroughly. Repeat the layers. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.
scallions and season to taste with salt and pepper. Allow to cool for 5 minutes. drained • Cured olives. burrito. warmed or taco shells. Top generously with wheat germ. 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. Cook some quick brown rice according to package directions. Transfer the mixture to an oiled.or soft taco-size. large shallow casserole dish. diced and sprinkled with vinaigrette . Place everything on the table. and then cut into squares to serve. cooked with a vegetable bouillon cube. black or green • Fresh mozzarella balls or very fresh tofu. 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. warm the refried beans in a saucepan with a little water to loosen. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. soy yogurt. TORTILLA FIESTA • Flour tortillas. Bake for 30 to 35 minutes. black olives. or until the top is golden brown and beginning to get crusty.
or rice cream cheese . soy. Scoop out the inside of each potato half. Warm up as needed. drain it and return it to the pot. green part only. leaving a sturdy shell. prepare a platter or two of antipasto and slice the bread. cut each in half lengthwise. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Stuff the mixture back into the potato shells. and serve. Stir in the pasta sauce (and if you've used dry pasta. When the pasta is done. When cool enough to handle. While bringing a large pot of water to a boil and cooking the pasta. the diced tomatoes). Transfer the scooped-out potato to a mixing bowl and mash it coarsely. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES. Add the remaining ingredients and stir well to combine. about 1/4 inch thick all around. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Pass around the Parmesan cheese for topping the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach.
sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. and serve. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. soy milk. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. Heat the oil in a medium skillet. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the remaining ingredients and stir well to combine. When cool enough to handle. cut each in half lengthwise. about 1/4 inch thick all around. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. and cook until they are done to your liking. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells. and serve. chopped • 8 ounces white or cremini mushrooms. Stir in the cream cheese. Scoop out the inside of each potato half. Combine the mushroom mixture. stirring occasionally. liquid and all. When cool enough to handle. about 1/4 inch thick all around. with the mashed potato in the mixing bowl. Season with salt and pepper and stir well to combine. leaving a sturdy shell. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . or rice milk • 2 cups finely chopped broccoli florets. Scoop out the inside of each potato half. Add the mushrooms. cover.• 1 tablespoon light olive oil • 1 large onion. Heat as needed in the microwave or in a preheated 400-degree oven. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. cut each in half lengthwise.
3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Cook over medium-low heat. oyster. cremini. If using shiitakes. or brown rice syrup • 16 ounces fresh organic mushrooms. or until the top of the pudding feels fairly firm to the touch. Broil until the mushrooms begin turning dark and are touched by charred spots. Transfer to a small saucepan and add the chocolate chips. Just before serving. Allow to cool completely. Arrange in a shallow foil-lined pan and pour any excess marinade over them. until the chocolate chips have melted. cover the top of the pie with thin banana slices arranged in concentric. Combine the mushrooms with the teriyaki mixture and stir together. then cut into wedges to serve. or a combination) Preheat broiler (unless using a toaster oven). Stir in the maple syrup. Wipe the mushrooms clean. Broil in the oven or a toaster oven for 4 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. stirring often. and stir. thinly sliced Preheat the oven to 350 degrees. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. maple syrup. Puree the tofu in a food processor or blender until completely smooth. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. remove and discard the stems.• 1 tablespoon honey. then refrigerate for at least an hour. 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 . baby bella. Combine the first 4 ingredients in a mixing bowl and stir together. about 4 to 5 minutes. preferably two. any variety (portabello. slightly overlapping circles. Remove from the broiler and transfer to a serving container. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. shiitake.
Allow to cool to room temperature or just warm. sugar. then carefully remove with a spatula to plates to cool. Bake for 10 to 12 minutes. Bake for 25 to 30 minutes or until golden on top. preferably cane juice sweetened • 1/2 cup chopped walnuts. rice milk. and a knife inserted into the center comes out with chocolate. Pour into a lightly oiled 9-inch round or square cake pan. or until the bottoms are just lightly browned. Stir together until the wet and dry ingredients are completely mixed. Combine the flour. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. then use a whisk until the mixture is smooth. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Pour into the flour mixture and stir together until fairly well blended. Make a well in the center of the dry ingredients and add the applesauce and oil. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Combine the applesauce. Let stand for a minute or two. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. and peanut butter in another bowl and whisk together until smooth. then cut into squares or wedges to serve. . but no batter. optional Preheat the oven to 350 degrees.• 1/2 cup natural style peanut butter. Stir in the chocolate chips and optional walnuts. and salt in a mixing bowl and stir together. Stir in the chocolate chips and optional peanuts. baking powder. optional Preheat the oven to 350 degrees.
and add the water. Prick it all over with a fork. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Make a well in the center of the pastry. the tougher your crust will be. Filling: In a medium-sized bowl. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. then stir in the cheese. a mixer or your fingers until the mixture is crumbly. 12 servings. on the diagonal. Remove the tart from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. mixing quickly and lightly with a pastry knife. adding an additional tablespoon of water only if necessary. Bake it in a preheated 350°F oven for 10 minutes. oregano and thyme. Mix until the dough just holds together. Cut in the butter and shortening. and cool to lukewarm before removing the bottom. or until it's set. Slice six of the asparagus stalks. mushrooms. Stir the sliced asparagus. or to taste Crust: In a medium sized bowl. and salt and pepper into the egg mixture. egg yolk and vinegar. Bake the tart in a preheated 350°F oven for about 30 minutes. Yield 1 tart. Pour the filling into the crust. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Baked Ravioli . Remove it from the oven. into 3/4-inch pieces. and let cool. combine the flour and salt. the more water you use. beat together the eggs and milk. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling.
Slightly undercook them. Place tomatoes in a blender and puree. celery onion and carrot. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. whole mozzarella cheese-2 cups shredded. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. In a baking pan place in some of the tomato sauce to cover the bottom. can Italian peeled tomatoes • 1 tsp. cheese. Bring to a boil. sugar • 1/2 tsp. Cover and cook for 10 minutes. sugar and salt in to the saucepan with the vegetables. Serve with a crisp salad. eggplant. until tender. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. salt • 13 oz. package of frozen ravioli • 8 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. parsley. The cheese should be bubbly. pepper and garlic together. Cook the ravioli as described on the package. hot and golden. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Chop eggplant. Add the tomatoes. Place the cooked ravioli in the pan and top with the rest of the sauce. In a large saucepan over a medium heat stir place in the olive oil. Lower the flame and simmer for 20 minutes. Fry each piece in oil until brown . celery carrot and onion.
5 ounces each) diced tomatoes • 3 to 4 small zucchini. about 6 to 7 minutes. 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). coarsely chopped • 4 large tomatoes. about 8-10 min. Add peppers. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. stirring occasionally to keep vegetables from sticking. Add tomatoes. about 2 min. minced • 1 Plum tomatoes. Add 3/4 cup of the cream and boil until slightly thickened.on both sides. Add eggplant. Add garlic and onions and cook. heat olive oil over medium heat. zucchini. stir until coated with oil. . cubed • 2 green bell peppers. or 2 cans (14. or until eggplant is tender but not too soft. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Keep going till run out. mix well. Cover and cook over low heat about 15 minutes. and herbs. stir to combine. until softened. stirring often. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Cover and cook for 10 minutes. crushed and minced • 1 large onion. 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. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Take remaining 1/4 cup cream and toss with pasta. quartered and thinly sliced • 1 small eggplant. coarsely chopped.
Combine oil & lemon juice (for salad dressing. Mozzarella. butter Preheat oven to 350 degrees. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.) Place tomatoes on baking tray. . Bake tomatoes for 45 minutes until wrinkled & shrunken. etc.Rigatoni With Tomatoes. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Season the tomatoes for taste (salt. flour 1/2 tsp salt 1/2 tsp. Feta Cheese. pkg. 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. pepper. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool down. Boil pasta until al dente. cottage cheese 4 eggs 6 tbsp. Let it cool. frozen chopped spinach 1/2 lb. 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. Cut each tomato in fours. crumbles 1 pt. pepper 2 tsp.
In medium bowl combine all filling ingredients and mix well. stick a knife or toothpick into the center of the pie. Let sit for one half hour. etc. flour and eggs.In another bowl mix together salt. Thread onto metal or soaked bamboo skewers. pepper. Pour remaining sauce over manicotti. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. the pie is ready. Make sure you spread it evenly. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. To tell if it is done. Serve with Italian bread or garlic bread sticks . Meanwhile. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Bake an additional 5-8 min or until cheese is melted. heat oven to 400. Bake the pie for one hour. about 10-15 minutes. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Let the pie cool for a few minutes. Fill each manicotti with mixture. 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. Grill or broil until colour shows on vegetables. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne.) • 2 tsp garlic. Then combine the two mixtures into one bowl and stir well. Uncover. rinse with cold water and let drain. Place filled manicotti over sauce. Drain. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. marjoram. sprinkle evenly with cheese. If it comes out clean.
Fry 2-3 minutes on each side or until golden brown. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. shiitake mushroom caps thinly sliced • 1 med. until vegetables are crisp-tender. celery. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. vegetable stock. combine ingredients. Add soy sauce. stirring frequently. mix well.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. 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. Continue cooking. cook onion and garlic in oil for 3 minutes. grated • 1/4 C onion. peeled & grated • 1 medium carrot. Serve over rice. about 5 minutes. sliced diagonally • 2 c baby bok choy. water chestnuts. chopped • 1 red bell pepper. and mushrooms. or until they begin to soften. bell pepper. mustard. chopped • 8 oz. red bell pepper cut in short. water chestnuts. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Pour about 1/2 cup batter on hot griddle. bok choy. lightly coated with non-stick cooking spray. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. thin strips .
3 to 5 minutes. Stir briefly. Add tamari or soy sauce. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Mix to blend well and set aside. simmer until vegetables are crisp-tender. Stir until the eggs are firm but moist. and peas. Place a wok over medium-high heat. bell pepper and bok choy. stirring occasionally. add the remaining 1/4 cup of peanut oil and the garlic. Bring 1 quart of water to a boil in a small saucepan.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Drain and rinse in cold water. celery. stirring frequently. add to skillet with vegetables. and vinegar. in 1/2" cubes 1 red bell pepper. Add the carrots. When it begins to smoke. Place a small skillet over medium heat. Meanwhile. about 5 minutes. Add broth and sugar snap peas. Add mushrooms. Add ginger and garlic. cook 1 minute. Transfer the eggs from the skillet to a small bowl and break them into small curds. cook 30 seconds. Drain again and reserve. lightly beaten 1 carrot. tossing well. cook 3 minutes. When it begins to smoke. Stir in the rice and stir-fry 1 minute. Stir-fry 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs. . Set aside. 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. Serve hot. Sprinkle with peanutes or cashews. Pour in the sauce and cook until the rice is heated through. if desired. stirring occasionally. red pepper. Add sesame oil. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add the carrot and boil 1 minute. Drain noodles. heat oil in large deep skillet or wok over medium heat.
They are done when you can easily stick them with a fork. with nonstick cooking spray. oregano. seeded • 1/2 c chopped green onions • 1/2 c black olives. vinegar. Next. egg product. Do not overcook! While the potatoes are being cooked. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . spoon over rice mixture. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. press in bottom of baking dish. pkg. After all of the ingredients have been thoroughly (yet gently!) mixed. This dish will keep well in the fridge for up to a week. 8x8x2 inches. cook the potatoes in boiling water until tender. drain them and move the potatoes to a mixing bowl. 1/2 cup of the picante sauce and 1/2 cup of the cheese. let the salad stand for at least thirty minutes before serving. and rosemary. 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. Let stand 5 minutes before serving. drained 1/4 tsp chili powder Heat oven to 350 degrees. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. crumbled feta cheese • 1 sweet red bell pepper. leaving the skins on. Spray square baking dish. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Sprinkle with remaining 1/2 cup cheese and the chili powder.Potato Salad • 2 lbs med. 6 servings Spinach Stuffed Tomatoes 10 oz. After the potatoes are tender. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Mix rice. Mix beans and remaining 1 cup picante sauce. mix the oil.
drain well and squeeze dry. cilantro and sesame seeds in a large bowl. sugar. 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. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Discard seeds. salt & pepper to spinach mixture and blend well. Spoon evenly into tomato shells. Slice and hollow out centers of tomatoes. green onion and red pepper. Let stand for 20 minutes. shredded • 2 Asian pears. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Chop pulp finely and add to spinach. Asian pears. Toss the cabbage mixture with the vinaigrette. Invert tomatoes shells on paper towels to drain. garnish with chopped green onion and toasted sesame seeds. Add 1/2 cup mozzarella cheese. onion. Serve salad in a large bowl. honey. parmesan. Put in large bowl. carrot. Let stand 5 minutes. In another large bowl mix cabbage. Asian Slaw • 1 head of Napa Cabbage. This salad goes well with grilled meats and fish. Sprinkle with remaining mozzarella and parsley. soy sauce. Preheat oven to 350 degrees. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through.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.
and pepper. Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. then add 1 cup of heavy cream and simmer for one minute. Cook on low heat for 30 minutes. salt. Simmer tomatoes with the two cheeses for three minutes. Rapidly add vodka. heavy cream.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Add chopped white part of green onion. (The alcohol burns off but makes tomatoes "come alive". Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. Add red pepper flakes. garlic. Bake at 350 degrees 5060 minutes. . Simmer for 2 minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Add parmesan cheese at the end of cook time.
quartered and sliced • 2 cans of 15 oz. Sprinkle with seasoned salt and garlic powder.Mix completely with the sauce and serve immediately. top with parmesan then cheddar cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle paprika in a larger circle around parsley flake circle. . Bake at 350 for 1 hour. Carefully put a layer of spinach and crumbled feta cheese into the crust. chopped • 1 tsp. Combine eggs. milk. Combine potatoes and 1/4 cup onions. 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. salt-free lemon/herb seasoning • 1/2 tsp. press into pie plate as crust. Vermont Cheddar Pie • 2-3 cups diced. 8 oz. sprinkle parsley flakes in a larger circle around the onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. pour carefully over cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. vegetable broth • 2 onions. Zucchini Soup • 4 medium zucchini.
onions. or until beans are very soft and a red gravy is produced. chopped green onions and rice. Garnish with chopped chives or fresh flowers. Add all other ingredients. add zucchini.In a saucepan. 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. chicken broth. Serve hot over warm. Chill over night or until very cold. except seasoning meat. Now add chopped green onions and additional season salt if desired. Blend the cream cheese in blender until smooth. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Cook mixture until soft. Add season salt and continue to simmer this combined mixture for another hour. approximately 20 to 30 minutes. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Cook for approximately one more hour. Add to a large pot and cover beans with water until water is two inches above bean line. a portion at a time. add remaining liquid. After beans have been cooking for approximately 2 hours. Then blend in zucchini mixture. pepper and dill weed to taste. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Bring to a rolling boil. white rice. then cover and reduce to a low heat and simmer.
In other words. 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. lightly oiled. Not only does exercise burn calories. and it may also help keep the body's metabolic rate high during dieting. women require at least 1. . Losing fat safely takes time and patience. Be creative and use your imagination. 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. This can negatively affect his physical fitness. it tries to conserve its fat reserves by slowing down its metabolic rate and. There are many. This ensures an adequate consumption of necessary vitamins and minerals. 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. A combination of exercise and diet is the best way to lose unwanted body fat. Athletes should avoid diets that fail to meet these criteria. In response. not fat. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. with the calories distributed over all the daily meals including snacks. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. final mixture will be a little lumpy.200 calories. it helps the body maintain its useful muscle mass. Prepare a medium-hot skillet. This is just a start for you. Athletes must consume a minimum number of calories from all the major food groups. as a result.• 2 tbsp powdered sugar Mix all ingredients together very well. many more recipes out there for vegetarians.500. it loses fat at a slower rate. There is no quick and easy way to improve body composition. since weight lost through these practices is mostly water and lean muscle tissue.
and rowing. To be properly nourished. however. Aerobic exercises include jogging. and mental alertness. fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. bicycling. exercise to music. For an average-sized person. proper nutrition plays a major role in attaining and maintaining total fitness.selecting a variety of foods from within . good health. crosscountry skiing. Instead. which uses lots of oxygen. he needs to run or walk 35 miles if pure fat were being burned. swimming. will not make up for poor health and exercise habits. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. fat is seldom the only source of energy used during aerobic exercise. rowing. athletes should regularly eat a wide variety of foods fro-m the major food groups. This section gives basic nutritional guidance for enhancing physical performance. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Aerobic exercise. bicycling. walking. Exercise alone is not the best way to lose body fat. cross-country skiing. most people would need to run or walk over 50 miles to burn one pound of fat. Anaerobic activities. running or walking one mile burns about 100 calories. Because there are 3. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. swimming. walking. especially in large amounts. such as sprinting or lifting heavy weights.500 calories in one pound of fat. A good diet alone. Aerobic exercise is best for burning fat. In reality. a mixture of both fats and carbohydrates is used. As a result. if any. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. is the best type of activity for burning fat. In addition. Good nutrition is not complicated for those who understand these dietary guidelines. stair climbing. burn little. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential.Fat can only be burned during exercise if oxygen is used. Diet In addition to exercise. examples include jogging. and jumping rope.
By comparing caloric intake with caloric expenditure. The result is a rough estimate of the number of calories you need to maintain your present body weight. Another dietary guideline is to consume enough calories to meet one's energy needs. Keeping a daily record of all foods eaten and physical activity done is also helpful. and durations. You will need still more calories if you are more than moderately active. intensities. especially saturated fats and cholesterol. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance./lb.079 cal. when the number of calories used equals the number of calories consumed. has been associated with high levels of blood cholesterol. multiply your body weight by 13 if you are sedentary.034 calories per pound per minute.each group. balanced. Similarly. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. as shown in Figure 6-4./lb. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. x 0. Good dietary habits help reduce the likelihood of developing CAD. Weight is maintained as long as the body is in energy balance.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. progressive disease. 14 if somewhat active. 150-pound male will burn 11./min. For example. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. CAD. a slow. A well balanced diet provides all the nutrients needed to keep one healthy. or negative) can be determined. that is. To estimate the number of calories you use in normal daily activity.034 calories/minute/lb.85) or about 710 calories in one hour.85 calories/minute (150 lbs. A high intake of fats. = 5. Even snacking between meals can contribute to good nutrition if the right foods are eaten. while participating in archery. Thus. = 11. . x 0. they should eat three meals a day. The blood cholesterol level in most Americans is too high. a person will burn 0. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a person running at 6 miles per hour (MPH) will burn 0.1 calories per minute (150 lbs. results from the clogging of blood vessels in the heart. and a typical./min. and 15 if moderately active. as shown in Figure 6-3. Avoiding an excessive intake of fats is an important fundamental of nutrition. a 150-pound person would burn 5.079 cal. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.
Water is an essential nutrient that is critical to optimal physical performance. and training sport. sex. plain water is the best drink to use to replace the fluid lost as sweat. but to no more than 10 percent of our total calories. 'but as the duration increases. The current national average is 38 percent. such as candy. At least 50 percent of the calories in the diet should come from carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. water lost through sweating must be replaced or poor performance. potatoes) are the best sources of energy for active athletes. Concerns for Optimal Physical Performance Carbohydrates. Very intense activities use more carbohydrates. the chief fuel burned is carbohydrates. The evaporation of sweat helps cool the body during exercise. pasta. the contribution from fat gradually increases. because they can lead to low blood sugar levels during exercise. Individual caloric requirements vary. As a result. It plays an important role in maintaining normal body temperature. we should reduce our daily cholesterol intake to 300 milligrams or less. can result. In addition. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. depending on body size. Carbohydrates are the primary fuel source for muscles during shortterm. whole wheat bread. rice. are the primary fuel source for muscles during short-term. Finally. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. high-intensity activities. The body uses fat to help provide energy for extended activities such as a one-hour run. Athletes often fail to drink enough water. high-intensity activities. We should increase our intake of polyunsaturated fat. age. up to 60 minutes before exercising. Cool. Foods rich in complex carbohydrates (for example. Sweat consists primarily of water with small quantities of minerals like sodium.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). it is important to eat foods every day that are rich in complex carbohydrates. It is also important to avoid simple sugars. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Examples include weight training and the APFT sit-up and push-up events. Repetitive. especially when training in the heat. in the form of glycogen (a complex sugar). and possibly injury. Athletes . Initially.
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. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. can lead to abdominal cramps. Therefore. . and diarrhea.0 to 1. if any. During prolonged periods of exercise (1. drinks that exceed levels of 10 percent carbohydrate. Although cholesterol has purposes and is important to overall health and body function. During periods of intense aerobic training. During intense training. The recommended dietary allowance of protein for adults is 0. Weight lifters. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. This can improve endurance. as do regular soda pops and most fruit juices. and after exercise to prevent dehydration and help enhance performance. The primary functions of protein are to build and repair body tissue and to form enzymes. these drinks should be used with caution during intense endurance training and other similar activities.should drink water before. 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. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Sports drinks. 1. nausea. Cholesterol is a fatlike waxy substance and is produced by the liver. to the total energy requirement of heavy resistance exercises. too much cholesterol in the body has damaging effects.5 grams per kilogram of body weight per day). who have a high proportion of lean body mass. Protein is believed to contribute little. are helpful under certain circumstances. On the other hand. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. during. Many people believe that body builders need large quantities of protein to promote better muscle growth. one's need for protein might be somewhat higher (for example.8 grams per kilogram of body weight. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.
which is another form of fat. cholesterol cannot be dissolved in the blood. This is known as "good" cholesterol. educate and provide healthful options. produces hormones such as estrogen and testosterone. though. Lipoproteins equip the cholesterol to move around the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. there are several different body functions and several different substances that make up our understanding of "cholesterol. High cholesterol can be avoided! With a nutritious diet. alternative ways to manage your cholesterol without having to rely on medications. In fact. Instead.Cholesterol forms every cell within the body. With too much cholesterol in the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. When the cholesterol level is appropriate. The purpose of this ebook is to inform. When cholesterol is at a good level it works to build and repair cells. In fact. This puts you at serious risk for disease such as heart and stroke. it plays a life-giving role in many functions of the body. molecules called lipoproteins carry cholesterol to and from cells. On the other hand when you eat foods such as fruits. meat and eggs your cholesterol elevates. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. and produces bile acids which are proven to aid in the digestion of fat. HDL is either reused or converts to bile acids and disposed.) HDL transports cholesterol from cells back to the liver. the levels build up and cause damage by clogging your arteries. This is done simply from reducing cholesterol by 1%. When you eat saturated foods such as dairy. You want to ensure that your levels of this cholesterol remain ." As with some fats. 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. As we progress with "30 days to lower cholesterol" you will learn healthy. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. and grains you can maintain optimal health as they do not contain cholesterol. vegetables.
and diabetes mellitus.even when other cholesterol levels are normal . other causes of high cholesterol are lifestyle. Due to heart risk factors besides diet. HDL consists of more protein than triglycerides or cholesterol. If you want to see a graphic representation of this. some people require a very aggressive approach which includes cholesterol lowing medication. Obviously.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. family history of heart disease. ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. 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. To maintain optimum health. gender. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. since having too low levels of HDL . a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. Low Density Lipoproteins (LDL. In addition. we are setting ourselves up for problems. which can raise our bad cholesterol levels.may lead to heart problems. We will address this issue as we progress in "30 days to lowering cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. smoking. Other factors involved in this risk are age. and aids to remove LDL from your artery walls. Understanding the Causes of High Cholesterol Besides diet." This documentary details the attempts of one man to live on fast foods and little exercise alone.high for optimum heart health. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. consider renting the documentary movie "Supersize Me. when we speak of having "cholesterol levels" we mean more than one number. For some. gender and the heritage of the individual.
the cholesterol level starts to increase. 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. Your Arteries and Cholesterol The job of your arteries is to pump blood. Diet: An important consideration in eating is choosing lower fat. The Dorsal Aorta or the main artery branches out into many smaller arteries. Exercise does not have to be a large time or money commitment. work harder and start earlier in adopting a healthy lifestyle and eating plan. High levels of bad cholesterol may even prevent arteries . each day will lower cholesterol. Use low fat cooking sprays to replace heavy oils whenever possible. It is never too late to start on this path. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.especially bad cholesterol . If you have a family history of heart disease and high cholesterol levels. Just 20 minutes of aerobic exercise. Too much cholesterol in the blood . Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Once a woman starts menopause. Age and Gender: Cholesterol levels increase with age. including walking. 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. While there is not much that you can do about your age. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.prevents arteries from working their best.
or bad cholesterol levels that are elevated but not considered "very bad" . Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. eating a better diet and getting exercise can help keep you healthy. smooth interior. The inner layer is smooth and allows the blood to flow easily. Your heart becomes starved of required blood. and strokes. This means that if you want to prevent heart disease. 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 . you need to keep your cholesterol levels in a healthy range. The middle layer is elastic and very strong.from functioning at all. Each are made up of epithelial cells. it is critical then that we keep arteries free of bad cholesterol for optimal health. In a healthy person. heart attacks. the arteries expand and are filled with blood. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Consider: Heart disease is one of the leading killers in North America. since cholesterol can actually lead to blockages in your arteries. No matter what your current health. High cholesterol levels fill arteries with thick substances that prevent your body from working well. and the main reason behind the blocking of arteries is high levels of bad cholesterol. It helps pump the body's blood.can increase your chances of heart disease or stroke. The heart relaxes and produces enough force to push the blood through. As the heart beats. Even having "borderline" cholesterol levels . this system works effectively and the blood can carry oxygen and other essentials throughout the body. If this happens often enough you can suffer a heart attack or a stroke. 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. Arteries are constructed of a tough exterior and a soft. The main cause behind heart disease is this thickening of the fatty deposits in the arteries.
Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Limit your sodium intake to 2400 milligrams a day. In fact. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Being overweight can contribute to cholesterol and to heart ailments. 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. but reducing your intake of all salts is the better choice. try to lower your saturated fat intake as far as possible. Consume less than 200 milligrams of dietary cholesterol each day. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. If you need assistance seek out a nutritionist or dietician. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. 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. this sort of diet will also make you feel generally healthier and more energetic as well. Sea salt is a better option. In fact. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. As an added benefit. The effects over all will be immediate. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. . or follow the limits for dietary cholesterol that your doctor sets for you. If you have too high cholesterol.Eating is one of the things that can affect your cholesterol level a great deal. Receive 25_35% or less of your day's total calories from fat. Again. you can take steps to regain your health by following a low cholesterol and low fat diet. if you have elevated levels of high cholesterol.
sausages. These foods include: Oats. eggs and nuts each week. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. bologna. which can wreak havoc on your heart health. You can keep the skin on to seal in the juices so long as you remove the skin before eating. hot dogs. Limit and eat only in moderation if at all: Highly processed foods. . salad dressing and sauces. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. including select cuts of meat. 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. poultry. and especially processed meats such as deli meats. dry beans. salami and fatty red meats All foods that are fried.Refuse foods made with harmful trans fats such as margarine. • Enjoy foods high in soluble fiber. 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. fish. High cholesterol foods include: Organ meats (this includes liver.
Increasing your intake of fresh (not canned. white meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . The white "marble" is fat that can increase your cholesterol.not to mention the higher rates of obesity . and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. fish. When most of us think of "veggies" we think only of a few. You can only eat small portions of animal products before you have to worry about cholesterol content. With vegetables and fruits. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.that North Americans face. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. In fact. and cuts that have less white "marbleized" texture. 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. vegetables. chicken. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. choose leaner cuts. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. you can avoid this in the future simply by eating more fresh fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. there is no such worry.and have lower cholesterol levels as a whole. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Select fish such as cod that has less saturated fat than even chicken or other meats. While you do not want to overeat. you do not have to worry as much about eating too many fruits and vegetables. Consider all the vegetables you may not have tried yet (please note that this list is not . Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.When selecting meat. not poached. those nations that eat more fruits. Even the leanest cuts of meat. To put it simply. and grains are healthier . As an added bonus. If you have always felt deprived while following low-fat diets in the past. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days.
and many others) Bean sprouts Lentils Peas (again.complete . broad beans. red beans. navy beans. many which you likely have not tried before. sugar snap peas.there are too many vegetables to list here . chickpeas. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . borlotti beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.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. soy 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. kidney beans. runner beans. These may include snow peas. green beans. from black beans. there are many delicious brands of peas. mung beans. not just the seeds.
Centennial Crab. There are many types of mushrooms. 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. orange. Mcintosh. some quite rare. Braeburn. Empire. it is a fungus. from butternut to acorn to pumpkins and gourds. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. yellow and red peppers. 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. Kandil Sinap.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Gala. Cortland. 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. red potatoes. not just their size. Empress. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Mutsu. Liberty. . Fuji. Jonagold. Blushing Golden. Arlet. Honey Crisp. Chieftain. and others. from the common to the exotic. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Try the following varieties: Akane. you will be stunned by the range of lettuces out there. Mantet.
Chinooks. and others) Persimmons Pineapples Plums (including Mt. Unize Plum. Reliance. Bartlett. Baking Bananas. bearberries. Dietz. many kinds. Apple Bananas. Red bananas. Canteloupe. Red Secor. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Wilson Juicy. Starking Delicious Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. huckleberries. Cassava. currants. Hedelfingers. Monmorency cherries. Canary. Red Astrachan. and others) Cherries (from sour cherries. elderberries.Northern Spy. wineberries. Lapins. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and sweet cherries such as Black Russians. there are dewberries. boysenberries. among others) Pears (including Asian pears. Honeydew. and Sensation Dwarf Peach. and others) Berries (besides the usual strawberries and raspberries. nannyberries. blueberries. Watermelon. Yellow Transparent. Starr. Empress Prune_Plum. Patricia. Russet. Royal Plum. Opal. cranberries. sea grapes. Baby Bananas. gooseberries. Virginia Gold. bilberries. crowberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Yataka. Red Haven. Stanley Prune_Plum. barberries. Beirschmidt. lingonberries. cloudberries. loganberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas.
Make it a mission to buy some fresh fruits and vegetables you have not tried. salt. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.treat it like a checklist of the food adventures you could have with food. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Cooking and Cholesterol If you want to lower your cholesterol. In fact. If you want to lower your cholesterol over the next 30 days. Read about new varieties of fruits and vegetables and try them as well. and sugar. Over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . and prepackaged meals. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.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. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. every week. Print the list and circle all the fruits and vegetables you have not tried.it is only a way to get you started in discovering new fruits and vegetables. . Convenience foods. are notorious for offering poor nutrition and plenty of fat. convenience. 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. you will naturally choose foods that are good for you and for your heart. find a variety of fresh fruits and vegetables you have not tried and try them. use this list of fruits and vegetables. most of us have tried only a small fraction of the fruits and vegetables that are out there. The fact is. of course. The secret to low-fat eating is to make eating the right foods as attractive as possible. When you have many types of healthy and delicious foods to choose from. Look back over the list of fruits and vegetables . Your taste buds and your cholesterol level will thank you for it. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. avoid all fast-food. you will want to cook your own meals more often.
and Indian recipes. cucumbers. Simply chop up some favorite salad greens (mescalin mix. and drizzle the salad with olive oil and lemon juice. If you must use salt. Use these to add flavor to your cooking rather than relying on salt. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . switch ingredients to healthier alternatives. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. 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. Wrap some veggies in a tortilla. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Vegan. use only a pinch of the best sea salt you are able to buy. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. carrots. even if you are lost in the kitchen. herbs) and garnish with a few nuts. cut more veggies into a salad. you can easily create a salad that is enticing. Raw food. zucchini.the very freshest you can. 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. tomatoes. Use good olive oil instead of butter. Japanese.This isn't hard to do. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Choose fresh ingredients . There are many recipe books at your local library . but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Not only is this healthier for you. 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. Buy some fresh herbs. Don't overlook cookbooks that feature Chinese.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Cooking to lower your cholesterol is not very hard. If you have recipes you cannot part with.
Add the pasta and toss until the vegetables are the desired consistency. berries. You can make similar meals with rice or even low-fat tofu. This can be a very tasty combination and is still quite healthy for you. Simply cook the pasta in a pot. 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 until blended. Instead of fats or mayonnaise on your sandwiches . Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. use lean and skinless chicken or other poultry. It can also be a great quick breakfast on days when you are in a rush. Avoid croutons. If you are using apples or other fruits that tend to "brown" in your salad. and lemons can make a beautiful and attractive salad that is very low fat. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. whole milk products such as chesses. Shred your favorite vegetables or cut them into very small pieces. Many prepared pasta dishes use plenty of salt or cream-based sauces. Avoid highly processed deli and sandwich meats. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches.and lemon juice. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. .which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. Pastas: There are a number of pastas available. Sandwiches: Sandwiches are quite easy to make. Add your favorite fresh herbs (basil is a good choice) and combine. Instead. If you do want to add meat to your salad. bacon bits. Experiment with different fruit combinations to find different tastes. This makes an excellent and very healthy snack. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. All can be made into delicious and heart-friendly meals in minutes. and other high-fat foods in your salads. from fresh pasta or dried pasta to vegetable pastas and rice pastas. eggs. If you are craving desserts. opt for skinless poultry. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. Fruit Salads: Chopping up some of your favorite fruits. but some combination of this recipe can give you a tasty meal with less fat.
However. fish. plenty of calories and some fats. animal or graham crackers. Consume fat free. low-fat yogurt. calories. wafers. so overindulging in these will certainly not allow you to keep your heart healthy. For example. Also. and salt that you can. occasionally eating low-fat desserts and snacks such as angel food cake. sodium. Jello. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and cholesterol . Enjoy white meats. these products still do often contain sodium.simply place the fish on the cedar. Choose only lean meats. fat. If you absolutely crave a dessert or snack. and sugars. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. you can get planks of cedar that are perfect for baking or grilling fish . take care to read the labels on these snacks and choose the brands with the least sugar. If this does not work. 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.many are very high in sodium. puddings made with low-fat milk that make lower-fat alternatives. try to stave off the craving with fresh fruit. polyunsaturated. 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. At many fish shops. and poultry rather than red meats. fig and fruit bars. skim. 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. calories. fruit sherbert.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. Lean meat dishes: When you have chosen your lean cuts of meat. and hydrogenated fats). though. you can make these foods even healthier by reducing the amount of fat you use in preparing them. cover with lemon juice and possibly herbs and grill or bake until done.
less than healthy foods have needed advertising. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. try frozen foods that have no sauces or other ingredients added.a large. However.healthy processed foods. Although we may know which foods we should be turning to and which lifestyle changes we need to make. because they were not needed. especially if we have followed less than ideal eating and life patterns for some time. we don't always do what is right. juicy burger with all the toppings. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol.Choose fresh rather than processed. you likely picture the hamburger you see in advertisements . simply because salads and vegetables are advertised a lot less. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Traditionally.and likely this has been the doing of advertisers. spiced. 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. Odds are. adopting a very low-fat diet and healthier lifestyle is often challenging. If you cannot find fresh produce out of season. When you picture a hamburger. prepared. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. 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 . Think of the last ten food advertisements you have seen.even when those foods are processed and contribute directly to higher cholesterol. It sounds crazy. Today. You learned to like some foods as a child. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. you may nit get the same strong images in your head. but you have also learned to associate certain foods with certain ideas and ideals . though. there is a huge market for convenience and "junk" . Face it. pickled or tinned foods. they were for less-than. When you think of a salad.
even those that are fatty and terrible for your cholesterol . Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Advertisers are trying to make their products appealing. they are placed at eye level. If this describes you. and sodas to the amount of space given to the produce section. Most people see the majority of food advertisements on television. In fact. they come in brightly designed packages that grab the eye. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Add some music or candles to your dinner.they add ambience to make the meals more attractive and appealing. Is it any wonder that restaurant meals . 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. After all. . There is no reason why your heart health should suffer because some advertiser is good at their job. compare the amount of shelf space given to convenience foods. though.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. sugary foods. Advertisers do an incredible job at making foods attractive. 2) Make good-for-you foods appealing. This is no mistake. Often. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. In too many grocery stores. When you visit your local grocery store. junk foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Figure out where you see advertisements for foods and then avoid those ads. Odds are. avoid the television for a while and watch your cravings for fatty foods decrease. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . much as restaurants do. and lower your cholesterol over the next 30 days as well. 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. but many times these foods are less than great for your cholesterol level. Take a look at those high-fat and cholesterol-high foods. so that customers are more likely to walk away feeling happy and satisfied with their meal. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.
4) Use a little negative advertising. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Whenever you find yourself craving foods that are high in fat or sodium.as mushy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.when buying food that is good for you. fast foods. recall the times you have had terrible fast food or convenience food meals. greasy. You can use the same technique to make good-for-you low-fat foods seem appealing.For the next 30 days. Advertising works by staying with you. As soon as you are aware that you are craving the foods. Try to do the same thing as advertisers . congealed. imagine them in the worst possible light . and look up stories about the disgusting things people have found in the fast foods and convenience foods.such as "delicious" and "juicy" described about fatty foods. cold. Ask your friends and family for their dining-out horror stories. use a little negative advertising. If you find that you crave convenience foods. try to find ways to make these foods less appealing. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. . For example. 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. and other foods you are trying to avoid during the next 30 days. 3) Describe foods in a way that makes them appealing to you. This will make bad-for-your heart foods seem far less attractive." This is not likely to make you crave these foods especially since you are always hearing great adjectives . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . you will find it much easier to stick to a low-fat diet . and disgusting. watch out for negative words. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.without feeling cheated or deprived.
advertisements. 3) Eat in. try to find ways to make cooking in your kitchen more appealing. If you have a deep-fryer. 4) Get lots of appealing heart-healthy foods into your kitchen. no-stick cooking ware. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. For the next 30 days. Replace your foods with lowerfat or healthier alternatives. a rice steamer. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. wok. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If you make healthy foods more attractive and visible. 2) Give them away to a friend or food bank. While you are cleaning out your kitchen. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. If these things are not in your home. go through your home and get rid of the foods that you should be eliminating or cutting back on. fried foods. Also get rid of any fliers. you are more likely to turn to them when you are feeling hungry. as you work to lower your cholesterol. You do not have to invest a lot of money for this. Invest in parchment paper. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. you should eat in and eat foods you have prepared yourself almost all the time.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are more likely to cook at home rather than being tempted to eat out. If you keep cookies. and other temptations around. . That way you are far more likely to reach for low-fat. or menus from take-out places and restaurants.and are less likely to cheat on your new eating plan. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. but prevent fruit flies. give it away. you can easily reduce how much fats and sodium goes into each meal.and for life! . When you make your meals yourself. you are far less likely to be tempted by them. If your kitchen is an enticing place to cook. if you can. you are more likely to reach for them when you are hungry. Hang up some nice curtains or at least get rid of the clutter. 2) Make your kitchen a heart-healthy place. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. healthy foods over the next 30 days .
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. Plus. child. 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. Over the next 30 days. 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. If you can't find someone to help you. For many of us. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. After a long day at work. Most of us plan our days and our finances. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. This is especially a problem since we so often equate social times with eating . and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. coffee shops. and have the opportunity to spend time with others who are concerned about heart health. The hard part is staying motivated to keep the diet plan up for weeks. then find some way to make cooking time more fun . . and pubs or we have movie nights that include take-out pizza. Many of us take in excess calories and fats when we eat out with others. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. or in your home rather than in restaurants or cafes that feature rich foods. fear is a great motivator. cooking with someone else tends to be more fun. If you have very high cholesterol. Or. or spouse.5) Consider taking a heart-healthy cooking class. but we often leave eating to chance. Meet friends at the gym.listen to music or watch a movie on a portable DVD player as you cook.we meet friends at restaurants. so that there is no excuse to turn to convenience food. 7) Get help in the kitchen. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. make it a habit to meet friends at places that don't have food as a major entertainment. once you learn to cook healthy and delicious meals. Whether you get help from a roommate. 9) Get motivated. You will learn many recipes and cooking tips for heart-healthy eating. 8) Socialize without food. Find ways to get yourself motivated to eat well for life. it can be too daunting to come up with a menu and then cook a meal from scratch. This can make heart-healthy eating more difficult. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. on hiking trails.
fruits. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.no larger than a pack of cards. types of fat. 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. If counting fat grams. Make sure that you eat different fruits and vegetables . and beside each item. high-sodium "fast foods. Post your list in your planner or other visible place so that you will see it. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and you will reach for these foods rather than turning to high-fat. 12) Figure out your eating dangers and find ways to overcome them. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives." 11) Make heart-healthy food more interesting. and other healthy meals easier. list ways you can avoid the situation or at least make better choices when you are faced with it. sodium. or meetings with your boss. When you prepare a meal. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Most of us have specific emotions and events that may make us turn to comfort food. Sometimes. The portion size of grain should be smaller and the portion size of animal proteins (meats. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. If you can make low-fat alternatives easier to reach for than fast food. and other low-fat foods are among the most convenient foods out there. this is very simple. 13) Make cholesterol-friendly eating easier.10) Make heart-healthy food more convenient. 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. 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. If your walk home from work takes you past a favorite restaurant you find hard to resist. On a paper. Whether it is general stress. Keep low-fat yogurt and other low fat foods around for fast snacking. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Sound too simple? Not at all. vegetables. milk products) should be smaller still . If Tuesday work meetings leave you reaching for cookies in your office desk. fiber. and cholesterol in each of your foods is causing you stress. list the times you are more likely to want to eat. Luckily. salads.
as well as concentrates. or give you more energy. There are thousands of supplements on the market. but it will go a long way towards ensuring that you don't give into the cravings. Variety is still important because bars and powders are not always low fat. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. If you are on a very strict low-cholesterol diet. constituents. all of which are easily accessible to athletes. Use olive oil as your main source of fat and refuse other dressings or sauces . SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business.do your cooking with the olive oil. If you are considering supplements. this may not be enough. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. inexpensive. There is no one magic pill or powder that you can take that will make you stronger. or easily digested by all. and convenience or restaurant meals entirely. metabolites. This will not make your cravings for less-than-healthy meals go away. Supplements include vitamins. skinnier. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. botanicals. minerals. egg yolks. this simple formula will be a snap to follow and will actually lower your cholesterol.each day so that you get a variety. amino acids. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. herbs. Supplement product labels must include the words "dietary supplement". Over the next 30 days. 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. you must weight the purported benefits against the potential risks . That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Eating a variety of foods on a regular basis is the most important step toward this goal. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. full-fat dairy products. Eliminate foods such as organ meats. and extracts of these substances. Nor are supplements a substitute for regular exercise. lower your cholesterol by making sure that reaching for lowfat. but for most people interested in lowering their cholesterol.
if you have a need to lose weight. First. It's like always giving your car premium gas and oil to do its job even better! . 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. find out what type of supplements you can take for your individual needs and problems. even if you think that you can do this through the foods that you eat. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. But. These individuals can also help provide you with the information you need regarding improving your conditions. you can probably find a supplement or several that can address those problems for you. you are probably still missing out. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. First off. Don't assume that any information that you find is reliable. Another source for information is the web. If a product makes claims that sound too good to be true. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Therefore. what do you take? First off. Again. For example. If you have heart problems. quality is essential to success here. find a good quality multi vitamin and take that as directed. Information is key. There are two routes to take. How do you know how much to take? That's a trickier question. But. 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. the claims probably are too good to be true. While a diet that's full of nutrient rich food should not be replaced. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. look for supplements that can offer weight loss benefits. problems with gaining weight or other conditions.(and cost) before deciding to use any product. Quality is very important if you want to see benefits from supplementation. start by finding a health food store or a vitamin supplier. it sometimes needs additional supplementation to take it to the best level it can be at. In addition to this. make sure that you have a reliable source.
Creatine is used for the resynthesis of ATP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine is the most popular and commonly used sports supplement available today. The energy released by breaking this bond powers the contraction of the muscle. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is a natural constituent of meat. Creatine is also a very good supplement for gaining muscle mass. turning it back to ATP. without oxygen. Creatine is manufactured naturally in the body from the amino acids glycine. the bonds in the ATP molecule are split. I can gain 5 kg of muscle in just two weeks using creatine. When ATP is depleted within the cell. yielding ADP (adenosine-diphosphate). the cell can no longer contract. For the majority of the population. ATP. is through CP. while the remaining 60% is stored in form of creatine phosphate (CP). Some of which perhaps are not particularly useful. Creatine works by increasing the water volume within your muscle cells. Approximately 40% of the body's creatine stores are free creatine (Cr). There are several methods by which the body rebuilds ATP. The fastest method. and methionine. Another important supplement is whey protein. including both elite athletes and untrained individuals. and pancreas. I have been using multivitamin supplements and vitamin B supplements for 20 years. Once CP stores within the cell are depleted. The typical male adult processes 2 grams of creatine per day. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. and replaces that amount through dietary intake and fabrication within the body. mainly found in red meat. liver. . There are many different varieties of whey protein. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are several though that are very useful. This process takes place in the kidneys. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. When a muscle is required to contract.There are thousands of different supplements on on the market. is the "power" that drives muscular energetics. arginine. the body must use other methods to replenish ATP. This phosphate portion bonds to the ADP. or adenosine triphosphate.
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. though. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. 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. There are two way to decide what dosage of creatine you should take. After that. the dosage is 20 grams a day for five to seven days. Creatine is also thought to increase the body's aerobic abilities. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.Supplementation with creatine increases Cr and CP within the muscle. You can also calculate creatine dosage according to body weight and mass. However. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. therefore the body will quickly move to other methods of replenishing ATP. Experts say in the "loading phase". Follow along closely. Glutamine . you should be consuming .2 kg multiplied by .03.3 grams of creatine per kilogram of body weight. Creatine is safe for most everyone to take with the exception of people with renal issues.7 grams in the maintenance phase. so you would require 2.3 = 27 grams of creatine per day After the loading phase. this could get confusing! Not really. In the "loading phase" which is where you begin adding creatine to your diet. the formula would look like this: 1 lb divided by 2. Essentially. In other words. So if you weight 200 pounds. 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. you must use your creatine regularly instead of sporadically for it to be effective. it's recommended that you stick to 5 grams per day. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. The periods are brief because the ability of a cell to store CP is limited. allowing further capacity to regenerate ATP. your weight is multiplied by . Many people like to take their creatine in a shake as it most often comes in the form of powder.
glutamine reserves are depleted and must be replenished through supplementation. and speed up growth hormone production. If you have too little glutamine in your system. Glutamine is also thought to prevent sickness. The typical American diet provides 3. This includes stress that the body is under during periods of exercise. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. and stomach tissues. Sixty percent of glutamine is found in the skeletal muscles. prevent sore muscles. Two to three grams has been found to help symptoms of queasiness. Of course. liver. The remainder is in the lung. you'll need both creatine and glutamine alike. it usually comes in powder form. increasing protein through weight gainers or protein powders is necessary. Protein has been shown to have the best effects on the body when combined with carbohydrates. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. promote healing. 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. repairs and builds muscle and can induce levels of growth hormone found in the body. but if you really want to grow your body mass. If you want to build a ripped body. Research shows levels of supplementation from 2 to 40 grams daily. Over 60% of our amino acids come in the form of glutamine. Glutamine is a nonessential amino acid that is produced naturally by the body. it can result in muscle loss. Much of your protein will come from your diet. Many people are choosing to supplement daily due to the long growing list of benefits. during times of stress. brain. Protein The importance of protein to a body builder is a no-brainer. so you'll want to take it with milk or in a shake. Under normal conditions. .5 to 7 grams of glutamine daily which is found in animal and plant proteins. our body can produce more than enough. This two to three gram dosage used post workout builds protein. However. Again. It is the single most important nutrient in a body building regimen.Another popular supplement among body builders is glutamine.
As we said before. Many body builders take nitric oxide for a variety of reasons. As with creatine. When on low-carb diets whey can function as an alternate source of energy. Its unfortunate high cost however makes me advise you to use it sparingly. sparing hard-earned muscle protein and glutamine stores within the body. speeds recovery. Nitric oxide also comes in powder form as well. oxygen transport. Combine the powder with some eggs. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. causes vasodilation (an expansion of the internal diameter of blood vessels). and should be taken in the manufacturer's recommended dosage. and will dissipate shortly after you complete your workout. Nitric oxide promotes extended ability to life weights. It also signals muscle growth. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. ice cream. The release of nitric oxide creates surges of blood flow. 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. and olive oil. a key molecule manufactured by the body. especially on a diet. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. so you can take it in a shake just like with other powdered supplements. It also supplies the most amino acids that bodybuilders use. it's good to combine your protein with some form of carbohydrate for maximum results. It often comes in pill form. Unfortunately this pump is only temporary. So whey is the best protein. You can also add in some fruit for flavor. Nitric Oxide. low-fat milk. Whey protein is the only choice when on a diet however. and increases strength along with stamina. If not. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric Oxide is present for a brief moment. when a muscle contracts and blood vessels dilate. which is the muscle pump we are familiar with. which in turn leads to increased blood flow. Whey is the best investment because of its capacity as a postworkout recovery supplement. . the best time to take your protein supplement is post-workout.The best type of protein supplement on the market is whey protein because it is the highest yield. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything.
general energy and well-being. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroids increase testosterone production which can lead to overly aggressive behavior. Steroids do have some advantages. and low sperm count. However. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. cancer. which is known as stacking . They also enhance performance making a person stronger and extending their stamina. They help the body fight the ill effects of these diseases and promote healing. they are illegal. a decrease in libido. but they are used by body builders all over the world. steroids have some serious health implications when taken for reasons other than therapeutic. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Both of these substances are highly controversial. They can cause serious liver damage and even lead to liver failure. Ginko is great for circulation. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. . However. 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. Using the supplements mentioned you'll see some results quickly. complexion. They are used in treating a variety of health problems including AIDS. so it's good for your brain. 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. All steroids eventually change to estrogen which causes feminization in men. and other serious diseases. you can take. and in many places. especially if you use them together synergistically.There are many other supplements. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine.
Even using various methods to help your body recover. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. It controls the way that you perform each action. You will still need to take time to rest though. You can get huge. A Healthy Emotional Life As you can assume. but more and more women are getting interested in it as well. At these times a good sauna. though. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. 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.Growth hormones stimulate the elements in the body that make muscles grow. 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. as well. Following is a list of recuperation techniques and a description of them. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but many body builders take them to basically tell their muscles to get bigger. it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. They can make you bigger quicker. They can be dangerous. MENTAL TRAINING Mind Fitness. your mind is a powerful tool and it helps you through each step of your day. a massage or soak in a hot pool will reduce the feelings of fatigue. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. . ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They are naturally produced by the body. perhaps it's better to cut down on the workouts and allow for your body to recuperate.
Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. should something emotionally troubling happen to you. A Healthy Brain With the onset of Alzheimer's happening to more and more people. you need to exercise your mind. In fact. The mind's health is quite an important aspect and. There are many various ways that you can improve your emotional state by learning how . your body's health is directly related. you need to be fully capable of thinking clearly. several key things must play a role. While life affects each one of us. for many people living in today's hectic lifestyle. challenged and attentive is essential to your well being and this fight. First. the importance of having a healthy brain is very evident. 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. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. For example. Although you may be wondering just how you can control your minds fitness. 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. When you are emotionally or mentally unfit. In addition. plays a significant role in the quality of life and the longevity that you have in your life.Yet. such as a death or deception. Emotional health is an important battle that everyone must strive to improve. it's anything but easy to make it through the day without dealing with some type of stress or pressure. including the simple fact that you may have to battle illnesses more often and with greater intensity. believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. What's Healthy? For your mind to be in a healthy state. there is evidence that says that you can actually push off the onset by some time if you do the right things. performing mental tasks and you need to be able to conquer problems effectively. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. For this particular battle. Keeping your mind active. you need to be able to effectively deal with it and then to move on. There are many different ways that this can happen.
the right social activity is one way to improve your emotional health. Believe it or not. After all. Where Are You Now? When it comes to determining how mentally fit you are. but it also causes all types of physical problems for those struggling with it. While there isn't always a need to be religious or spiritual. too. and you. but that's not a common occurrence. it can often play a role in the way that you see your life as well as in your emotional state of mind. This is a personal decision. 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. Indeed. For those that do believe in a Higher Power. you can consider them. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. But. mental turmoil and even times when they are so stressed that they can not function properly. you may think that you have nothing to worry about. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Not only does it pull you down through causing large amounts of emotional trauma. too. It can lead to various health issues physically. learning to effectively manage stress is important. mentally unstable and unfit. Sometimes it may be important to remove the stressors from your life. Spiritual well being is a critical factor in maintaining your health. of course. While you can't take away everything in your life that causes stress. It can help you to tackle even challenging tasks with more ease and with success. most people go through stages of depression. .to react to critical situations. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. During these times. Those that are spiritually fit. you do all that you need to do and there's nothing limiting you.
although you may not realize it. It's easy to go to the food to get the satisfaction that you need. Do you struggle to make the goals that you set for yourself? 4. your mind can be struggling at the same time.Yes. Improving the fitness of your mind not only improves your daily life but increases your longevity. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. For the most part. 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. . or are eating whenever you feel like it. 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. Emotional eating is eating when things go bad. While you may not want to do this. then you should be considering the vast number of mind fitness needs you may have. To determine where you stand in mind fitness. For many millions of people. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. If you have trouble sleep. ask yourself these questions. 1. Yet this is a dangerous situation. now. 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 feel anxiety. 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. too. Do you hate the life that you are leading. 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. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. For example. stress and angry often? What does it feel like and how intense does it get? 5. Do you have physical pain that is not the result of an injury? This could be stress related! 2. it hurts to hear but just like your body goes through illness. this is one of the prime reasons that they are overweight or unhealthy in their diets. While food never used to be so readily available.
The first step in fighting the way that food makes you feel. fatty lunch. You should be able to feel confident in the decisions that you make and in the way that your life is moving. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Soon. A health self esteem is one that's confident but not overly macho. You then find yourself dealing with pressure from the boss. Soon. though. Incorporate as many of these things into your life as you can. As your self esteem drops. and you'll see differences in the way that you feel and the way that you see the world. you almost purposely make the situation worse by eating bad. 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. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. it's also one of the worst things you can do for both your physical and your mental health state. Now.. yet if left intact. the pounds are creeping onto your hips. is to recognize that there is a connection between the way that you feel and the way that you eat. You can't make the right decisions. .these are all things that people end up saying to themselves when they are emotionally depleted. you find yourself in even more problems.. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. which includes emotional eating. Just look at you. You aren't any good.. In fact. You are a failure.You begin by getting stressed at work. 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 become upset at yourself. You decide you need a big. you didn't do the job right. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. your self esteem drops. Emotional eating is one of the hardest cycles to break. you are not fitting well into your clothing. In just a bit we'll talk about some of the ways that you can have good mind fitness.
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. 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. "Hey. Getting away or even just finding time to play a board game is essential. Commit to going out and having fun. Relationships take time and work. Don't assume that they will always be there when you need them. that relationship alone will be one that you have to work on. take care of the way that they look and those that do things for themselves are the most confident people out there. Although challenging. learn how to accept compliments and to take criticism. Don't take friends for granted because they won't be there when you need them the most. You should always strive for a lifestyle that's positive with those in your family and your friends. Those that dress well. whatever way is fun to you. you need to be able to say. 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. If you are married. That means taking on the challenges that come up between people. both physically and mentally. work on improving them if you can and then do the best job that you can overall. at least one time per week. how can you build a social network of people that you can rely on? Make time for those that you already have. ask what you could have improved on for next time. Learn to take criticism positively. working through them and then letting them go. even when you don't pay attention to them otherwise. If your boss says that the job wasn't good enough. Those that have people around them to support them do well in many more aspects of their lives. Then.Accept those. its fun to have people around too! But. Getting down on yourself because someone doesn't like the job you did isn't okay. Let's face. In addition. Just putting on a beautiful outfit can make you feel good about yourself. In part of that comes the fact that if you want to have family and friends you . This allows your mind to repair damage and it allows you to improve your network of friends. Build A Social Network A social network is a very important to your well being.
For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. it is important for you to find solutions to those problems. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Asking questions. . by relieving stress. Your Overall Mental Fitness Plan So. a physical activity. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. find an outlet. or some other thing that really brings you happiness is necessary to have. You should also use challenges to help power you through your day and your life.need to be a friend. Stress affects your ability to function properly. A hobby. Managing Stress Its not easy job. always keep yourself learning. 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. Learning new things keeps the mind active and that means health. It hinders you throughout your life by causing unhealthy living situations. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. too. You need to find something that you love to do. now you have it! You know what to do to make your lifestyle improved through these changes. but you have to do it! Stress is one of the largest problems in health today. getting the answers and working at it helps to improve the brain's function. there are many things that you can do. 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. use your brain power! You don't have to do any type of exercise with your brain physically of course. but mentally you do! For starters. allowing you to fend off Alzheimer's and other conditions like it. To help remedy stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You'll feel good about life and your social network.
You Are What You Do. Too Your lifestyle is the way that you live your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle. If you can't think of anything. It also helps to make it through difficult times when you have someone by your side. Do things that are enjoyable to you. . this one will be structured a bit different. You probably already know the risks of what these things can do to your life. smoking will eat away at your lungs and will cause cancer. is a problem for your health and your ability to make it through the life you have. but you may not realize the extent at which it takes to improve them. they are not everything. Unlike the other chapters. Working on this is hard. drinking and drugs. Smoking. learn something new. and physical fitness increases. Keep your self esteem positive. but feeling good about yourself is a must for overall health. For example. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Make changes like these today and see results today. 2. It will cause cancer eventually in your lungs. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Improve them. Improve your brain's fitness by challenging it through new adventures. Each decision you make throughout the course of the day plays a role in your fitness. Improve your stress levels and see physical. smoking.1. Lifestyle Fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 3. 4. There are no ifs about it. Drinking And Drugs Each of those three things. 5. mental and emotional benefits right away. continuous learning and through challenges of all types. 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. Improve your social network to reduce stress and to improve your quality of life.
find a method to stop smoking and do it. though. refresh and give yourself the best chance at improving tomorrow. your energy increases. When you quit early enough. Your lifestyle fitness requires that you get quality sleep each night. Why is sleep so important ? There are actually several reasons. but the . smoking is something that you can stop.But. You need this time for your mind to. you need to remove these problems from it. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. you put your life at risk and you destroy the organs in your body. Sleep Do you sleep ? No. They aren't able to improve the level at which they can function and they make bad mistakes. For one. then you aren't getting the right amount of sleep for health.Rest is one of the most overlooked parts of an exercise regimen. If you are facing problems with insomnia or are struggling to get to sleep. Drinking and drugs are just as bad. This can only happen if you stop soon enough. To improve your fitness. Stress hurts more. Some damage can be fixed through healing over time. physical ailments hinder you more when you don't get enough sleep. your stress levels DO go down and you can feel better about the life you are living. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. sleep is the body's time to relax and to recoup what it's done all day. talk to your doctor about it. It's a time to restart. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. you destroy your body slowly and methodically. even if it is one of the hardest things you will have to do. To improve your lifestyle and to extend your life. It's the time that your body heals from the exertions of the day. There may be an underlying medical condition that could be causing it. You kill brain cells. your body can repair the damage that you have done to your lungs. You will find that your health increases. others can't. It's the way that your mind works through problems. Smoking and drugs are simply a no no. Those that don't get enough sleep are not capable of performing at their best physical or mental level.
you should never work out after not sleeping the night before. • Establish both a regular sleep cycle as well as a pre-sleep routine. Make sure this snack is light. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Some people disagree with this theory. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Try having a light snack before bedtime. Muscle adaptation and growth often occurs at night. Working out in this state has its obvious downside. Lack of sleep can have an intoxicating effect on your body. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. your body is doing exactly what you have been asking it to do during your workouts . You're better off waiting until the next day when your body has been given proper rest.096. As your body temperature lowers. Body temperature has a huge effect on our ability to fall asleep. but you'll have to use the bathroom more often as well which will disturb your sleep. • Get at least eight hours of quality sleep per night. Not only will the caffeine keep you awake. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. which is above the legal driving limit in most states. especially tea or coffee. . though. you start to feel sleepy. it can distract from your ability to fall asleep. Try having some white noise in the room like a fan running.reality is it is actually a quite important principle. During the suspended state of animation you are in. • Keep your bedroom dark and cool. For starters. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. If you work up a sweat before trying to sleep. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. 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. According to the Journal of Applied Sports Science. • Don't drink a lot of fluids before sleep.build muscle. your lack of muscular coordination places you at a much higher risk for injury.
but it is something to make part of your overall guide to living a long. . stress causes a wide range of health concerns for your body. Money is one of the largest causes of stress in people every single day. During a workout. This is what makes you grow. growth hormones are also released. there are many ways that you can overcome them. your home life. but it really can be. and even your physical health. • Don't eat before bed. If you are having problems with sleeping. Your body can recover and repair any damage you did during the day while you are at rest.While your body is sleeping. Just as sleep will give you more energy. your marriage. your body's synthesis of protein increases. it is also vital in helping your body recover and ultimately grow like you want it to. but the majority of this happens while the body is at rest. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just think of the role that money plays in your everyday life. Growth hormones are very important in increasing muscle mass. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. at least two hours beforehand. healthy lifestyle. As you know. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. You worry about money and end up facing financial hardships that move into your work life. Financial fitness isn't something that we'll stress for too long here. • Don't do stimulating things before bed such as watching television or working on a project. A majority of growth hormones are also released when the body is in the sleep state.
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.
and it will open you up to all sorts of insights into this great sport.getbig. this author depended on several of these websites for information. and ways to prepare yourself for competition. Look around you and find what works for you. You will get the most information by joining their website. • www.abcbodybuilding. or network with others in social settings. Here are a few you should really check out: • www. In researching this book. These are only a few resources you can check out as you begin your body building quest.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. The Internet is another invaluable resource for body building information. where to find supplements.bodybuilder. sample workout plans.com This is another super website where you can find tips and tricks about how to maximize your workout. 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. contest schedules and results. You will find more information than you could have ever hoped for on this website including tips on nutrition. as well as pictures of people who have made amazing transformations through a body building program. but it's free. You will find a whole new world opening up around you! . • www.com This site is nothing less than amazing.Nothing can really compare to personal advice and guidance. Ask around when you are in the gym.
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