This action might not be possible to undo. Are you sure you want to continue?
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.
for example. Fitness is not something that you have to struggle with. it will last many years longer. it became something that you didn't think twice about. it can be that simple to be healthy.) Fitness is about SURVIVAL. once you learned how to do it. That's what we want you to think of when you think of fitness. Well I can go on about the benefits of fitness and will do so later in this book. because it's a habit. If it isn't taken care of. Your body is designed to work as a machine.That's what gives me the POWER to SUCCEED. all of my friends. then. for example you don't change the oil in it. Fitness is a term that is used to help define the ability to stay in the best physical shape. Sorry if I sound overly patronising. but when you look at this as your body. For most. trust me on this from a guy that used to smoke two packs of cigarrettes per day. you are shaving away days. "What am I staying in shape for?" To each person. You'll learn many things that you'll be able to implement immediately to start experiencing success. Others may be recovering from an illness or injury. If a car. Really. When each part of the machine is cared for. and even years off of your life when you don't take care of your machine (your body. You may ask. You learned to put your clothes on. Let's make fitness fun. That's costly to you. is well maintained for many years. . this will be something different. then the machine won't run well and eventually won't run at all.Imagine walking alone at night and really feeling safe because you are physically strong. Imagine having a greatly increased sex drive. Fitness is an essential part of life. the entire machine works the best that it can. everything but so long as I am still fit and strong and healthy . weeks. When you were three you were probably taught to brush your teeth. it is a matter of staying healthy as long as possible. But. When you were learning how to do them. 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. you cut several years off the life of the car. Do you worry about brushing your teeth today? No. When the machine is neglected either in part or in the whole. Others may need a certain level of fitness for their employment. then. you likely hated it.
Don't worry. You just can't give up what you love. That's not true. You'll claim that getting fit is just too hard. In fact. You will be sore and tired. For me it's a bit of belly fat. Granted. chances are good that area of your body is bothering you because it's an unhealthy area. The same applies to experienced athletes that must alter or increase the training in a specific area .such as a weight lifter adding cardio to beat belly fat.Overcome the initial procrastination. Our first goal is to determine where you stand right now. you'll see that fitness can be easily mastered by you. It's just something that you do. Nevertheless. . IT WONT BE EASY AT FIRST. but it may hurt your ego a bit to do it. the first weeks of learning to be fit and staying healthy will be the hardest. it's an important first step. if you have the will power to save your life by sacrificing for just a few weeks. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You'll find excuses about not doing it. this is painless. You'll dread it. What do you see? If you are unhappy about any part of your body or training.
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. The higher this number is. . Experinced athletes should also do a realistic self review . You need this number to be there. For adults. You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. this is generally 120 to 139/80 to 89. There are several tools that you need to use to determine your health level currently. 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 use them to understand exactly where you stand right now. Ask your doctor where your blood pressure is.this is part of the goal setting process. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. the more prone to health risks you are. but it needs to be in a certain range to be healthy.
Those that have a larger midsection are most prone to health risks. your ideal weight is the weight that you should be. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. In effect. These three things are critical elements for you to take into consideration when considering where you stand right now. But. Your kidneys. your lungs and even your heart are suppressed.• Ideal Weight: In comparison to your height and body structure. Beginners . if you are overweight. ideally.What To Start With To get started with fitness. Your waist is important because it is the indication on your body of your potential health risk. there's much more for you to consider. start by getting through these basic first steps. the fat here is likely to be what kills you. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body. . This is an important piece of information because of how vital it is to your health. causing difficulty for each organ there.
Do this at home on a well programmed scale. to improve on. Do it the same time and same way every time you weigh yourself. Meet with your doctor to talk about your overall health. Measure your waist. not at your doctor's office. Write them down and post them in several locations in your home. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. Calculate your BMI.1. suck in your gut and measure at your belly button all the way around using a tape measure. Pull up your shirt. Ask him for measurements of your blood pressure. This will be your indication of your weight loss and health improvement. It's going to come down and that will be quite rewarding! 4. Determine what's important for you to maintain. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. 2. and to work on first. . Get your weight. You need this to see just how unhealthy you are currently. 3. Set your goals. Determine that you are healthy enough physically to begin improving through diet and exercise. 5.
I was very ill and thin. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . that's great! You are one step closer to being healthy. that's not to say that you don't have health problems beyond that level. What You Will Learn So.Now that you have this done. With fitness everyday is a new beginning so you can always review your progress and set new goals. Although many people start looking into fitness because they want to lose weight. or giving up some addiction or bad habits. People with some experience under the belt will need to examine their flexibility. high cholesterol as well as other concerns even though they aren't technically overweight. For me the impression made in the initial months was very strong because I made much progress in this time. I'll point you in the direction of improving your overall health. you need to take into consideration the fact that overall health is in fact important to improve. For others it will be less dramatic. you can begin to improve your health. For many that will mean losing weight. fitness is not just about weight loss. Therefore. If you don't think that you need to lose weight. I got into it because I was a drug addict. inflamation syndrome. Cardio Vascular fitness level. There's much to learn and improve on for most of us. strength etc. that will mean improving other qualities of your life. But. Many people are still at risk for high blood pressure. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. By understanding where you stand on these factors above. Throughout this book. For others.
especially of course if you are too fat. smoking or drug use. Those with eating disorders can also benefit from physical conditioning. for example. I normally need 9 if I'm training and eating heavily. Most of us need 7-9 hrs sleep everyday. While your body must be maintained as much as possible for health. Remember. we mean making sure you are emotionally and mentally fit. But giving up serious vices is not easy and you are well advised to get professional medical advice. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. the goal is to improve your stress level. With your mind fitness. it doesn't do much good if you don't eat the right foods. ways. I say hogwash and current medical research says the same. help you to understand where you are and then help you to get to the goals that you have. GET ENOUGH SLEEP !!! Sleep . Throughout each of these aspects. They used to tell us alot of bull that 6 hrs is sufficient. Emotional stability is critical to overall health. isn't enough if you aren't eating the right foods even if you are losing weight. The longest i went without sleep in the army was 5 days and 4 nights . but 7-9 hrs is optimal. and even fun. though. Many of you will be fighting with some bad habits.some say they only need 4-6 hrs. I know your situation. 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. 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. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. we'll teach you how to improve your life through easy. we will start there. we'll tackle what the healthy standard is. Since your body is likely to be your largest factor impacting your life.Each of these aspects is very important. Because each plays a role in your overall health. Its simply not true. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. General Health: First things first. With lifestyle fitness. That means insuring that your overall life is healthy in regards to the life that you lead. When i was in the army they were very keen on sleep deprivation. Losing weight. . each aspect is just as important as the next. Sure you can function on less or more. Namely alcohol.
Your heart pumps oxygen rich blood to each cell in your body. I cover diet in another section because its very important. the time has come to improve the way that machine is working. In fact if you are looking at changing your body composition I dare you to do before and after shots. Not only will you feel great but you will have medical proof. This is so you can see the improvements in coming weeks and months.So. This means physically. . Each part of your body functions well because of the support that other parts play. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. get 7-9 hrs sleep every night. even those things that you don't think about doing like your heart beating and your lungs breathing. Your lungs supply your heart with the necessary oxygen. delivering fuel to it so that it can perform its duty. Your body is a well designed machine. Change your diet . give up the vices like drink and smoking. I recommend you go to a good doctor and just get a general check up. Your brain keeps everything working. actually. Stress and recuperation are also critically important and are covered in another section of their own.if its unhealthy.
Your job is to give your body what it needs to continue to perform correctly. chances are good that your heart has been affected by it. your blood pressure and your body mass index are good indications of your overall health. It would store food in fat so that when there wasn't enough food available. If you don't work hard. You may not physically be able to exercise . Talking to your doctor is a great place to start when it comes to determining your overall health. this could be a potential problem that needs to be considered. If you are overweight. your body can't maintain a healthy muscle mass. You should weekly weigh yourself. If you have problems with your legs. What some people don't realize is why their body has developed as it has. these fat reserves could be used. Yet. not to sit idle. the same day at the same time each week. Your weight. Well back in the time of the cave man. You shouldn't skip this step. too. Keep a log of this information so that you can see your progression. you should address these specific concerns. it's important for you to know where you stand health wise. you can improve your overall health and then improve upon your situation by knowing how to. your neck. too. While your diet is something for the a later section. the body had to do what it needed to so that you could stay alive. Where Are You at? As we've mentioned. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you need to take into consideration the vast number of measurements that we've already taken.Go to the library and read as much as you can on health and physiology. your arms or anything else. we need to address your body's ability to do what it needs to through being physically capable. You should understand how well your body is working. That means taking the measurements that we've listed. it goes further than this. Your body is used to providing your muscles with the fuel that they need to work hard. You cant do that without the information in your head and I cant teach you everything in just one book. Your muscles are necessary for functioning but they have been built to be used. What's Healthy? As we mentioned early. That way. to know what level of fitness your body is in.
It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. it's not the permanent solution. In actuality. the man known as the "father of bodybuilding". and body building supplements are at an all-time level of performance. Our overall plan to improving your body's fitness level is through exercise. This competition was the basis for many . personal trainers are making a tidy living helping people stay fit. the sport of body building has been around for quite some time. pains or weight problems. Its not easy thing to do at first. but remember your body is built to be used. Again. Exercise is something that some people hate and others love. that's a great sign. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. If you aren't having any physical limitations. Using your muscles and strengthening them are vital to improving health and fitness. In the late 19th century. but it will get easier. chances are good that you aren't getting enough exercise and fitness into your life anyway. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. look at your body in other manners to determine what you can improve on. It's a hard realization. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. he created several businesses around his fame and was among the first people to market body building products bearing his name. How Can You Improve ? Improving your body means improving your body's ability to move and function. one step at a time. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. not to sit in a chair at a desk all day.to a certain level. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. But. He became so successful. coupled with the other fitness elements later throughout this book. Now. even if you aren't overweight. As he became more popular. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Gyms are big business. he was credited with the invention of the first exercise equipment marketed to the masses. Understanding where you are is difficult for many at first. its going to improve.
nothing will compare to actually getting to the gym and lifting those weights. Training techniques were improved. . This book will guide you through some of the basics to get you started. and more aggressive in their behavior. Women have started to take an interest in honing their bodies. there can be a lot to learn. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. stronger. Olympia competition that remains the most popular body building contest to date. When World War II broke out. and body building equipment evolved into an effective means for working muscles in ways never thought of before. but you'll need some information first. In 1970. body building has just grown in popularity becoming almost an obsession for many people.others to follow including the Mr. Of course. 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. nutrition was focused on more than ever. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. men around the world were inspired to become bigger in their physique. you heard of him right ? Through the years. and the sport has evolved into a real competitive arena.
hormones and waste products in the blood such as lactic acid. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. By balancing your training and recuperation you can optimize your biochemistry. Anerobics can aid the cardio system and reduce fat. After a while you will develop a natural sense for this. If done in the right way the two are complimentary. If you can do it with one. 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. Nothing else. But its a nerve reflex that prevents you.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. training. Components of Fitness Physical fitness is the ability to function effectively in physical work. and other activities and still have enough energy left over to handle any emergencies which may arise. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. Aerobics can improve muscle function and growth. Diet also has a significant influence over biochemistry. . Your body works with a natural cyclic rythym. Your workout routines. The nervous sytem is quite remarkable. The components of physical fitness are as follows: Cardio respiratory endurance . Well guess what. supplimentation and recuperation should all fit in with your optimal body routine. The three things of most interest to us in biochemistry are nutrients.can you do the splits ? Probably not.Exercise Physiology Lets cover some basics about physical training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). There is aerobic training which is best for cardio respiratory improvement and fat loss. By training. diet. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. consider this . then there is anerobic which is great for muscle and bone growth and strength. Especially with the training and recuperation. The nervous system prevents this from happening (thank heavens). Deeply tied in with all of this are your biocemistry and your nervous system.
Factors such as speed. . Flexibility . These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Body composition . eye-hand coordination. knee) or any group of joints through an entire. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. "FITT" Regularity. One should strive to exercise each of the first four fitness components at least three times a week. Progression. and eye-foot coordination are classified as components of "motor" fitness. and negatively affects one's health. Muscular endurance . progressive training. agility. Time.the amount of body fat an athlete has in comparison to his total body mass. muscle power. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. elbow.and following a good diet. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.the ability to move the joints (for example. reduces performance. Infrequent exercise can do more harm than good. detracts from appearance. normal range of motion. Excessive body fat detracts from the other fitness components. Appropriate training can improve these factors within the limits of each athletes potential. Intensity. To achieve a training effect. a person must exercise often. and Type.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. from the Olympic-caliber athlete to the weekend jogger. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training.Muscular strength . Regularity is also important in resting. sleeping.the greatest amount of force a muscle or muscle group can exert in a single effort.
then I do my weight training and perform stretches between my weight exercises. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Specificity.Intensity. Time. time. for example. strength. . however. You will find that you can experiment and find the optimal routine for your metabolism. muscle strength. Although swimming is great exercise. Three physical activity periods a week. and Type. goals and motivation. Overload. athlets become better runners if their training emphasizes running. 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. especially when training for strength and/or muscle endurance. Another way to allow recovery is to alternate the muscle groups exercised every other day. The acronym FITT makes it easier to remember them. to obtain maximum gains in muscular strength. Ideally. Personally I have a cardio workout at the warmup stage. For example. Variety. and flexibility training will not improve any of these three components.since overemphasizing any one of them may hurt the others. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week.you must strive to conduct 5 days of physical training per week. with only one session each of cardiorespiratory. Training must be geared toward specific goals. athletes should have at least three strength-training sessions per week. Recovery. and flexibility should be performed each week to improve fitness levels. muscle endurance. a program should include activities that address all the fitness components. To be effective. These factors are Frequency. Thus. at least three exercise sessions for cardio fitness. For optimal results. Providing a variety of activities reduces boredom and increasesmotivation and progress. it does not improve a 2-mile-run time as much as a running program does. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.Balance.
it is the factor many units ignore. Depending on the time available for each session and the way training sessions are conducted. if you have a hard run on Monday. will help keep you super fit. During the second week. when coupled with good nutrition. and cardio fitness is trained on Tuesday and Thursday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. the greater the intensity of the exercise. 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. all components of fitness can be developed using a three-day-per-week schedule. Such programs. and Tuesday and Thursday are devoted to muscle endurance and strength. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. .and Friday are devoted to cardio fitness. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery.With some planning. However. Stretching exercises are done in every training session to enhance flexibility. a five-day-per-week program is much better than three per week. Wednesday. and Friday. INTENSITY Intensity is related to how hard one exercises. and those that exceed 90 percent HRR can be dangerous. However. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Unfortunately. Monday. Wednesday. The more energy expended per unit of time. By training continuously in this manner. 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. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. The following training program serves as an example. In the first week. you may also choose to run on Tuesday and Thursday. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. and Friday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. 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). For example.
A person using this method may exercise at an intensity which is not high enough to cause a training effect. resting heart rate. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in relatively good shape. and relative conditioning level. at 60 percent HRR. For example. if he is in reasonably good shape. . the group run will be too intense for some and not intense enough for others. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. if he is in excellent physical condition. Thus. one must compensate for its built-in weakness. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). With this information. at 80 percent MHR. 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. By determining one's maximum heart rate. graphic$$$$$$ When using the MHR method. he could start at 85 percent of his HRR. at 70 percent HRR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in excellent shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). and. a 20. if he is in poor shape. As a result. a person who is in poor shape should exercise at 70 percent of his MHR. the THR is figured using the estimated maximal heart rate. One's ability to monitor the heart rate is the key to success in cr training. at 90 percent MHR. If a athlete knows his general level of cardio vascular fitness. To compensate for this. and. he can determine which percentage of HRR is a good starting point for him. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. an appropriate THR or intensity can be prescribed. graphic$$$$$$ Percent MHR Method With this method.
he must exercise harder to increase his pulse to the THR. the athlete should monitor his heart rate. During the 10. Thus. use the THR of 161 BPM figured above. an adequate level of fitness. As shown. . the athlete should get a count of 27 beats (161/6= 26. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7 BPM is rounded off to give a THR of 161 BPM. or to see if one is within the THR during and right after exercise. then multiply this by six to get his heart rate for one minute. For example. and the heart rate will have leveled off.7 is added to the RHR of 69.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. 160. (See Figure 2-1A. a THR of 160.70 and 131 is 91. place the tip of the third finger lightly over one of the carotid arteries in the neck. or maintain. he should know his THR (the heart rate at which he needs to exercise to get a training effect). In summary. muscles.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.70) before it is multiplied by the HRR. (See Figure 2-1 C. When the calculations produce a fraction of a heart beat. the product obtained by multiplying 0.83 or 27) if he is exercising at the right intensity. When 91. particularly if they cannot find more than 20 minutes for cr exercise. These arteries are located to the left and right of the Adam's apple. as in the example. If his pulse rate is below the THR.7. This will let him determine if his training intensity is high enough to improve his cr fitness level. The result is then added to the resting heart rate (RHR) to get the THR. the body will usually have reached a "Steady State" after five minutes of exercise. Before anyone begins aerobic training. (See Figure 2-lB. He should count his pulse for 10 seconds. In this case. and lungs an adequate training stimulus. and immediately after exercising.second period.7 results. the value is rounded off to the nearest whole number. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. At this time. To determine the RHR.) During aerobic exercise. the percentage (70 percent in this example) is converted to the decimal form (0. Exercising at any lower percentage of HRR does not give the heart.) Yet another way is to place the hand over the heart and count the number ofheart beats.
during aerobic 70 percent HRR. an athlete can easily find his own THR just by knowing his age and general fitness level. the athlete must train for at least 20 to 30 minutes at his THR. or duration. To improve cr fitness. gives an error of six BPM. a 40-year-old athlete with a low fitness level should." This method relies on how difficult the exercise seems to be. A athlete who maintains his THR throughout a 20. multiplied by six. refers to how long one exercises. • Start with basic aerobics and work up as your tolerance increases. He should count as accurately as possible. Walking is a great place to start. If he takes only one pulse check. the shorter the time needed to produce or maintain a training effect. In this type of training. For example. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. the less intense the activity. To find out if you have any limitations.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level.If his pulse is abovethe THR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. he should do it five minutes into the workout. The more intense the activity. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. It is inversely related to intensity. Another way to gauge exercise intensity is "perceived exertion. TYPE First we will discuss aerobic training. the longer the required duration. talk to your doctor. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. . Here are some tips for you to get in aerobic training. TIME Time. He should check his exercise and post exercise pulse rate at least once each workout. since one missed beat during the 10-second count. Using this figure. then start with a basic program. your body will work to improve its function by improving how much work your heart can do.
Running. -Handball (singles). • Move on to more aerobic style exercises. running. -Tennis (singles). . .Swimming. . -Basketball (full court). . SECONDARY (Done with partners or opponents of equal or greater ability. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . They must also be of sufficient duration and intensity (60 to 90 percent HRR). playing your favorite sport.Skiing (cross-country). as soon as your body allows for it. Your goal is to start with 10 minutes of continuous aerobics three times a week.Bicycling (road/street). Swimming. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . though. . . You should try to increase this to 30 minutes three times per week. .Walking (vigorous). bike riding. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . elliptical machines.Jogging.Rowing. and other physical activities are perfect for aerobics.Bicycling (stationary). .Rope skipping.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. .Stair climbing.Road marching.) -Racquetball (singles).Exercising to music.
However. Every activity has its drawbacks and you must weigh the advantages and disadvantages.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. and. The elbows are bent so the forearms are relaxed and held loosely at waist level. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and the feet strike on the heel and push off at the big toe. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. athletes need information on ways to prevent running injuries. he should do two things: 1) gradually buildup to running that frequently. INTERVAL TRAINING Interval training also works the cardiorespiratory system. ankles. help prevent injuries. I prefer the rowing machine as It can avoid injuries associated with running. and legs. Proper warm-up and cool-down. the faster the arm action. knees. to do this safely.) The toes point straight ahead. 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. but can also be a major cause of injuries. A well-conditioned athlete can run five to six times a week. The arms swing naturally from front to rear in straight lines. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Besides learning running techniques. (cross-body arm movements waste energy. 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. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The faster the run. Some athletes may need instruction to improve their running ability. The most common injuries result from running and occur to the feet. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a .
Using the time from Step 1. and his estimated pace for 1 mile is one half of this or 8:00 minutes.1 to 4 seconds = 1:59 to 1:56. Using the work-interval time for each 440-yard lap from Step 3. swimming. hiking. Step 2.) Thus. The athlete's 2-mile-run time is 16:00 minutes. bicycling. 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. . twice the length of the work-interval periods. 59 seconds during interval training based on the athlete's 16:00. In interval training. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.mile run time. 52 seconds long (1:56 + 1:56 = 3:52). This type of intermittent training can also be used with activities such as cycling.relatively short time and increase his running speed. the energy systems used are allowed to recover. 2. (8:00 minutes/4 = 2:00 minutes per 440 yards. the pace for an interval training workout is calculated as follows: Step 1. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 56 seconds (1:56) for each 440-yard run. (2:00 minutes . Determine (or estimate) the actual 1-mile-race pace. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. it can be estimated from his last APFT by taking one half of his 2-milerun time. therefore. These recovery periods. Recovery periods. 56 seconds to 1 minute. In this way. 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. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Using a 2-mile-run time of 1600 minutes as an example. rowing.) Step 3. each 440-yard lap should be run in 1 munute. He does this repeatedly with periods of recovery placed between periods of fast running. If a athlete's actual 1-mile-race time is not known. will be 3 minutes.
there are two seconds of recovery. FARTLEK TRAINING In Fartlek training. As a result. As with any workout.rest ratio is 1:2. For each second of work. As with any other new training method. his recovery is quicker. Because of the intense nature of interval training. During the recovery interval. another type of cardio vascular training sometimes called speed play. Thus. 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. Because the heart rate is not the major concern during interval training. with at least one recovery day in between. 56 secons by an easy jog of 440 yards for recovery. he should be ready for interval training. Each 440-yard jog should take twice as much time as the work interval (that is. 3:52). the athlete varies the intensity (speed) of the running during the . As the athlete becomes more conditioned. It shows common 1 -mile times and the corresponding 440-yard times. Follow each 440-yard run done in 1 minute. he should do it once a week. athletes should start intervaI workouts with a warmup and end them with a cool-down.This can be done on a 440-yard track(about 400 meters) as follows: 1. 2. the heart rate usually falls to around 120 to 140 beats per minute. monitoring THR and using it as a training guide is not necessary. refer to Table 2-1. he may do it twice a week at the most. the workto. If he responds well. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. At first. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. He may also do recovery workouts of easy jogging on off days. After a athlete has reached a good cardio vascular fitness level using the THR method. interval training should be introduced into his training program gradually and progressively. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.
bicycling. For these reasons. and they can accommodate large numbers of athletes. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The object is to cover the distance in the shortest time. However. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Those who add non-running activities to their training may not improve running ability as a consequence. As with all exercise. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. . and the running is not done on a track. over hills. athletes should start slowly and progress gradually. Alternate Forms of Aerobic Exercise Some athletes cannot run. Cross-country runs have several advantages: they provide variety in physical fitness training. The unit is divided into ability groups using 2-mile-run times. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. In such cases. At this time he recovers by jogging at an easy pace. many runners prefer Fartlek training to interval training. At first. When ready. or on any other irregular terrain. through woods. The speed and distance can be increased gradually as the athletes' conditioning improves. he starts with very slow jogging. he runs hard for a few minutes until he feels the need to slow down. It consists of running a certain distance on a course laid out across fields. and cross-country skiing are all excellent endurance exercises and are good substitutes for running.workout. depending on the terrain and fitness level. Each group starts its run at the same time. the athlete varies the intensity (speed) of the running throughout the workout. Swimming. It should then be gradually increased to four miles. Instead of running at a constant speed. they may use other activities as supplements or alternatives. Their drawback is that they require special equipment and facilities that are not always available. neither the running nor recovery interval is timed. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. In Fartlek training. It can be used as both a physical conditioning activity and a competitive event. the distance should be one mile or less.
After five minutes. adjust the intensity. in swimming. etc. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Thus. The swimmer should start slowly with a restful stroke. Together these activities combine walking and running with moderate resistance work for the upper body. if needed. For example. he should stop to check his pulse. This is because. compare it with his THR and. Body position that enhances the blood's return to the heart. tread water. By modifying their THRs in this manner while swimming. They can also do calisthenics in the water. CYCLING . rope jumping. walking. Some advantages of swimming include the following: Involvement of all the major musclegroups. cycling.SWIMMING Swimming is a good alternative to running. which minimizes lower body stress in overweight athletes. in order to effectively train the cardio vascular system during swimming. Compared with all the other modes of aerobic exercise presented in this manual (e. one's THR should be lower than while doing the other forms of aerobic exercise. Non-swimmers can run in waist-to chest-deep water. cross-country skiing. and do pool-side kicking for an excellent aerobic workout. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. running.. athletes will help to ensure that they are working at the proper intensity. Partial support of body weight by the water. For injured athletes. 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. a athlete should set his THR about 10 bpm lower than while running.g. the heart does not beat as fast as when doing the other types of exercise at the same work rate.) in swimming alone.
For interval training. athletes can bicycle outdoors or on a stationary cycling machine indoors. The heart rate should be monitored to determine the intensity. A simple way to increase walking speed is to carry the arms the same way as in running. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). he should walk 45 to 60 minutes at a faster pace. After about three months. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. a athlete recovery at low speed and/or low should set his THR at resistance.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Athletes can alter the cycling intensity by changing gears. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. it will not produce any significant cardio vascular conditioning. As the walker's fitness increases. and increasing velocity. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. WALKING Walking is another way to develop cardiorespiratory fitness. and causes few injuries. He can increase the intensity by adding hills or stairs. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. the athlete can vary the speed and resistance and use periods of active For swimming. unless walking is done for a long time at the correct intensity. . Dis. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. requires no equipment.Cycling is an excellent exercise for developing cardio fitness. 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. However. It is enjoyable. adding hill Cycling should be work.
Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. golf courses. Rope jumping. may be done almost anywhere. with skis. these . Some of movement of the arms the highest levels of aerobic fitness and legs. is easily learned. endurance. when doubled and stood on. Cross-country skiing is easy to learn. the pace. Although some regions lack snow. developing ever measured have been found in muscular and cr cross-country skiers. however. and the time spent jumping should be increased as the fitness level improves. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and in parks and forests. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Some runners use it as a substitute for running during bad weather. Equipment is reasonably priced. boots. and racquetball) involve bursts of intense activity for short periods. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and is not affected by weather. A beginner should select a jump rope that. The action is similar to that used in brisk walking. However. The work load is determined by the difficulty of terrain. and poles often obtainable from the outdoor recreation services. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. They should attain and maintain their THR to ensure a training effect. open fields. and the frequency and duration of rest periods. reaches to the armpits. one form or another of crosscountry skiing can be done almost anywhere . squash.on country roads. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. It requires little equipment. and the intensity may be varied as in running.
hops.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. and duration. jumps. It is a motivating. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. One can move to various tempos while jogging or doing jumping jacks. the workout addresses every component of fitness. 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. There is no prerequisite skill. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. they may be an adequate substitute for lowlevel aerobic training. Workouts can be done in a small space by diverse groups of varying fitness levels. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. they are closely related. If played vigorously each day. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. and it can be totally individualized to every fitness level by varying the frequency. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. intensity. In addition to cardiorespiratory fitness. Because running increases endurance. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Although muscular endurance and strength are separate fitness components. If strengthening exercises are included. Progressively working against resistance will produce gains in both of these components. . but the reverse is not necessarily true. Warm-up and cooldown stretches should be included in the aerobic workout. or many other calisthenics.
Muscular Contractions Isometric. affect it by varying the resistance throughout the range of motion. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. You don't have to have bulging muscles. They are described here. Force is produced with no change in the angle of the joint. for example. Muscle burns through fat faster. you also need to consider adding strength training to your workout. This requires the use of isokinetic machines. Common examples are push-ups. at 180 degrees per second. isotonic. allowing you to lose weight faster. you do want to develop lean muscles that are strong and therefore healthy. There are other resistance-training machines which. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. With strength training. you don't have to be a body builder here. while not precisely controlling the speed of movement. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles.If you need to lose some weight. with less likelihood of being strained or hurt through your daily exercises. movements or even in accidents.Strength Training Along with aerobic training. To achieve a constant speed of movement. you will be able to move flabby muscles and fat into lean muscles. Muscles that are strong are less likely to become injured. They are able to be used easier. But. and the lifting of weights. as when pushing against a wall. Now. sit-ups. too. strength training is a very essential aspect of making sure that happens. Isometric contraction produces contraction but no movement. Strength training is essential because it allows you to improve the way that your body works. .
while in the eccentric phase (elongation) the muscle returns to its normal length. The nature of the eccentric contraction. it adapts by becoming stronger. Exercise a joint and its associated muscles through its complete . The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. or isokinetic contractions. Each type of contraction has advantages and disadvantages. In the concentric phase (shortening) the muscle contracts. As a result. To obtain optimal gains. This is a concentric (positive) contraction. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. When a muscle is overloaded. and each will result in strength gains if done properly. This greater overload.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the biceps are shortening. in return. it is important to know the following strength-training terms: Full range of motion. makes the muscle and connective tissue more susceptible to damage. This is an eccentric (negative) contraction. may produce greater strength gains. To understand the principle of overload. the muscle may be able to handle more of an overload eccentrically. For example. isotonic. on the upward phase of the biceps curl. so there is more muscle soreness following eccentric work.the concentric or "positive" phase and the eccentric or "negative" phase. Actually. Isotonic and isokinetic contractions have two specific phases . however. the overload must be applied thoughout the full range of motion. During the lowering phase of the curl the biceps are lengthening.
One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning. This is crucial to strength development. or isokinetic contractions. isotonic. Set This is a series of repetitions done without rest. one repetition has been completed. When a muscle is overloaded by isometric. it adapts by becoming stronger. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. A 10-RM is the maximum weight one can lift correctly 10 times. Muscle Failure This is the inability of a person to do another correct repetition in a set. . Similarly.
Although the greatest improvements seem to come from resistances of about 6-RM. The weight should be heavy enough so that. specificity. If one cannot do at least three repetitions of an exercise. OVERLOAD The overload principle is the basis for all exercise training programs. For example. the seven principles of exercise must be applied to all muscular endurance and strength training. to achieve enough overload. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. However.Principles of Muscular Training To have a good exercise program. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the resistance is too great and should be reduced. These principles are overload.70 = 140 pounds] to get 70 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. and variety. balance. For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. an effective range is a 3-7 RM. recovery. to develop both muscle endurance and strength. The weight should also not be too heavy. This weight is the 3-7 RM for that exercise. the muscle must be overloaded. regularity. For a muscle to increase in strength. after doing from 8 to 12 repetitions. he momentarily cannot correctly do another repetition. This weight is the 8-12 RM for that exercise. In other words. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the weight selected should be heavier and the RM will also be different. . (For example. multiply 200 pounds by 70 percent [200 X 0. progression.
(Good form is more important than the speed of movement.) .Reducing the rest time between sets. his RM should be determined from an analysis of the critical tasks of his sport.Using any combination of the above. the greater will be the improvement in muscle endurance and the smaller the gains in strength. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. For example. To optimize a athlete's performance. To develop muscular endurance. An overload may be achieved by any of the following methods: . gains in muscular endurance will be greater than when using a 15-RM weight. most athletes will benefit most from a resistance training program with an 8-12 RM. Whichever RM range is selected. it adapts by becoming stronger and/or by improving its endurance. . When a athlete can correctly do the upper limit of repetitions for . when an athlete trains with a 25-RM weight. If the workload is not progressively increased to keep pace with newly won strength.Athletes who are just beginning a resistance-training program should not start with heavy weights. The key to overloading a muscle is to make that muscle exercise harder than it normally does. . . This is his 12+ repetition maximum (12+ RM). However. . there will be no further gains. but the gain in strength will not be as great.Increasing the resistance. the greater the number of repetitions per set. PROGRESSION When an overload is applied to a muscle. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. the athlete must always strive to overload his muscles.Increasing the speed of movement in the concentric phase.Increasing the number of sets.Increasing the number of repetitions per set. With continued training. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.
in a given task. The principle of regularity also applies to the exercises for individual muscle groups. The athlete slowly does work-related movements he wants to improve and. Sporadic exercise may do more harm than good. REGULARITY Exercise must be done regularly to produce a training effect. In this way. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved.the set without reaching muscle failure.12 RM). He continues to work with that weight until he can complete all eight repetitions in each set. For most athletes. if his goal is to do three sets of eight repetitions of an exercise. if his plan is to do 12 repetitions in the bench press. In a multi-set routine. it is usually time to increase the resistance. but when different muscle groups are exercised at each workout. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. If the athlete's performance of a task is not adequate or if he wishes to improve. These groups can be identified by doing a simple assessment. Exercise must be done regularly to produce a training effect. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. For example. the athlete must do resistance movements that are as similar as possible to those of doing the task. He should continue with that weight until he can do 12 repetitions correctly. but three workouts per week are best for optimal gains. A athlete can work out three times a week. he feels the muscles on each side of the joints where motion occurs. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. this upper limit should be 12 repetitions. strength training for the identified muscle(s) will be beneficial. then increases the resistance by no more than 10 percent. RECOVERY . SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. He then should increase the weight by about 5 percent but no more than 10 percent. To improve his muscular endurance and strength. the principle of regularity is violated and gains in strength are minimal. at the same time. he ensures maximum carryover value to his chosen sports.
Wednesday. So for example. Sample workout routines are provided for someone at this level of training. on the intensity of the workout. Consecutive days of hard resistance training for the same muscle group can be detrimental. I recommend that you remain at this level for at least three months. but they should allow at least one days recovery and between workout days. Following this you would have a day off. the legs can be trained with weights on Monday. For example. 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. and it is possible to have more than one day off or to put the rest days in between which ever days suit. This is because when you train the primary muscle groups you also train the secondary ones. the arms. For example. you begin training different sections of your body in each workout. The muscles must be allowed sufficient recovery time to adapt. at this level. when doing bench press. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the recovery time between sets should be 30 to 180 seconds. You can move on to a four day routine. For beginners.There should be at least a 48-hour recovery period between workouts for the same muscle group. the upper back and the thighs. then you simply repeat the sequence once again. in part. the primary muscle groups should always be trained first in the workout. MUSCLE GROUPS There are three main muscle groups. you may train your legs. you're also training secondary muscle groups at the same time. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Recovery is also important within a workout.the neck and the midsection. Normally. . Beyond this basic level of training. you will be training your shoulders and arms to some extent as well as the chest. the legs. so that the same muscle or muscle group is not exercised on consecutive days. There are also secondary muscle groups. and it's okay to work out all three muscle groups in each workout. and Friday and the upper body muscles on Tuesday. and Saturday. Thursday. It's important to note that when training the primary muscle groups. Someone at beginners level should work out all three main muscle groups. The chest. When exercising in this fasion. The recovery time between different exercises and sets depends. Strength training can be done every day only if the exercised muscle groups are rotated.
you can train your upper body. movement. follow an overhead press with a lat pull-down exercise. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. 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. I have seen this happen many many time's. then the smaller muscIes. There's little point in exercising at all if you only intend to do it for three months. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. If you do use too much weight. reduce the risk of injury. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. Sequence the program to exercise the larger muscle groups first. For example. Activating one muscle results in a pulling motion. It is important to do exercises that work all the major muscle groups in both the upper and lower body. for example then the following day. As a result. BALANCE When developing a strength training program. It's always important to judge by the feeling in your muscles and your general energy level. or pushing. as a result. But training at this level is not recommended for basic or intermediate level athletes. do not hesitate to take a rest and spend some time recuperating. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). If curls are done first. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Most muscles are organized into opposing pairs. Split routines can also be used to integrate cardio training with weight training. For this reason. When planning a training session. Personally. This technique helps ensure good strength balance between opposing muscle groups which may. If you go for a run on one day. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. they may not benefit very much from the workout. 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. while activating the opposing muscle results in the opposite.Beyond the four-day routine are five and six day routines. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. For example. Examples of these workouts are given later. The latissimus dorsi muscles will not be overloaded and. in turn. When you are ready for a day off. . followed by the muscles of the upper back and chest.
and altering the volume and intensity are good ways to add variety. or spotter. 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. As long as all muscle groups are exercised at the proper intensity. A poorly designed strength. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. The athlete should never hold his breath. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . namely. when in the field). abdominal.training program can be very boring. for variety or due to necessity (for example. he can do squats with a barbell instead of leg presses on a weight machine. Breathing should be constant during exercise. as this can cause dizziness and even loss of consciousness. low back. both should know how to use the equipment and the proper spotting technique for each exercise. improvement will occur. and they may also produce better results. exercise selection. he can switch to partner-resisted exercises or another form of resistance training. safety. Lifting too much weight forces a compromise in form and may lead to injury. Each athlete must understand how to do each lift correctly before he starts his strength training program. changing the exercises. and phases of conditioning. who can observe his performance as he exercises. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. A natural tendency in strength training is to see how much weight one can lift. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and neck. Also. The athlete should periodically substitute different exercises for a given muscle group(s). For example. To ensure safety and the best results. The weight lifter should always do weight training with a partner.then the arms. There are also other factors to consider. As a general rule. However. Correct breathing is another safety factor in strength training. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Using different equipment.
however. only works the arm flexor muscles. low back. Power lifting is probably safer than an Olympic lifting. but are good for developing strength. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. and not for . The exercise should provide movement at more than one joint. They should include those for the muscles of the leg. shoulders. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The concentration curl. This is because the exercises have been selected purely for for their strength properties. Usually eight wellchosen exercises will serve as a good starting point.the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. increasing strength is only secondary to someone that is serious about body building. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. These exercises will be detailed in a following section. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. most of the exercises in the program should be "multi-joint" exercises. On the other hand. only involves the elbow joint. and so forth. an exercise like concentration curls for the biceps muscles of the upper arm. and inhale during the negative (eccentric) phase as the weight returns toward the floor. EXERCISE SELECTION When beginning a resistance-training program. especially beginners. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. For example. This will help him train a greater number of muscles in a given time. For example. Also. although an effective exercise. For most people.
conditioning. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. . This is very important. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. During the second week. and with higher repetitions usually between 12 and 20 reps. joints. Circuit training is done with lighter weights. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Also less rest is taken between sets during the workout. if he can do more than 12. Power lifting exercises will also be explained in detail in their own section. Several different circuit training routines will be given in this book. H. A training is one particular form of circuit training. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. because the beginner must concentrate at first on learning the proper form for each exercise. During this phase. If he can do only seven repetitions of an exercise.any traditional reason. the weight should be increased. By the end of the second week (4 to 6 workouts). he should increase the weight until he can again do only 8 to 12 repetitions. P. When he can do more than 12 repetitions of any exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the weight must be reduced. and ligaments. and maintenance. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance.
set of that exercise is done in an equal or lesser time period. .This usually involves an increase in weight of about five percent. The use of timed sets. More frequent training. and so on. The exercise period. The emphasis in this phase is no longer on progression but on retention. the maintenance phase is used to maintain that level. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. This process continues indefinitely. one can maintain them by training the major muscle groups properly one or two times a week. Maintenance Phase Once the athlete reaches a high level of fitness. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. If he stops making progress with one set of 8 to 12 repetitions per exercise. a second. unlike exercises performed in cadence or for a specific number of repetitions. recovery period. It does not hold back the more capable performer by restricting the number of repetitions he may do. As long as he continues to progress and get stronger. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. is required to reach and maintain peak fitness levels. The maintenance phase should be continued throughout his career and. 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. throughout his life. third. Although training three times a week for muscle endurance and strength gives the best results. After an appropriate period of rest. Instead. As with aerobic 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. ideally. he does not need to do more than one set per exercise. Three sets per exercise is the maximum most athletes will ever need to do. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. As time goes on and he progresses. however.
This is done by lengthening the time period of any or all timed sets. Below. a training regimen which exercises all be developed and followed. For this reason. here is a very time-efficient way of conducting push-up/sit-up improvement. as a general rule. abdominal twists. or give priority to. When . To add variety and increase the overall effectiveness of the activity. close-hand. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. when a athlete performs a workout geared to develop muscle endurance and strength. Then. or by any combination of these.Timed sets can be applied to improving athlete's sit-up and push-up performance. do timed sets to improve push-up and sit-up performance. Following this sequence ensures that all major muscles are worked. it reduces the amount of time and work that must be devoted to push-ups and sit-ups.5 minutes. several of these will be given. by decreasing any rest period between timed sets. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. First. by increasing the number of timed sets performed. Thus. and vice versa. In this way. At the same time. As the athletes' levels of fitness improve. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. wide-hand. the best procedure to follow when doing a resistance exercise is as follows. This having been said. different types of push-ups (regular. and so forth) can be done. feet-elevated. 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. This is because the muscles worked by those two exercises will already be pre-exhausted. those muscle groups worked by the sit-up or pushup event. a muscle endurance or strength training workout should not be designed to work exclusively. and so forth) and sit-ups (regular. To meet this goal. 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. perform a workout to strengthen all of the body's major muscles. abdominal curls. Thus. the difficulty of the activity can be increased. and to be assured that all emergencies can be met. This ensures continued gains and minimizes boredom. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied.
This program also includes exercises to strengthen the neck muscles. However. To ensure a good. because of the nature of the situp. If this happens. balanced workout. he should immediately drop to his knees and continue doing modified push-ups on his knees. and make adjustments accordingly. The exercises should be done in the order presented. athletes can before doing the other. for the beginner. In the same way. where they are located. With this approach. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. rest intervals must be placed between timed sets. pay attention to how the athletes are responding. an athlete may reach temporary muscle failure at any time before the set is over. Major Muscle Groups In designing a workout it is important to know the major muscle groups. The beginning weight-training program will work most of the important. major muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. For example. When using timed sets for push-up and sit-up improvement. and their primary action. It is a good program for beginners and for those whose time is limited. this program may overwork some muscle groups.performing this type of workout. Finally. For example. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. athletes must set goals for themselves. graphic 3-6@@@@@@ . During a timed set of push-ups. It has some duplication with respect to the lat pulldown. Thus. as in any endeavor. for the more advanced lifter.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. and biceps curl. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. several timed sets of push-ups can be done followed by several sets of situps. or vice versa. This applies when doing each timed set.
or with the correct equipment training alone is OK too. and inhale during the eccentric (negative) phase. Always breathe when lifting. You'll enjoy it and you'll see improvement in the tone of your body quickly. you'll want to increase this number over time to at least 30 minutes per day three times per week. Exercise the large muscle groups first. and more effectively. With strength training. This can cause serious injury. 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. then the smaller ones. Always use strict form. lurch. you should add in ten minutes per day three times per week at least. . Again. This helps to increase motivation. • Work with a low amount of weight first. Accelerate the weight through the concentric phase of contraction. • Consider working with a physical trainer. and return the weight to the starting position in a controlled manner during the eccentric phase. 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.Here are some tips for exercising through strength training. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This small investment of time and money will allow you to improve your overall muscle mass faster. and end the concentric phase in a fully contracted position. Begin from a fully extended. and safety. lunge. Perform all exercises through their full range of motion. Do not twist. Otherwise you can have a training partner to help with spotting. Exhale during the concentric (positive] phase of contraction. or arch the body. • Change up the exercises that you do so that the process is easy and fun. relaxed position (prestretched). the intensity of the workout.
to progressively overload his muscles. However. For example. to let the body recover and help prevent over training and injury. All that is required is for the athlete. . there are limits to the type of training that can be done. pushups. cool down. and single-leg squats are examples of exercises which use a person's body weight. Never increase the resistance used by more than 10 percent at a time. Whether the training uses expensive machines. Progress slowly. but not more than 96 hours. not just specific areas. follow triceps extensions with biceps curls. Sandbag exercises are very effective in strength-training circuits. Ensure that every training program is balanced. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. athletes should warm up. Exercise Programs When developing strength programs for people. situps. Although many towns have excellent strength-training facilities. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training.Allow at least 48 hours of recovery between workouts. Sandbags may seem unusual but have some advantages. safety is a critical factor. and follow the principles of exercise previously outlined. The availability of facilities may vary. the result is largely the same. Train the whole body. dips. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. it is unreasonable to expect that all folks can use them on a regular basis. As with all training. sandbags. They can improve an untrained athlete's level of strength. the development of strength does not require expensive equipment. Concentrating on weak areas is all right. The weight of the bags can be varied depending on the amount of fill. but the rest of the body must also be trained. or partners. Alternate pulling and pushing exercises. Pull-ups. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. three times a week.
More than one exercise per muscle group may be used. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the more effective they should become in providing the proper resistance for each exercise. Following are descriptions and illustrations of several PREs. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. It uses the force of gravity to oppose the force generated by muscles through contraction. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. and foods are consumed with the intention to build the body's metabolism and increase mass. the second half of each repetition as the exerciser returns to the starting position). weight training. the negative part of each exercise should take at least as long to complete as the positive part. This section will focus on weight training for body builders. As a general rule. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Workouts are designed to focus on certain muscle categories. Weight training develops both strength as well as the size of skeletal muscles. 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. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Weight training uses a variety of specialized equipment designed to target specific muscle .PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. The speed of movement for PREs should always be slowand controlled. It is achieved through muscle conditioning. They must communicate with each other to ensure that neither too much nor too little resistance is applied. and rest. The longer the partners work together. increased caloric intake. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.
If you want to undertake it yourself. pulleys. endurance. dumbbells. exercise types. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. we'll define some common exercises for clarification. 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. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. sets. you should not just "jump right in". Equipment used in weight training include barbells. size. The basic principles of weight training are pretty much the same as those of strength training. the overall tone of that muscle will grow over time. If you are a beginner at weight training. These trainers can suggest specific workouts for you to begin with. Personally I have never used a personal trainer or even a training partner. The specific combination of reps. and weight moved to cause desired increases in strength. Different weights will give different types of resistance. EXERCISES . Building up slowly allows muscles to develop appropriate strengths relative to each other. exercises. they are both similar to each other. sets. and weight depends upon the desires of the body builder. tempo. I find I can concentrate better working out by myself.groups and movements. you risk muscle injury which could hinder your progress. First. or shape. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Some people refer to weight training as strength training. 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. It involves a manipulation of the numbers of reps. Strength training focuses on increasing muscular strength and size. Some of your muscles might be naturally stronger than others. If you don't use good form in weight training. Another form of weight training is resistance training. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Most gyms offer the services of a personal trainer that comes with the membership fee. Weight training is one type of strength training using weights as the primary force to build muscle mass. While they are not exactly the same.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
Press bar overhead to arm's length. This can also be done with straight bar. 2 dumbbells. let's look at a couple of sample workouts. If you are going to join a gym. front barbell raise. Now that you know what exercises to do. Keep your upper arms close to your head. Return to the starting position.Hold a barbell with hands a little closer together than shoulder width. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. . they will have many specialty machines that will work specific parts of your body. Lie on an incline bench and position your head at the top. Employees at the gym can help you with proper use of the machines. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press the bar to arm's length over your head. seated or standing or with 2 dumbbells and your palms facing in. The exercises listed above can be done either in a gym or in your home. front dumbell raise Standing Military Press For this exercise. dumbell press. side dumbell raise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. you will use a barbell. military raise. Lock your legs and hips and keep your elbows in slightly under the bar. This exercise can also be performed with dumbbells or seated on a weight bench. shoulders military press.
keeping it close to your body. Pull the bar straight up towards your chin. . Let the bar hang straight down in front of you. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. depending on what you want to work most.
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.Stand with a dumbbell in each hand. . Then slowly lower them back down to your side again. With a smooth. Make sure you are lifting the dumbbells up rather than swinging them up. controlled motion. palms facing backward. so that both arms are in motion at the same time. but not quite locked. Don't lean forward while doing this either or you risk injury to your back. lower the weight while simultaneously lifting the weight in your right hand. Your feet should be about shoulder width apart. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Hold a dumbbell in each hand with your palms turned toward your body. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Reach down and pick up a dumbbell with your right hand. Raise your shoulders up as far as you can go then slowly return to the starting position. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Switch arms after one set. look straight ahead instead of at the floor so you can keep your back straight. Before starting. .back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Your left arm should be locked at the elbow so it will support the weight of your upper body. Concentrate on pulling your elbow back as far as it can go. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. 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. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your back should be flat and almost parallel with the floor.
Keep your head up and your back completely straight. Keep your back as straight as possible and your chin up. Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Standing Calf Raises This can be done with a specific machine found in a gym. This can also be done holding a barbell. press the weight up back to the starting position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Stiff Leg Barbell Place a barbell on your shoulders. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. until your upper body is parallel to the floor. 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 also use a wider stance to work the inner quads even more. not your neck. You can put your heels on a 1 inch block to further work the quads. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Bend at your waist with your legs locked. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. This can also be done with your knees slightly bent. Firmly grip the bar with your hands almost twice your shoulder width apart. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Return slowly to the upper position. . or adapted for use without the machine.
Mid Section . Stand up straight. Slowly bend your knees. Lunges Place a barbell on your upper back. Place a barbell behind your head at the base of your neck. Return to the starting position. Lift your chest up and look straight ahead. 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. the more difficult the exercise. Keeping your front foot flat on the floor. Now. Keep your opposite foot flat on the floor and point your toes forward. Keep your head and neck in line with your torso so that you are looking forward.the higher the box. At this point. or alternate legs for each rep. then slowly straighten your legs and raise your body back up to a standing position. your hips should be sitting back. and straightening your leg. and lean forward slightly at the waist. If you have difficulty lowering yourself down this far. Reach one foot back and place your toe on the box. sit your hips back (like you are going to sit in a chair). Your shoulders should be directly over your front foot. Pause briefly in this position. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Your foot should be far enough in front of you so that when you bend your right knee. your knee should be directly over your toe.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your thigh and lower leg form a right angle. then switch legs and repeat. bend your knee (of your front leg). lower yourself until the knee of your front leg is bent 90 degrees. raise yourself by pushing your hips slightly forward and up toward the ceiling. Grasp the barbell with both hands with a wider than shoulder width grip. and your chest should be directly over the middle of your thigh. Complete a full set. Keep your back tight and your chest out throughout the entire exercise. leading with your head and chest. Position your right leg forward in a long stride. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your shoulders should be directly over front foot. At this point. lowering your hips so your rear knee just clears the floor.
Crunches Lie flat on your back with your feet flat on the ground. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor. Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in. Focus on slow. or resting on a bench with your knees bent at a 90 degree angle.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . If you are resting your feet on a bench. Continue to push down as hard as you can with your lower back. place them three to four inches apart and point your toes inward so they touch.
If the word "damage" makes you flinch. begin with two sets of 10-12 reps each. You can progressively increase the amount of weight you lift as you get stronger. it's important to start out slow and not push yourself beyond your limits. but your mind will get prepared as well. This can also be simple stretching exercises and deep breathing.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. you need to start out with some warm up exercises. on the other hand. you learn to push your muscles harder and inflict more damage that takes longer to recover from. you can work out more frequently than more advanced body builders. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. . repeated over and over on a weekly basis. The reason is simple: as you get more experienced. As a beginner. Beginners. A warm-up session prior to working out can not only help get your body ready for exercise. two-steps-forward. Day 1 . get sore but bounce back quicker since the muscular damage isn't as severe. 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. It's a good thing for a bodybuilder to incur limited muscle damage. 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. This can be simple stretching as you get your body ready to work. This plan is just a suggestion.Upper Body For the following exercises. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can adapt it as needed to suit your workout goals. You should also have an appropriate cool down period after you are done working out. Again. With any workout.
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 .12 reps each • Chin ups (get assistance if necessary) . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 .Rest Day 4 .• 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.
consider starting out with a two or three day plan.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. .Back.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each. Here is a sample three day workout. Chest. Keep in mind that you won't get results as quickly with a fewer day workout.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Day 1 . but if you need to start out slowly. it can still be effective. • 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 .
• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. Triceps. but you can choose whatever foods you want to get what you need.Biceps. This is to make sure that you have enough energy to make it through your entire workout. 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. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each. there is increased blood flow to the muscles. Many people opt for a protein shake and a bowl of rice. . By doing this. During training. you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently. When you consume protein and carbohydrates prior to a workout.
If you find that it's just a bit too easy. strength. Usually that's around a minute or two. Circuit training is a term associated with specific training routines. and speed. These include cardio endurance. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. flexibility. Circuits can promote fitness in a broad range of physical and motor fitness areas.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Be sure and rest between sets to allow your body to adjust and recover. It's also a good idea to do your first set with very little weight. muscular endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Remember. and flexibility. you want to build your body. Circuits can also be designed to concentrate on sports skills. On the second set. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. be sure to take note of how long it took you to get to that point. try more weight. athletes' . Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. This is to get the blood flowing through the muscles. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. This could be a little time on a treadmill or walking. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. endurance. 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. add a little weight and do the exercise again. not lift weights. coordination. The goal is to add weight until it's difficult to complete 8-12 reps.
athletes work at their own pace. . number of athletes. but increase the number of repetitions. Aside from this. number of stations. number of stations. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . These include the time. circuits can be organized to exercise all the fitness components in a short period of time. number of time. and any number of athletes can exercise for various lengths of time. Fixed Circuit In a fixed circuit. These are discussed below. In addition. there is no set time for staying at each station. . .Increase the number of times athletes go through the circuit.Keep the time for completion the same. The time is monitored with a stopwatch. the quality and number of the repetitions done should be monitored. and sequence of stations. Free Circuit In a free circuit. At the same time. Almost any area can be used. Each has distinct advantages. it can provide both fun and a challenge to any athletes' physical and mental abilities. doing a fixed number of repetitions at each station. and no signal is given to move from one station to the next. and athletes rotate through the stations on command.Increase the time per station along with the number of repetitions. the free circuit requires little supervision. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of times the circuit is completed. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.common tasks. a specific length of time is set for each station. or any combination of these. Progress is measured by the time needed to complete a circuit.
Time One of the first things to consider is how long it should take to complete the circuit. Further. the time at each station should always be the same to avoid confusion and help maintain control. When a fixed circuit is run. After the warm-up. It is vital in a free circuit that no athlete stand around waiting for equipment. exercising for 30 seconds at each station. in this instance a rope jumping station must have at least four jump ropes. The whole workout takes less than 45 minutes including warm-up and cool-down. developing lower-body strength) needs as few as six to eight stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. exercise periods may be increased to 30 seconds or longer for all three rotations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. athletes may have to repeat the same circuit several times. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. slowdowns. circuits to develop both strength and cr fitness may have as many as 20 stations. respectively. The exercise time at each station may be reduced to 20 seconds the second and third time through. Having enough equipment reduces bottlenecks. and taking 15 seconds to move between stations. For example. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Number of athletes If there are 10 stations and 40 athletes to be trained. a circuit may have ten stations. Another option is to have four rotations of the circuit. Each station must then be equipped to handle four athletes. A circuit geared for a limited objective (for example. Number of Times a Circuit is Completed To achieve the desired training effect. For example. Difficult exercises can be alternated with less difficult ones. the athletesm should be divided into 10 groups of four each. athletes may run through the circuit three times. and poor results. Consider also the time it takes to move from one station to the next. As athletes become better conditioned. On the other hand. .
For example. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. the same muscle group should not be exercised at consecutive stations. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. On the other hand. grass drills. exercisers may follow . He can choose from the exercises. and guerrilla drills described in this section. For example. The six steps below cover the most important pects of circuit development. Imagination and fun are important elements in developing circuits that hold the interest of athletes. increasing muscular strength may be the primary objective. he should not limit the circuit to only these activities. conditioning drills. while muscular endurance work may be secondary. After deciding how many stations to include. in a circuit for strength training. For example. but it may have as many as 20. the designer must decide how to arrange them. However. 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. in a strength training circuit. calisthenics. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.
athletes can alternate hard exercises with easier ones. the number of stations. he may do this in several ways. Select the Training Sites Circuits may be conducted outdoors or indoors. The necessary equipment is placed at each station. If the designer wants to include running or jogging a certain distance between stations. and all other useful information. In some cases. The choice of exercises depends on the objectives of the circuit. However. In the gymnasium. The choice of exercises for circuit training depends on the objectives of the circuit. Outdoors. #########show exercises . By not exercising the same muscle group twice in a row. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. Another approach might be to alternate between upper and lower body exercises. 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. they may run laps or run between spread-out stations if space is available. each muscle has a chance to recover before it is used in another exercise. The sketch should include the activity and length of time at each station. spreading the stations too far apart may cause problems with control and supervision. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. athletes may run five laps or for 20 to 40 seconds between stations. If some exercises are harder than others.
parallel bar dip. may find certain exercises less safe than others. athletes with low fitness levels. Exercises such as the push-up. lunger. Calisthenics can be used to exercise most of the major muscle groups of the body. shouId not do the advanced exercises highly fit athletes can do. and strength. SAFETY FACTORS While injury is always possible in any vigorous physical activity. Use good judgment before performing these exercises. and chin-up/pull-up. for the average athlete who is of sound body. because of predisposing conditions or injuries. With a slow cadence. sit-up. some people.Calisthenics Calisthenics can be used to help develop coordination. squat bender. use 50 counts per minute unless otherwise directed. Poorly-coordinated athletes. and strength. and side-straddle hop can best be used in the warm-up and cooldown periods. few calisthenic exercises are really unsafe or dangerous. These calisthenics are noted. such as trainees. cardio and muscular endurance. some of the calisthenics listed below may be done in cadence. flutter kicks are an excellent way to condition the hip flexor muscles. When doing exercises at a moderate cadence. Finally. For example. Few exercises are inherently unsafe. for the average athlete. without support. the possibility of straining the lower back increases. Nonetheless. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. flexibility. use 80 counts per minute. . flexibility. Cardio Vascular and muscular encurance. with the lower back properly supported. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. will derive the greatest benefit from many of these exercises. However. They can help develop coordination. following the directions written below will produce satisfactory results with a minimum risk of injury. knee bender. Although calisthenics have some value when included in a cardio circuit or when exercising to music. on the other hand. calisthenics such as the bend and reach. however. On the other hand. However. a conditioned athlete may use multiple sets of flutter' kicks with good results. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Also. and directions are provided below with respect to the actions and cadence.
the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. These exercises are beneficial when the athlete is fit and he does them in a regular. wheelbarrow. a certain level of muscular strength is needed to do them safely. athletes can benefit from doing partner. athletes can do running at THR with some light calisthenics and stretching. they should work them at a reduced intensity to minimize stress and permit recovery. Programs that try to do too much too soon invite problems. The best technique is to train alternate muscle groups and/or fitness components on different days. athletes should progressively train to build up to these exercises. For example. and crab-walk exercises. slow stretching exercises. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. If this type of action is performed. progressive manner. Therefore. horizontal ladder. and follows the seven principles of exercise while. Such a program has variety. However. The day after a "hard" training day. ballistic (that is. Some athletes complain of shoulder problems resulting from rope climbing. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. not conditioning drills done to cadence. if athletes are working the same muscle groups and/or fitness components.The key to doing calisthenic exercises safely is to use common sense. To ensure balance and regularity in the program. develops all the fitness components.resisted exercises followed by a slow run. at the same time. This is especially true if someone has had a previous injury to the back. it minimizes injuries caused by overuse.Friday (M-W-F) training objective is cardio vascular fitness. if the Monday-Wednesday. The following are key points for ensuring safety during stretching and calisthenic exercises: . Also. Using such exercises for unconditioned athletes increases the risk of injury and accident. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury.
. You can even start doing these things at home. head out for a walk with your spouse for a few minutes. take them with you. use only slow. . CALISTHENIC EXERCISES The following are some common calisthenic exercises. too.A combination of spinal rotation and bending should generally be avoided. which will make the process easier and even more enjoyable. During your favorite show. Use static (slow and sustained) stretching for warming up. use a stationary bike. • If you can't leave the television. This means feeding it the right regimen of movements. 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. controlled movements with little or no extra weight.. if done.Stretch slowly and without pain and unnatural stress to a joint. However. cooling down. ballistic (bouncy or jerky) stretching movements. • Do it with a pattern. This is a great way to get in some quality time away from the television. To make it even better. You get the exercise you need without missing your television program and time will fly by.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. . Your Overall Body Fitness Plan To improve the physical fitness of your body. ride the bike. Start by working in exercise through aerobics and strength training into your day. If you can't leave the kids. you need to give it the physical movement that it needs. Visit your local recreational center or community center.
Good flexibility can help an athlete accomplish such physical tasks as lifting. Developing and maintaining it are important parts of a fitness program. When you begin to add these into your day. Flexibility is a component of physical fitness. comparing one person's flexibility with another's should not be done. Stretching should not be painful. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. 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. These areas are commonly susceptible to injury due. . disease-free joints. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. tests can be used to assess flexibility in the hamstring and low-back areas. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. and physical work with greater efficiency and less risk of injury.• Do sports and other physical activities that you enjoy. However. A simple toe-touch test can be used. running. martial arts. For many it's a great stress relief and it can be a lot of fun. Make it your goal to actually put together a workout that you enjoy. you will come to enjoy exercising. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Swimming. Your overall body fitness means exercise and movement. you'll probably find every excuse not to do them. No one test can measure total-body flexibility. to loss of flexibility. climbing. It will make all of the difference in how effective it is for you. Because people differ somewhat anatomically. It involves the ability to move a part of the body through the full range of motion allowed by normal. but it should cause some discomfort because the muscles are being stretched beyond their normal length. in part. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. loading. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Yet. People with poor flexibility who try to stretch as far as others may injure themselves.
Without it. Every muscle is subject to the myotatic reflex.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). When a muscle lengthens beyond a certain point. This lets the lengthened muscles adjust to the stretch without causing injury. passive. by limiting range of motion and preventing the body from hurting itself. It is a safe and effective method for improving flexibility. This lengthens the muscles without causing a reflex contraction in the stretched muscles. proprioceptive neuromuscular facilitation (PNF). it is a signal that he is stretching a muscle or tendon too much and may be causing damage. the myotatic reflex causes it to tighten and attempt to shorten. but no pain. You may weaken the muscle. If you overstretch you can injure the muscle and end up decreasing your flexibility. our muscles would be allowed to overextend and tear. When pain results from stretching. stretching must be slow and deliberate. for best results. The reflex opposes changes in muscle length. To counter the reflex. Stretching Techniques Using good stretching techniques can improve flexibility. These are described here and shown later in this section. and it prevents strains and tears. . STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Static stretching should not be painful. requiring a long slow recovery process. Set your stretching goals over a period of weeks or months. This is the tension you feel during stretching exercises. it can be an obstacle to athletic development. Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. and ballistic. He should hold each stretch for ten seconds or longer. The athlete assumes each stretching position slowly until he feels tension or tightness. not days. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. The longer a stretch is held. the easier it is for the muscle to adapt to that length. The athlete should feel slight discomfort. especially during a sudden or extreme change.
This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. pole. Gently stretch to a point of tension and hold. such as a towel. to help him stretch. including one increasing your flexibility. or rubber tubing. This produces a safe stretch through a range of motion he could not achieve without help. 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. Bouncing causes the muscles to tighten and increases the risk of injury. • Complete a large muscle warm-up such as brisk walking. Safety Guidelines Stretching is only beneficial if done properly. it often forces a muscle to stretch too far and may result in an injury. Other key points include: • Consult your doctor before starting any exercise program. for five to ten minutes before stretching to warm up the body. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Individuals and units should not use ballistic stretching. • Don't bounce or jerk when you stretch.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. BALLISTIC STRETCHING Ballistic. and as part of a warm up for any athletic activity. . • Devote several minutes to stretching three to five days a week. or dynamic. jumping jacks etc. and with proper form to avoid injury. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Stretch gradually. bike riding. Although this method may improve flexibility. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion.
A mild sensation of pulling should be felt in the target area. Frequency: Do flexibility exercises daily. If you do. Type: Use static stretches. Be patient. then stretch further and hold that new position for 20-30 seconds. allow some time to see results. it took years to get tight. This causes a gradual increase in the heart rate. start slow & don't over do it. stop immediately and consult your health care provider. Do them during the cooldown to help maintain flexibility. breathe normally and deeply with a feeling of relaxing the body. blood pressure. . • If you're a beginner. The following FITT factors apply when developing a flexibility program. • Hold the furthest point of any stretch for a few seconds. FITT Factors You should include stretching exercises in all of your workouts. Remember.Slow joggin-in-place or walking for one to two minutes. • Don't overstretch. assumed slowly and gradually. Athletes should do these for five to seven minutes before vigorous exercise . A recommended sequence of warmup activities follows. not pain. as well as passive stretching and/or PNF stretching. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • You should never feel pain in your joints during stretching exercises. • Hold each stretch with a feeling of lengthening the targeted muscles. and increases the temperature of the active muscles. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Stop if you feel any pain. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury.• Don't hold your breath. circulation. .
THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. thus helping reduce the risk of injury. It also increases the joint's range of motion and positively affects the speed of muscular contraction. This helps prepare the neuromuscular pathways. .Slow. For example. as described in another section. . . . Hold each stretch position for 10 to 15 seconds. lift a lighter weight to warm-up before lifting a heavier one.Slowly mimic the activities to be performed. The warm-up increases the flow of blood to the muscles and tendons. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. Work each major joint for 5 to 10 seconds. to increase the intensity level before the activity or conditioning period.. for example. as this can be very dangerous. knee/ankle rotations) to gradually increase the joint's range of motion.Do not stop suddenly after vigorous exercise. Stopping exercise suddenly can cause blood to pool in the muscles. one should walk for one to two minutes. The following information explains the importance of cooling down and how to do it correctly. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.Calisthenic exerciese. . arm circles.Slow joint rotation exercises (for example. and stretching exercises should be a major part of both. thereby reducing blood flow to the heart and brain. static stretching of the muscles to be used during the upcoming activity. and do not bounce or bob. After running. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.
Stretching is one form of exercise that takes very little time relative to the benefits gained. This may provide better movement and less friction in the joint. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Be careful not to overstretch. You may also work on it at home. However. The muscles are warm from activity and can possibly be overstretched to the point of injury.. Such programs include sensible diet and exercise regimens. this method is very time-consuming and expensive and usually done only at hospitals and universities. if possible. There are also height to weight and circumference ratio's but these are the least accurate. ligments. Use partner-assisted or PNF techniques. . Rotation Exercises Rotation exercises are used to gently stretch the tendons.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. 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. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Athletes who are overweight should follow a fat loss program. .Hold stretches 30 seconds or more during the cool-down to improve flexiblity. The following exercises should be performed slowly.
limiting or boring. We aren't talking about a diet that you will go on to lose weight and then come off of later. . Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. and height. Poor choices like a lunch of soda. However. we aren't talking about a diet to lose weight. not a temporary thing but a permanent thing. dieting is something that is simple to do healthily even if you can't live without certain foods. it's time to starting making some changes to your lifestyle. This exercise program meets the requirement to be physically active everyday. here. full of taste and adventure. Don't think about a diet that's taxing. People always want to know if a particular food is good or bad for them. You can do it even when you are in too much of a rush and don't have time. No single food choice is necessarily a bad choice.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Losing one to two pounds a week is a realistic goal. Although that sounds even worse. you can do it with lots of favors that you AND your children will enjoy. But. And. Think of your diet as being free. gender. you may not necessary be over fat. What you need to accomplish through a diet is to train your body to eat healthily. If you exceed the weight listed for your height. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You Are What You Eat. Take a look at the weight allowed for your height as shown in Table 1. too. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. with all of the comfort that you want and need. Too many bad choices over time can accumulate into a poor diet. Yet. troublesome. chips. open. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. If you don't fall into the well-muscled category. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. You need a diet that is actually a way of eating. which is best accomplished by a combination of eating less and exercising more. only a small percentage of their total body mass may be fat.
whole grains give you so much more health. If you don't give it quality food. . If you consume the wrong foods all of the time. 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. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Your blood pressure rises. They don't cause you to gain weight like others. Unlike "white" foods. They provide antioxidants to a high level that helps to heal your body. improve your physical fitness from the inside to the out. it won't perform the right way.What's Healthy? The foods that you need play a significant role on your health. 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. fats. and sugars that can cause you health issues. healthy food is just as important. the food that you consume is the fuel that your machine needs. • Without nutrition. But. your body can become ill faster and with greater intensity. • Whole grains are also an important product of a healthy diet. your heart rate increases to unhealthy levels. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. 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. • You are more prone to limitations physically as well as mentally. In our machine look at the way that food works. your body will not be able to perform as well as if you gave it the highest quality foods. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. In the way of your body. and they are very low in calories meaning you can eat more. • Your body does not heal as quickly from injury. • Fruits are sweet so they can solve the sweet tooth.
Spend one or two days recording the foods that you eat in an average day on a piece of paper. take note of how a normal day or week goes for you. Those that do not get enough fluids end up having a body that retains water rather than having less. If you are dieting and need to lose weight. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. You need protein but you shouldn't want to get it from fatty meats. If you don't do anything else. Where Are You Now? When it comes to improving your diet fitness. too. you're eating less and that you aren't getting as many calories from other liquids. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The body goes into dehydration mode. What do you eat for breakfast. you need to take into consideration the location that you are right now. Your doctor may have additional or different recommendations for your health. All foods and drinks should be noted! .• Water intake is also important. causing you to keep in all that you can. • Meats are important parts of the diet. you need to reduce this amount to at 1500 to 1600 calories per day. The good news is that you don't often need a lot of work to make them happen. 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. 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. Dieting To Lose Weight Finally. He or she may recommend a diet that is different for your specific health issues. 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. The average person should consume about 1800 to 2000 calories per day. improving these five areas is all you need to do. 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. Consuming enough water means that you'll system is hydrated. too. if you need to lose weight. In addition.
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. they aren't all bad! First. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. are you connected with that big slice of apple pie because it was your favorite growing up. Being honest with yourself is important. there are several key things for you to address. determine if there is a better way for you to get the foods that you like. Figure out how many calories you are consuming in an average day. Next. you may have an emotional attachment to the foods.2. find out why it is that you can't give them up. that's a different story. though. If you love your mashed potatoes loaded with gravy. you need to address this emotional problem. sugars and calories in general. you can find ways to get much of the same taste without a lot of the calories. For example. Don't worry. sour cream and butter just because you love the taste. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 3. Look at your list of foods and see how many of them are high in transaturated fats. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. For most people this is as simple as tracking what they eat over the period of a few days to a week. For example. 4. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. anxious. 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. How often did you eat without actually being hungry but being instead bored. If you need apple pie to feel safe. If you just love the taste.
high cholesterol foods that you currently are eating. One limit to this is when the food itself is detrimental to your health condition. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. and therefore you can improve your health overall. That's exactly what you need to strive for here. There are certain times in life that foods become prime suspects to leading to health risks. 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. Indeed you may want that slice of apple pie. 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. instead of eating it every few days make it the reward that you get for a week of good eating. We've already talked about what foods you need to eat for a healthy diet. The awful. here is comes. use it in a different way. How Can You Improve? Okay. your diet fitness can threaten your life through disease and even early death. 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. remember moderation is the key factor in real diet fitness health. if you give it a try you may find that you like these foods better than you do the high fat. Here are several key areas to make changes and exactly how you should make them. But. For example. Yet.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. This section of our book is long for a reason. now you need to consider how you will make changes that you can actually live with. limiting diet that's going to make your taste buds go permanently bland is up next. . 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. Food isn't worth the risk of your life. Don't fret about the foods you love. If you don't know you should talk to your doctor about this. If you can not commit to making changes here. If you are a diabetic. You should know what types of foods you can not eat.
you are in a hurry and who has time to chop up vegetables? Well. eat lean cuts of meat. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. the more antioxidants are in it. Or take a supplement of fish oil. And. Garlic is a great antioxidant for your heart too. replacing the vegetable oil in your diet with olive oil. there are various foods that can help you to improve your hearts health. 2. In addition. They can help to unclog your heart's arteries from cholesterol. Reducing the amount of sodium that you take in is also a key factor in improving health. they help to remove toxins from your body which means a reduction in risks of cancer. Yes. They can help to repair damage to cells throughout your body and thereby make you look and feel younger.Heart Health Improving your heart's health is essential. . Consume more fish. richer and brighter the color is. try other flavor additions to your dishes. For example. For this. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Antioxidants can help to transform your health. A good way to know if they are in the foods that you are eating is to look at the color of the food. there are reasons why an investment in a bit more time here can literally save your life. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. You should try to consume at least 2 to 3 servings of fish per week. in moderation can improve your health. 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. 1. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. The darker. Instead of using a lot of salt.
Reduce portion sizes. 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. Add one new recipe to your diet each week. Reduce the amount of fat. Look at labels. 4. butter or creams. No boxed dinners. Eat more fruits and vegetables. Eat more fish. chicken and pork over beef. is to visit your grocery store and walk around the outside aisles only as much as possible. and sugars in the foods that you eat. cholesterol. no frozen entrees. Remove soda from your diet. No food in one sitting should be a larger quantity than the size of your palm. . Meats. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. The trick you should follow. It adds weight to your body and it causes all types of health risks later in life. then. or products that are placed in foods to keep them fresh and looking good. 2.Many foods that are pre-made contain high amounts of preservatives. meats that are high in saturated fat are clogging your heart. Don't reach for beef. The produce section is your friend filled with riches. To help you to not feel hungry. Visit the website of the American Heart Association to get heart healthy recipes. eggs and other fresh products usually line the walls of the building. 5. but replace at least part of it with ground turkey or pork. One good switch is with ground meats. Learn to read labels so that they tell you what's in the foods you eat. 6. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Replace white bread with whole grain bread. Replace white rice and pasta with whole grain. Start looking for leaner cuts of meat. Some of these preservatives can clog up your heart. This single movement alone will improve your health considerably. unhealthy foods with foods that are better for you. Look at your grains. You won't notice the taste difference. salts. Remember. Try to look for ways to improve your current recipes through replacing butters. can lead to increased health risks for cancer and they put the pounds on. 3. Avoid the aisles and you'll improve your health overall. milks. we'll make it simpler for you. eat a bit slower.
Glucose can be made from protein. To have enough energy to perform your workout. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. but that requires the breakdown of body protein from muscle. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. When your muscles are filled with glycogen. . convenience or habit.If you need to lose weight. while making changes at first is a challenge. Glucose also provides energy for your brain and making blood in your body. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. they both look and feel full. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. the foods you eat can make a huge difference in the effectiveness of your program. Food is a requirement to living and a healthy diet is an essential part of living a long life. Food supplies us with calories. If you're not eating enough carbohydrates. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Glucose is a simple carb that is stored in your muscles and liver as glycogen. One of the most important would be carbohydrates. Calories are tiny bits of energy that your body uses to perform work. While you may love food. Remember. Don't make sacrifices here for speed. Many people don't pay enough attention to the types of food they eat. Dropping just a small amount of weight means that you need to eat less and do more physically. Carbs Carbohydrates are the body's main source of glucose. Glycogen is the principal form of energy that is stored in muscles. then you need to consider a calorie reduction. you will get into the habit and will eventually love the differences you have made. your body will start breaking down muscle tissue for glucose. But food is very important in a body building program. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. you'll need a lot of different nutrients.
Blood sugar and muscle glycogen levels are low from your overnight fast. however. For men. Honey. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eat some simple carbs after your workout and eat more of them. potatoes. sugar and refined foods such as white bread and white rice . If you eat too many carbs in one sitting. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. it is also the best time to load up on carbs. it can prevent muscle catabolism while promoting anabolism. After training. Divide your carb meals into six servings throughout the day. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. whole grain breads. If you have not been working out. Women multiply their body weight by two to get their carb gram intake. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. .Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. and aiding in muscle glycogen formation and growth.are digested quickly and easily. A high carb intake at your post training meal will have less chance of being stored as fat. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. the amount of carbs that should be taken in by multiplying their body weight by three. the intake of simple carbs can stimulate fat storage. For example. Along with carbs. Focus on unprocessed complex carbs like sweet potatoes. or muscle building. Breakfast is definitely the most important meal of the day. and brown rice. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. Eat about 25% of your daily carbs at this meal. Beans and oatmeal are two excellent sources of fiber. The resulting insulin spike is a double edged sword. and besides your postworkout meal. That number will be the amount of grams that should be consumed daily. Your body must replenish these levels before stimulating the fat storing machinery in the body. state. you must consume enough fiber in your diet.typical simple carbs . oatmeal.
but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). You usually see this in people who are starving. you will want to rotate your carb intake. so your body won't need as much. or muscle building. This puts your body in what is called a catabolic state. . For body builders. Protein Another important nutrient every body builder needs is plenty of protein. your body will store them as fat and increase weight gain instead of muscle mass. injured. Watch out. For example. Protein is involved in growing. nitrogen balance is an important concept to keep in mind when talking about proteins. If you eat carbs late in the day. state. if your protein output exceeds intake you would have a negative nitrogen balance. This is not good because the opposite is now happening. repairing. and replacing tissues. Amino acids are the building blocks of protein. If you are needing to lose some fat along with building your muscles. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. burned. Glucose molecules make up carbohydrates just like amino acids make up proteins. Your energy requirements will also decrease at this time. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. you will be in an anabolic.As your day wears on. then 50% more (900g) for the next two days. The total carb intake is the same. and protein is retained in tissue as new muscle is added. if you consume more than you lose. then the standard 600g for the next two days. On the other hand. this is something that you want. Eat 50% fewer carbs (300g) for two days. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Your body is degrading muscle and other body proteins. try varying the volume of intake. or have a fever. your carb intake should decrease. That is made possible because proteins are the basis for body structures. Obviously. Protein intake exceeds output. If you lose more nitrogen than you consume. your body will break down muscle tissue to get it.
concentrate on the complete sources of protein like meat. Because of the chemical composition of saturated fat. Fat combines with glucose for energy in order to spare the breakdown of protein. you need to focus on the complete sources rather than those that are incomplete. Ultimately. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. In body building contexts. therefore. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. . peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. cooked 5 oz. These are the fats that contribute to heart disease and high cholesterol. Saturated fat is bad. your body cannot break it down very well. To compensate. That way. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. protein can do what it is supposed to do . your body won't grow when it is in a catabolic state. If you are dieting while body building. catabolic means muscle loss. A 200 pound body builder. When calculating the amount of protein you are eating. Many diets have you cutting back on fat and carbohydrate intake. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. you'll need the amino acids in protein to work in your body. would need to eat 200 grams of protein every day to put the body in an anabolic state. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. cooked broccoli 1 c. The general rule is to consume daily the same amount of grams in protein as your body weight. steak.An anabolic state is when your body has a positive nitrogen balance. but if you want to get ripped with your body building program. While there are proteins in other foods. Fats Yes. Fats are the main source of energy in the body. and eggs. your protein intake should increase to 1 1/2 times your bodyweight.build muscle. even when you are building the perfect body. Be aware of the amount of protein you are eating and make them work for you instead of against you. you'll need to eat more protein to counteract this effect. fish. you'll still need some fats in your diet. The key to fat intake is to stay away from bad fats and only eat the good fat. milk 2 T.
They are also more readily stored as body fat. seafood. At room temperature. fatigue. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They play an important role in protecting the body's vital organs. These fats are most often found in fish and can have some significant health advantages. whole milk dairy products like milk and cheese. heart disease. Fats keep the body insulated. Trans fats should also be avoided.Saturated fats are commonly found in animal products such as meat. and even Type 2 diabetes. Elevated levels of LDL can clog arteries and cause heart disease. well. as well as egg yolks. So basically. This type of fat is often used in commercially processed food because they are preserved longer. Trans fats cause an over activity in the immune system and are linked to stroke. 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. and diabetes. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. fat. help prevent cancer growth. and improve brain function. Unsaturated fats are in liquid form as in oils. Unsaturated fats are easier for your body to break down. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Omega 3 Fatty Acids can actually help combat conditions such as depression. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. You should truly strive to eliminate all trans fats from your diet. . joint pain. maintain healthy hair and skin as well as providing a sense of fullness after meals. saturated fats are hard and solid. so they should be limited. These fats are found naturally in foods like nuts and avocados. Because they reduce inflammation in the body. They can reduce inflammation.
it dehydrates your muscle cells. In fact. iron and potassium. Not only will having a hangover lower your workout intensity. but alcohol lowers the amount of testosterone in your body and actually increases estrogen.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. As many know. Because your cells aren't holding as much water. Having higher levels of testosterone can help with your workouts by making you more aggressive. There are several reasons why it does this. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Alcohol consumption also hurts muscle growth. • Use olive oil in salad dressings and when cooking • When baking. you will want to pay close attention to the foods you are feeding your body. hydrated and even over hydrated muscles allows for a much higher anabolic environment. It has no nutritional value but it does contain high caloric content. About a 1/2 cup is a good amount. For one. alcohol can have a detrimental effect on your progress. 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. relaxation and growth including calcium. it becomes much harder to build muscle. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. so when those levels are down. you must be careful not to overdo on the fats. . instead of topping with chocolate or candies. it slows down your metabolism hindering your body's ability to process foods. Not only that. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. That includes alcohol as well. Many people like a drink or two or even three to help them unwind and relax. Alcohol contains nothing but empty calories. magnesium. But when you are a body builder. you will not be as intense in your lifting and weight training. phosphorus. but drinking actually lowers protein synthesis by twenty percent.
Soda. In other words. you'll need much more. For body builders. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. it burns less fat. and you should. Water is part of every single metabolic process that the body undertakes. but if your diet stinks. it can be especially important. Plus. coffee. Use artificial sweeteners instead. water can help them work. the kidneys can't function properly. some of the load is transferred to the liver. begins hoarding it. When water is in short supply. This water is stored in extra cellular spaces. In addition. as it helps remove excess nitrogen. water can actually reduce feelings of hunger.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. then you need a basic mega-vitamin. urea (a toxic substance). but for body builders. Water flushes out toxins and other metabolic waste products from the body. if you're training hard. so you're not getting the hydration you need. the body. If the liver is doing some of the kidneys' work. A good diet is essential to an effective body building program. creating an anabolic environment needed for muscle growth. Many vitamins are water soluble. For this to work properly. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. You can workout with the intensity of a professional. The caffeine can increase fluid loss. you won't be doing yourself any good. you need plenty of water. Water is especially important when following a "high protein" diet. Without enough water. The liver metabolizes stored fat for energy. and tea don't count either. • No regular soda! Diet is better for you anyway and doesn't contain sugar . and ketones. your skin starts looking soft and puffy. Supplements like creatine work in part because it pulls water in muscle cells. If you're eating big to gain weight. Water is good for you anyway. Contrary to popular belief. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. If you're going to be using supplements in your body building program. then you need even more water to help your kidneys do their work. and water unlocks the power of those vitamins. thinking there's a shortage. When this happens. drinking water can actually help you shed excess water weight.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Arrange fish and zucchini in a single layer in a large pan. In a separate bowl. egg. skinless chicken breasts. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. drained capers Paprika to taste Rinse fish and pat dry. Serve.15 minutes. or until the fish easily flakes with a fork. Tie the chicken breasts together with butchers twine. Pan Broiled Fish 1 lb. thawed and dried 1 egg lightly beaten 8 oz. Add browned chicken. minced or pressed 2 tbsp. spinach. Fish filets One 14 oz. Add the chopped onion and mushrooms. 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. Optional: Garnish with lemon slices. stir together mustard and garlic. Turn fish over. . cover and cook on low for 45 minutes. salt and pepper in. slice in half and flattened Combine the onion. garlic & oregano Arrange fish filets in a single layer in skillet. Ground Turkey Breast Sauce 1 lb. Serve over your favorite type of noodle. Bake at 350 degrees for 30-35 minutes. stirring occasionally. low-calorie Dijon mustard 1 clove garlic. Pour the spaghetti sauce in. Drizzle with lemon juice. Top on whole wheat pasta or brown rice if desired. Can diced tomatoes w/ basil. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Put the all spice. Uncover and cook an additional 15 minutes. Serve plain or over brown rice. and cheese mixture in a bowl. Broil on top rack for 5 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. Serve. Cover and cook over medium heat for 10-20 minutes. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. spread with mustard/garlic mixture. Cover with tomatoes and liquid. frozen spinach. Put a dollop of the mixture into each chicken breast. or put toothpicks through them. Sprinkle with paprika and capers.
Top with lettuce or spinach leaves and second slice of bread. beans. combine rice. Microwave for approximately 1 minute when ready to serve. This is also good cold. Chop egg whites and add to medium bowl. Chicken. and chicken. black pepper. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. or over some brown rice. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. plain. Mix well and spread over bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. You can eat this on some whole-wheat bread. Add tuna and sprinkle with seasoning. or just use more egg whites.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add barbeque sauce and stir together until well-coated. Cook tuna to desired doneness. and tuna. Eat plain or on a bed of pasta. low fat mayonnaise 1 tbsp. Fiery Chicken Deluxe . Add cheese if you like and let it melt after turning the burner off. 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. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add tuna with an amount of Worcestershire Sauce that you like. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. mustard. Cook to desired texture. combine all ingredients and stir until well-mixed. Add mayo. Rice & Beans Cooked Shredded Chicken Breast 1/2 .
Snap off tough ends of asparagus and remove scales with vegetable peeler. Makes 2-3 servings Garlic Roasted Vegetables . Once the roll is ready. Cut chicken into two to four thin slices. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. rinsed and patted dry. Give the asparagus a quick wash.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Add parsley and lemon juice. Pre-heat. Add garlic and sauté 1 minute. Cover and cook 1 minute. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. salt with chicken in a container and really roll the chicken breast around in the mix. mustard and honey. Put chicken slices in the container. Heat wine in a medium skillet over medium heat. depending on how thick you would like your roll to be.10 hours (the longer. Dried parsley Juice of 1/2 lemon 1 lb. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Place one asparagus stick on the top and start rolling it. and put the green beans in for 2 . cayenne pepper. or bake them for 25 minutes at 375 degrees. minced 1 tsp.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. Place one slice of turkey bacon on each slice of chicken breast. add the salt and pepper. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Let it marinate for 25 minutes. 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. the juicier it will be) This works best with a Foreman-style grill. then let it sit in the refrigerator for 3 . Fresh bay scallops.
dried thyme. Sprinkle each with wine.6 carrots. Salt and pepper to taste. chicken and fish. broken into cloves and peeled 1 tbsp. skinless chicken. On the Grill: Turn barbeque to medium. or 3 tbsp. Bake for 15 minutes. Top each piece of fish with tomato. Place a piece of fish on each square of foil. julienne 1 carrot. drizzle with oil and stir to coat. dried fruit bits 1/8 cup celery. dried rosemary. Combine all the vegetables in roasting pan. Combine with sunflower seeds. zucchini. sunflower seeds 2 tbsp. or wrap roll-ups in plastic wrap for later use. boneless. Roast for about 1 hour 20 minutes or until tender. celery. peeled and halved 2 medium onions. Repeat until mixture is used up. cooked 2 tbsp. Chicken Salad Roll-ups 1 lb. Drink. Cut two 12 in. and yogurt. fresh. drizzle with olive oil and stir to coat. Salt and pepper to taste. Fold foil edges together. chopped 1 green onion. Makes two servings Fish in Foil 1/2 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. fruit bits. and carrot. green onion. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Roast for about 30 minutes or until tender. olive oil In the Oven: Preheat oven to 400 F. halibut. sealing with a pleat. herbs. 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. fresh 4 tbsp. Combine all the vegetables into a tinfoil bag. chopped 4 small zucchini. Spread a little chicken mixture on lettuce leaf and roll up tightly. Great with meat. peeled and quartered 6 parsnips. peeled and cut into 6-8 wedges 1 large garlic bulb. Serve immediately. Workout Energy Salad . julienne 1 cup dry white wine 1 tsp. square pieces of foil. chopped 1 tbsp. or 3 tbsp. peeled and quartered 6 shallots. and pepper. and place in mixing bowl. cut in two pieces 1 tomato.
it's time to make the fitness connection In many cases fitness begins with weight reduction. lemon juice. torn into bite-sized pieces 1/3 cucumber. sprouts. cooked and cut 1 stalk celery. green beans. cut in strips 1 cup broccoli. and pepper. Shake vigorously. carrots. sliced Fresh parsley In large salad bowl. high blood pressure. combine lettuce. You don't necessarily have to be dieting. tomato. yogurt. 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.1 cup lettuce. 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 onion. mushrooms. mix olive oil with lemon juice and herbs. cucumber. broccoli. Arrange salad on a bed of lettuce leaves. 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. The spin-off is less likelihood of developing heart disease. mushrooms. parsley. In a screw-top jar. torn into bite-sized pieces 1/3 cup spinach. peeled and sliced 1/3 tomato. In a screw-top jar. basil In a medium-sized salad bowl. spinach. cooked and chopped 1 cup green beans. combine the vinegar. and shake until thoroughly mixed for the salad dressing. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. The higher the fat. combine steak. . Weight control . and sunflower seeds. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. Aerobic fitness is related to an individual's body fat. and diabetes. mustard. avocado. celery. Muscle Density Broccoli Salad 1/2 pound cooked steak. sliced 1 green onion. sliced 1/2 cup mushrooms. 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. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and pour over salad.
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 . (1) Make a decision to lose weight and shape up. You can even lose weight while improving performance. and so on). exercise routine. (4) Carry out the strategy. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. Compare the benefits of a sound nutrition with the consequences of crash diets. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (2) An improved self-image. headaches. (1) A healthy appearance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. lifestyle changes. Invest in yourself. (3) Develop a strategy (diet. Making nutrition work Improving your nutrition will increase your mileage in many ways. Enjoy the payoffs:. dehydration. (4) A feeling of pride.. b.. unhealthy. Stay away from food fads they are usually boring.a. and too strict and will lead only to temporary weight loss. (2) Get motivated. (3) A sense of accomplishment.
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)
Avoidance is one means of control. or simmer meat. and diet according to your plan. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. Cook meats on rack so that fat can drain off. The meat. But if you plan your diet. Braise in covered pan on stove top or pan broil in a nonstick pan. For them trying to eat just a cookie. The milk and cheese group. poultry or fish without adding fat. sauces. however.7 liter = 24 ounces .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. You have to make and follow your own rules according to your ability to control what you eat. bake.a memo to the cook for cutting calories during food preparation a. poultry. fish. Many people. piece of candy. and dry beans group. Good cookin' for good lookin . (1) Use skim or lowfat milk in recipes when making puddings. b. broil. (3) Remove skin from chicken or turkey.5 liter = 17 ounces . have a particular food obsession that must be recognized. and baked products. and add spices to enhance flavors. or sparerib is too tempting. soups. you can include a favorite high calorie food item as a special occasional treat. The urge to eat the whole thing becomes too great. (2) Roast. (2) Substitute plain. (1) TRIM fat from meat. .Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .
butter. (1) Steam. Cut way back on regular salad dressings. d. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Season with herbs and spices. (1) Use less fat and sugar than called for in recipes. or baked rather than fried potatoes. With a spoon or knife. vinegar. Avoid gravies. Dining tips a. most restaurants have them. (3) Try lemon juice or vinegar on salads. broil. (3) Check ingredient labels for fat and sugar content. remove the coating and eat only the meat. The bread and cereal group. or bake vegetables. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Check nutrition information label for total calories in each portion. and margarine. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Substitute lower calorie ingredients. (2) Go easy on sauces. However. and deep-fried food. skim or peel fat off and discard. boil. or lemon juice for your salad. butter. steamed. d. The vegetable and fruit group. (5) Have boiled. schnitzel). Remove all the visible fat from the meat. b. c. sauces. Some fruits may be broiled or heated with spices added for flavor. If the meat has been fried (southern style chicken. c. or sour cream. avoid those prepared in cream . Starchy foods are not fattening when consumed in moderate quantities. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Request diet salad dressing.(4) Chill meat broth until fat turns light and solid on top.
(3) Take smaller portions (4) Consume less sugar. Lowfat milk is also a nutritious choice. or spaghetti are good potato substitutes. (1/2 cup) Hard liquor. pies. 1/2 liter Cocktails. Keep a food diary and monitor your own intake. e. have fresh fruits. honey. 11/2 oz. regular soda. . For example. If you MUST have a snack. and other sweets. macaroni. cakes. if you must. a few crackers or pretzels. gelatin. . pastry. candy. Alcohol calories American beer. Try a slice of lemon or lime in a glass of ice water. Carry individually packaged sugar substitutes to sweeten beverages. 12 oz. jigger Dry wine. b. black coffee. c. (8) Plan snacks. Always check your intake for balanced nutrition and total calories. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Low-calorie beverages. ice cream. . Avoid rich desserts. baked potatoes with a small amount of sour cream or margarine is a good choice. 4. unsweetened sodas. sugar.25 litre (8 oz. rice. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. jam.6 oz. g. f. Also. or delicious low-calorie raw vegetables. USE SPARINGLY.sauces or deep-fried. jelly.25 liter (8 oz. European beer. and mineral water add no calories to your diet. cookies. Plan your food intake and abide by your plan.) Sweet wine. Follow these tips to lose weight and body fat. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Food Calories 160 250 165 110 200 300 Educate your appetite a. noodles.
Become aware of how many calories you're consuming. 25 nuts 252 Mixed.) 840 Coke. creamed.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . b. 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.d. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 1 ounce 150 Grapefruit or orange juice. Weight control . 1 ounce package 180 Chocolate candy. or sugared beverage.especially in snack foods. Lower in fat. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. (Each teaspoon supplies an additional 45 calories). 1/2 liter 250 Creamy salad dressing. 1/4 cup 340 Salted nuts: Peanuts. Lower in sugar. Each teaspoon supplies an additional 20 calories. soda. 160 French fries. 2 tbs 170 Cashews. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.
cream cheese 106 1 oz. Dieting is up to you if you are willing to try. think of it as something you have chosen to do. it will be easy to give up these typical excuses. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. loneliness. I haven't weighed 180 pounds since I was 15 years old. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or discouragement. Try not to be food centered. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. or I can still workout OK. or Gosh. Forget those old excuses: But I've got a large frame you know. . or Everyone in my family is big it's hereditary. anger. This is important if you plan on being successful at losing weight. You may be a good athlete now. beef bologna 237 Lean ham 103 1 oz. Get motivated. If you're serious about losing weight. c. Make up your mind to control food instead of letting food control you. big bones. so why lose weight? b. but you want to strive to be the best.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. Occupy your time with other activities not related to food.3 oz. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Don't be angry that you have to lose weight.
Remember all the work it took to get you to your desired weight. Cereals. Don't let this be wasted effort. Your body is adjusting to your new eating habits and changes are taking place. in preparation. g. No single food can supply all the nutrients in the amounts you need. Different foods contain different nutrients and other healthful substances. Choose the recommended number of daily servings from each of the five major food groups. Breads. minerals. and different whole grain foods differ in nutrient content. rice. You should consume at least 6-11 servings daily from the base of the pyramid. Stick with it! f. carbohydrates (starch and dietary fiber). and oats) should form the foundation of a nutritious diet. . and other substances that are important for good health. They provide vitamins. Rice. enjoy flavors. e. For best results.d. remember. unless fat is added in processing. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Make meals as pleasant as possible even if you are cutting down on what you eat. slow down. pause halfway through meals and don't stuff yourself. To make sure you get all the nutrients and other substances you need for health. Eating plenty of whole grains. You are always responsible for what you are eating. so choose a variety of whole and enriched grains. i. Construct new habit patterns. overeating hurts no one but yourself. h. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. or at the table. Grain products are low in fat. Make your meals last longer. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Don't cheat. and Pasta Group: Foods made from grains (wheat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts).
tomatoes. carrots. Choose dark green. and stoned wheat and whole grain crackers. One cup of leafy raw vegetables is also a serving size. or cooked fruit. such as cucumbers. Cook in a microwave. Fruit Group: The fruit group. orange. A 1/2 cup of fruit is about the same size as a tennis ball. cantaloupe. which is much smaller than the regular salad served with a restaurant dinner. bananas. Other good choices are citrus fruits. A 3/4 cup of vegetable juice also constitutes a serving from this group. canned. To maximize the vitamin and mineral content of your vegetables. whole grain muffins (bran. in addition to providing vitamins and minerals. A 1/2 cup of cooked rice. If you choose fruit juice. whole grain breads and rice. and most people eat more. vitamins. green peppers. The darker the vegetable. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Juice that you can see through . low fat bagels (pumpernickel. steamer. A 1/2 cup of vegetables is about the size of a tennis ball. don't overcook. The lighter colored vegetables. or pasta is about the same size as your fist. collards. or minerals. and dried fruit. Breakfast is a good opportunity to eat some fruit. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. and yellow vegetables. iceberg lettuce. or wok only until tender crisp. or a 1/2 cup of chopped. cereal. A 3/4 cup of fruit juice equals one serving. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. or winter squash are the best choices. strawberries. cauliflower. Vegetables are nature's vitamins. whole wheat). you should strive for 3-5 servings per day from this group. The best choices from this food group are bran cereals. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. and celery are mostly fiber and water with very little calories. also provides fiber. Brussels sprouts.Consuming the recommended daily intake is not difficult if you understand serving sizes. spinach. corn and oat bran). oat bran. To ensure that you get essential vitamins and minerals. the more likely it is to have large amounts of vitamins and minerals. kiwi. A serving size of raw or cooked vegetables is only 1/2 cup. rye. Broccoli. Two to four servings of fruits are recommended each day.
and beans. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. However. a 1/2 cup of natural cheese (Cheddar or Swiss). A serving size of cooked fish. peach nectar. One cup of milk or yogurt. . vitamins. or grilling. or 2 ounces of processed cheese (American) is considered a serving size. however. Dry Beans. 2 tablespoons of peanut butter. This means that they provide nothing to the body except calories. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Most people are at one extreme or the other by consuming too much or not enough from this group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. low-fat cheese. and Cheese Group: These dairy products are a great source of protein. a 2 1/2 ounce soyburger. sour cream. grape. or prune juice). water. Most fats and sugars are nutrient poor. roasting. no vitamins. and yogurt. Meat. chicken. A better food preparation choice is baking. or 1/3 cup of nuts. vitamins. Many no-fat or low-fat dairy products are available. including cheese. Like the milk group. Fish. Top choices are 1% or skim milk. The serving sizes typically consumed greatly exceed the nutritional requirement. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. which can't be made by the body. peanut butter. Fats. For this reason. milk.(apple. they are referred to as empty calories. 1 ounce of cheese is about the size of four dice. and minerals (fortified by law) especially calcium and riboflavin. or protein. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. The milk group. poultry. For example. however. 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. Two to three servings from this group are required each day. and minerals. Quick and easy choices include canned tuna. Sweets add taste and flavor. Poultry. The recommended number of servings per day for this group is 2-3. 1 egg. Oils. minerals. frying food in fat (cooking oil) once in a while is all right. fiber. Milk. this group can contain large amounts of fat as well. can also contain a large amount of fat. and yogurt. Foods from this group are still an important part of a performance diet. so you may not get your daily requirement for the essential nutrients. Yogurt. and is easily attainable. it does not mean that you should never eat these items. Eggs. a 1/2 cup of cooked dry beans. lentil soup. while fat provides essential fatty acids like linoleic acid (part of every cell membrane).
a sandwich may provide bread from the grains group. butter. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. For example. and proteins in food supply energy. When eating out. and carotenoids. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. vegetables. 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. increase the risk for coronary heart disease by raising the blood cholesterol. E. Eating lots of fat of any type can provide excess calories. whole grain foods.Top choices from this group include olive oil. which is a better choice than potato chips. and cheese from the milk group. walnuts. poultry. and . Choose natural or less processed foods whenever possible. which is a better choice than apple pie. berry jams. and K. which is a better choice than apple juice. and sodium. or lean meat. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. cream. A baked potato is a better choice than mashed potatoes. especially saturated fats. whole milk. fats. In contrast. but choose sensibly. Sometimes extra sugars are added to low-fat muffins or desserts. or a favorite dessert. for example. or a cup of low-fat milk or yogurt for a snack. low fat doesn't always mean low calorie. Fats supply energy and essential fatty acids. An apple is a better choice than applesauce. Some kinds of fat. Your pattern of eating is also important. and they help absorb the fat-soluble vitamins A. Choose them wisely. so they can make it difficult for you to avoid excess calories. which is measured in calories. and fiber and add undesirable or questionable additives. choose small portions of foods. but most people still eat too much saturated fat. ask that it be grilled rather than fried. turkey from the meat and beans group. You need some fat in the food you eat. Snacks and meals eaten away from home provide a large part of daily calories for many people. CHOOSE SENSIBLY The carbohydrates. Food processing tends to remove vitamins. High-fat foods contain more calories than the same amount of other foods. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. molasses. and they may be just as high in calories. minerals. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Try fruits. These foods include high-fat dairy products (like cheese. D. notice that many of the meals and snacks you eat contain items from several food groups. Also. However. If you choose fish. fiber.
palm oil. egg yolks. shortening). Unsaturated fats occur in vegetable oils. . decrease the amount of fat you use in cooking and at the table.regular ice cream). olives. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Meat. Beans. tuna. Poultry. Use moderate amounts of food high in unsaturated fats. Shellfish. These foods include those high in partially hydrogenated vegetable oils. . such as salmon.If you need fewer calories. and coconut oil. corn oil. bologna. . salami. Try the lower fat varieties (check the Nutrition Facts Label). or nuts daily. and dairy fats. These foods include liver and other organ meats. such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. other lean meats. canola. and Nuts . Some fish. sausages. lard. fatty fresh and processed meats.Choose 2 to 3 servings of fish. lean poultry. Eggs. and mackerel. taking care to avoid excess calories. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. the skin and fat of poultry. avocados. Unsaturated oils include both monounsaturated fats and polyunsaturated fats.Choose vegetable oils rather than solid fats (meat and dairy fats. Trim fat from meat and take skin off poultry. Fish. sunflower. or lentils often. beans. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. peas. shellfish.Limit your intake of high-fat processed meats such as bacon. Keep your intake of these foods low. most nuts. 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 . Vegetable oils such as soybean oil. and other cold cuts. and peanut oils are some of the oils high in monounsaturated fats. and fatty fish like salmon. Olive. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Choose dry beans.
and cheese. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Foods at Restaurants or Other Eating Establishments . . the number one source of added sugars is nondiet soft drinks (soda or pop). . and low-fat cheese most often.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. breads. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.Limit your intake of foods with creamy sauces. Sugars and starches occur naturally in many foods that also supply other nutrients. Try switching from whole to fat-free or low-fat milk. In the United States. but may have few vitamins and minerals. and add little or no butter to your food. Prepared Foods .Use egg yolks and whole eggs in moderation. and grains.Choose fish or lean meats as suggested above. . fat-free or low-fat yogurt. not the naturally occurring sugars in foods like fruit or milk. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. cereals.Choose fat-free or low-fat milk.Choose fruits as desserts most often. Dairy Products . During digestion all carbohydrates except fiber break down into sugars. .Limit your intake of liver and other organ meats. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.. Limit ground meat and fatty processed meats. Choose foods lower in saturated fat and cholesterol. some vegetables. Examples of these foods include milk. Foods containing added sugars provide calories. marbled steaks. Sugars are carbohydrates and a source of energy (calories). fruits. This decreases the saturated fat and calories but keeps all other nutrients the same. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
There is no way to tell who might develop high blood pressure from eating too much salt. and some cooking styles call for adding a very salty seasoning such as soy sauce. like chocolate milk. You will face no nutritional deficiencies. like soft drinks. Choose and prepare foods with less salt. High salt intake also increases the amount of calcium excreted in the urine. Intake of a lot of foods high in added sugars. Not all foods with added salt taste salty. . Some recipes include table salt or a salty broth or sauce.Sweets and candies. Never stop learning about your diet and what you put into your body. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. is of concern. but when you do decide to switch to a meatless diet. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Some foods with added sugars. Some people add salt or a salty seasoning to their food at the table. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Only small amounts of salt occur naturally in foods. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. the firmest link between salt intake and health relates to blood pressure. However. normal person. consuming less salt or sodium is not harmful and can be recommended for the healthy. Eating less salt may decrease the loss of calcium from bone. you need to go into it with as much information as you can. Salt (sodium chloride) is the main source of sodium in foods. cakes and cookies. You may be able to reduce your chances of developing high blood pressure by consuming less salt. also are high in vitamins and minerals. The reasons for switching to a vegetarian lifestyle are many. and sweetened canned fruits. At present. presweetened cereals. and fruit drinks and fruitades are also major sources of added sugars. Salt is found mainly in processed and prepared foods. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. 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.
animal foods contain far higher concentrations of agricultural chemicals than plant foods. I have included this section for your personal choice. A vegetarian does not eat any meat. antibiotics. including pesticides. Vegetarian foods tend to cost less than meat based items. including sterols. The list can go on and on. becoming increasingly restrictive. There are over 20. This is the most common type of vegetarian diet. poultry. vegetables and fruit. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. milk and milk products.Animal foods are higher in fat than most plant foods. or any other animal product. Vegetarians not eating anything containing dairy products or eggs are called vegans. grains and nuts. or slaughter by-products such as animal fats. Consists mainly of raw fruit. Vegetarians live on a diet of grains. The highest levels eliminate fruit and vegetables. eventually reaching the level of a brown rice diet. nuts. are well documented. Being healthier on a vegetarian diet means spending less on health care. growth hormones and other veterinary drugs that are given to livestock animals. particularly saturated fats. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Being higher on the food chain. shellfish or crustacean. • Lacto-vegetarian: Eats dairy products but not eggs. A type of vegan diet where very few processed or cooked foods are eaten. These drugs are consumed when animal foods are consumed. Whatever your reason for wanting or not wanting to become a vegetarian. • Macrobiotic: A diet followed for spiritual and philosophical reasons. though each level gradually eliminates animal products. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. herbicides. The dangers herein. poultry or any slaughterhouse by-product such as gelatin. fish. fish. eggs. The diet progresses through ten levels. Not all levels are vegetarian. Plants do not contain cholesterol. Aims to maintain a balance between foods seen as ying (positive) or yang (negative).000 different drugs. . in secondary consumption of antibiotics. You might be surprised to know that there are many different types of vegetarians. with or without free-range eggs. • Vegan: Does not eat dairy products. seeds. game. • Fruitarian. etc.
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. Back then. That includes chicken. . Persons consuming fish but no meat are sometimes called pescetarians. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. the food was pure and unprocessed. The term strict vegetarian may refer to a vegan diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Somewhere along the way. big business began changing the way food was not only distributed. though in other cases it may simply mean a lacto-ovo-vegetarian diet. people survived on what they could grow or kill. They were freaked out by the thought of consuming something that at one time could look them in the eye. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The women would grow huge gardens that would provide the rest of the nutrition. and pigs to provide food for their families.Other terms can be used in describing various vegetarian diets. Many. cows. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. though their exact meaning can differ. but also how it was processed for human consumption. Men would kill deer. In fact. There really is no single vegetarian eating pattern as you can see from the definitions above. The meat was cleaned and cured without chemicals or preservatives. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. because choosing to eat as a vegetarian is such a personal decision. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. many years ago.
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. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.Initially. . Then concern began to arise as to how safe these foods really were. These two instances .is often associated with higher risks of heart ailments.the way animals are killed and the preservatives put into the meat . Some of us still don't have much concern over our processed foods. This can't be healthy .for anyone! Many animals are also infected with diseases due to poor living conditions. surveys were taken. Mad cow disease is a very real illness that causes dire circumstances even death. people just accepted the fact that processed foods were a way of life. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Plus. In fact. Let's look at some common reasons people give for eating meatless meals. elevated blood pressure. They are also often injected with artificial hormones to increase meat production. Meat .are reason enough for some people to give up meat. but others have taken a different turn. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Once they are killed. It is a lot cheaper to buy vegetarian foods instead of meat. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. It's true that the way we process meats can begin in a not so pleasant way. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. and other diseases. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. 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.especially red meat . even before the animals are sent to a slaughterhouse. Studies were conducted.
As a result. provide a wider range of nutrients. 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. are healthier. their bodies are more refined. This is simply not true. Their immune system is stronger. Protein. fewer dental problems. calcium. and thus smaller medical bills. A vegetarian diet is healthy because it is typically low in saturated and total fat. but keep us from getting sick. It's just a more productive and less invasive way to eat that gives way more benefits than not. Certain components of food help our bodies not only operate more efficiently. most people choose a vegetarian diet for health reasons.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Medical studies have proven that a vegetarian diet is easier to digest. They include: . and vitamins are all contained in our foods. and their physical appearance is better. make less frequent visits to a doctor. 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 imposes fewer burdens and impurities on the body. Vegetarians have fewer physical complaints. Vegetarians are less susceptible to major diseases that afflict present-day society. they live longer. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. There are six food groups in the vegetarian diet. and enjoy very productive lives. there can be little doubt that eating a vegetarian diet is a healthier way to eat. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Whatever the reason.
maize. etc. Still. rice. walnuts. it is worth remembering that everything you eat gives you a whole range of essential nutrients. Women need about 45g of protein a day (more if pregnant. hazelnuts. some B vitamins and minerals (mostly iron. soya protein etc. maize (sweet corn). from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. Fish.tofu. walnuts. oats. veggie burgers.kidney beans. and the mineral iodine. pine kernels etc. barley. All are equally important to our well-being. etc. in addition to the above. pasta etc). tempeh. soya milk. lentils. oats. and E. although they are needed in varying quantities. All these nutrients can be easily obtained by vegetarians from other sources. • Pulses: peas. • Soya products: tofu. chick peas. Meat supplies protein. Nutrients are usually divided into five classes: carbohydrates. men need about 55g (more if very active). • Vegetable oils and fats . fat. rice. fats (including oil). lactating or very active). D. potassium and phosphorous). . Protein is very important in the diet. almonds. barley. We also need fiber and water.margarine or butter. proteins. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. sunflower seeds. rye. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. cashews.wheat (bread & pasta). • Fruit & vegetables. • Grains/cereals: wheat (in bread. pumpkin. • Dairy products or Soya products . linseeds. brazils. beans. • Pulses . • Nuts & Seeds .almonds. baked beans. Carbohydrate. Evidence suggests that excess protein contributes to degenerative diseases. supplies vitamins A. Potatoes are a useful cereal alternative. millet. peanuts. Most foods contain a mixture of nutrients (there are a few exceptions. • Seeds: sesame. lentils.• Cereals/grains . vitamins and minerals. sunflower. textured vegetable protein. tempeh. sesame seeds. etc. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. rye. zinc. flour.
millet. barley. yoghurt (butter and cream are very poor sources of protein). Adding dairy products or eggs also adds the missing amino acids. Contrary to previous . The sugars or simple carbohydrates can be found in fruit. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. quiche. milk and ordinary table sugar. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. cheese. buckwheat. There are 20 different ones in all. e. any deficiency in one is cancelled out by any excess in the other. whether we are meat-eaters or vegetarians. Refined sources of sugar are best avoided as they provide energy without any associated fiber. vitamins or minerals and they are also the main cause of dental decay. Because of this. rice. It is a normal part of the human way of eating. muesli. rye) and some root vegetables. pasta. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. macaroni cheese. we don't have to worry about complementing amino acids all the time. oats. it can be made up from the body's own stores. Amino acids are the units from which proteins are made. This is not as alarming as it sounds. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. complex carbohydrates or starches and dietary fiber. Even those foods not considered high in protein are adding some amino acids to this pool. porridge. We can make many of them in our bodies by converting other amino acids. Complex carbohydrates are found in cereals/grains (bread. as long as our diet is generally varied and well-balanced. or rice and peas. It is now known that the body has a pool of amino acids so that if one meal is deficient. We mix protein foods all the time. The unrefined carbohydrates.g. There are three main types: simple sugars. Carbohydrates are the body's main source of energy. they have to be provided in the diet and so they are called essential amino acids. A few examples are beans on toast. but when we mix plant foods together. such as potatoes and parsnips. but eight cannot be made. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health.• Dairy products: milk. Most of our carbohydrates are provided by plant food. Single plant foods do not contain all the essential amino acids we need in the right proportions. • Free range eggs.
. It is added to most margarines. Too much fat is bad for us. B3 (niacin). Like proteins. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. are best used for frying as the poly-unsaturated fats. Fiber can be found in unrefined or wholegrain cereals. for the manufacture of hormones and to act as a carrier for some vitamins. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. such as olive oil or peanut oil. linoleic and linolenic acids. called fatty acids. refers to the indigestible part of a carbohydrate food. pantothenic acid and biotin. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). orange or yellow vegetables like carrots and tomatoes. B2 (riboflavin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Two of these fatty acids. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). but a little is necessary to keep our tissues in good repair. B12 (cyanocobalmin). In fact starchy foods are very filling relative to the number of calories that they contain. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Dietary fiber or non-starch polysaccharide (NSP). • B Vitamins: This group of vitamins includes B1 (thiamin). as it is now termed. with the exception of palm oil and coconut oil. leafy green vegetables and fruits like apricots and peaches.belief a slimming diet should not be low in carbohydrates. fats are made of smaller units. pulses and green vegetables. This is no problem as they are widely found in plant foods. Mono-unsaturated fats. 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. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. or in sufficient quantities. folate. are termed essential as they must be provided in the diet. B6 (pyridoxine). The one thing they have in common is that only small quantities are needed in the diet. fruit (fresh and dried) and vegetables. nuts & seeds.
nuts and seeds (especially sesame seeds). but a good intake of vitamin C will enhance absorption. molasses. The very young. bread. tap water in hard water areas. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Minerals perform a variety of jobs in the body. soya milks. all leafy green vegetables and potatoes. • Vitamin E: Vegetable oil. • Vitamin K: Fresh vegetables. wholegrain cereals. Vitamin D helps calcium to be absorbed. dried fruits (especially apricots and figs).Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. These sources are usually adequate for healthy adults. eggs. salad vegetables. Found in dairy produce. It is also added to most margarine and is present in milk. cheese and butter. Found in leafy green vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. eggs. whole meal bread. cheese. • Iron: Needed for red blood cells. dried fruits. lentils and pulses. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Vitamin B12 is added to yeast extracts. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. cereals and bacterial synthesis in the intestine. leafy green vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. . • Vitamin C: Fresh fruit. veggie burgers and some breakfast cereals.
muscle contraction and nerve impulse transmission.2 kg of calcium. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Sea vegetables are a good source of iodine for vegans. Metabolites of Vitamin D are important in this. This is finely controlled by hormones. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. The main function of calcium is structural. Found in green vegetables. Osteoporosis can be due to calcium deficiency. lentils and wholegrain cereals. CALCIUM Calcium is the most abundant mineral in the human body. Of the body's total calcium. This involves loss of calcium from the bones and reduced bone density. calcium deficiency may lead to osteomalacia (softening of bones). There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium is also needed for blood clotting. increasing re-absorption of calcium by bones. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This causes bones to be brittle and liable to fracture. This usually occurs after 35- . Bone loss occurs with age in all individuals. sesame and pumpkin seeds. 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. activating clotting factors. This is important in nerve impulse transmission and muscle contraction. cheese. In adults.• Zinc: Plays a major role in many enzyme reactions and the immune system. but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. The skeleton of a young adult male contains about 1. • Iodine: Present in vegetables. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity.
This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Lack of exercise. Hard water may also provide calcium. A low level of calcium in the blood and tissues can cause hypocalcaemia.40 years and involves the shrinking of the skeleton. brazil nuts. . Most flour is fortified with calcium carbonate so cereals can also be a good source. other research has found no difference between vegetarians and omnivores. found in certain fruits and vegetables can also bind calcium. Vitamin D is essential for absorption of calcium from the gut. This is due to reduced levels of the hormone. Postmenopausal women are particularly at risk from osteoporosis. Reduced intake leads to increased efficiency of absorption. Dairy products. oestrogen. Calcium loss is reduced if dietary calcium is low. Calcium balance can be affected by a range of other factors. vomiting and calcium deposition in the heart and kidneys. Calcium is lost in the feces. Calcium loss is roughly equal to dietary calcium in adults. and oxalic acid. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Meat is a very poor source of calcium. This involves sensations of tingling and numbness and muscle twitches. Excess calcium in the blood can cause nausea. smoking and alcohol can all increase the risk. This is called tetany. tofu. In severe cases muscle spasms may occur. whole cereals and raw vegetables is one of these. a component of dietary fiber. This is thought to be due to animal protein increasing calcium loss from bones. This usually results from excessive doses of vitamin D and can be fatal in infants. leafy green vegetables. The risk of osteoporosis may be altered by factors other than diet. A number of substances can inhibit the absorption of calcium. urine and sweat. Calcium is also lost during lactation in breast milk. In infants and children calcium is retained for new bone growth. Adaptation to both high and low calcium intakes occur. Bone loss is greatest in women following the menopause. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. being underweight. Uronic acid. Saturated fats can also lessen calcium absorption. However. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. sesame seeds). and dried fruit are all good sources of calcium for vegetarians. Phytic acid. found in bran. nuts and seeds (almonds. However. Calcium is present in a wide range of foods.
calcium absorption from the gut increases and no additional calcium is generally needed. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. Raised blood cholesterol is associated with an increased risk of heart disease. Fats consist of fatty acids and glycerol. Vegetable fats are generally unsaturated. This depends on the type of chemical bonds present in the fatty acid. Fats and oils are essentially the same. monounsaturated or polyunsaturated. . These can be either saturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. having particularly high calcium needs. The nature of fat depends on its constituent fatty acids. The term lipids include both fats and oils. Fats tend to be solid at room temperature whilst oils are liquid.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. being made up of three fatty acid molecules to one glycerol molecule. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Pregnant adolescents are an exception to this. Saturated fat raises the level of cholesterol in the blood. Foods rich in saturated fats are usually of animal origin. monounsaturated or polyunsaturated. Cholesterol is present in animal foods but not plant foods. Therefore. Breast feeding women need extra calcium. Nearly all the fats in our bodies and in foods are triglycerides. The building blocks of fats are called fatty acids. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. A lactating woman can lose up to 300 mg a calcium/day in breast milk.
though fish oils may also be high in polyunsaturated fatty acids. converting double bonds to single bonds. Two fatty acids are termed essential fatty acids. fats act as carriers for fat-soluble vitamins A. then it is unsaturated. suet and meat fat are saturated fats. These are linoleic acid and alinolenic acid. arachidonic acid is not an essential fatty acid as was once believed. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. If there is just one double bond then it is monounsaturated. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. fish oils are sometimes used therapeutically. Fats are also essential for the structure of cell membranes and are precursors of many hormones. As well as being a concentrated source of energy. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. lard. Butter. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. The body can make its own cholesterol and so a dietary source is not required. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. However. Plant oils may be hardened by the addition of hydrogen atoms. Saturated fats tend to be animal fats and are solid at room temperature. Fats have a number of important functions in the body. Cholesterol belongs to the sterol group of fats. Unsaturated fats are liquid at room temperature. They are widely present in plant oils such as sunflower. For this reason. If there is more than one then it is polyunsaturated. These must be present in the diet as the body is unable to make them itself. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. . They are usually of plant origin. D. This process is known as hydrogenation. Because of this conversion. E and K. Hydrogenated vegetable oils are often present in margarine and other processed foods. It is present in all animal tissues but is absent from plants. rapeseed and soyabean oils.
Unsaturated fatty acids exist naturally in the cis form. These complex molecules are called lipoproteins. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Cholesterol is present in all animal foods but not plant foods. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. including alcohol. HDL cholesterol may help protect against the risk of heart disease. It has been suggested that trans-fatty acids can increase the risk of heart disease. . saturated fat raising blood cholesterol. Lard and suet are saturated fats. especially when exposed to heat or sunlight. eggs and dairy products all contain saturated fats. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). stress and environmental pollutants can increase the generation of free radicals in the body. Egg yolks and highfat dairy products are high in cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fatty acids can exist in two different geometric forms. Coconut oil and palm oil are vegetable sources of saturated fats. Saturated fats are nearly always from animal foods. Olive oil is a monounsaturated fat. Polyunsaturated fats can also generate free radicals. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. C and E offer protection against free radicals.Cholesterol is transported in to various proteins. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Polyunsaturated fats are usually from plant sources. These are called the cis and trans forms. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. 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. Meat. Cholesterol may form plaques on artery walls if levels in the blood are too high. There are four main types of lipoprotein involved in cholesterol transport. This can lead to atherosclerosis. A number of factors. Because of this high blood cholesterol is linked with heart disease. Hydrogenation of margarine causes this to occur. Anti-oxidants such as vitamins A.
Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron is essential for the formation of hemoglobin. headaches. Iron also plays an important role in the immune system. loss of appetite and pallor. A small amount is present as myoglobin. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Research has also shown iron deficiency to be associated with impaired brain function. 2/3 of which is present in hemoglobin. The body contains between 3. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. However. insomnia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency can lead to anemia. between 10-20% of child-bearing age women are said to be anemic. All these symptoms are associated with decreased oxygen supply to tissues and organs. .5 and 4. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. which acts as an oxygen store in muscle tissue. Iron deficiency is the most prevalent nutritional problem worldwide. people with low iron levels having lowered resistance to infection. 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%. Symptoms of anemia include tiredness. Vegetarian diets tend to be lower in fat than omnivore diets. In developed countries. the red pigment in blood. spleen and bone-marrow. Dietary advice is to reduce this. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. IRON Iron is an essential component of hemoglobin. and to use olive oil for cooking purposes. lack of stamina. Advice to vegetarians is to keep fat intake to a minimum.5g of iron.Currently it is believed that around 42% of energy in the typical diet is from fat. It also plays a vital role in many metabolic reactions. transporting oxygen in the blood to all parts of the body. 1/3 suffering from severe deficiency and anemia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. breathlessness. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. The remainder is stored in the liver.
Excess dietary protein may lead to health problems. Phytates. plant proteins may not contain all the essential amino acids in the necessary proportions. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Foods rich in vitamin C include citrus fruits. . green peppers. 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. blackstrap molasses. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. The absorption of iron is influenced by other constituents of a meal. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. There are about 20 different amino acids. sugars. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. These are the essential amino acids. oxalates and phosphates present in plant foods can inhibit absorption.Dietary iron exists in two different forms. Lowered levels of iron in the diet result in improved absorption. amino acids and alcohol can also promote iron absorption. Citric acid. a varied vegetarian diet means a mixture of proteins are consumed. despite a high intake of fiber and phytate. leafy green vegetables. pulses such as lentils and kidney beans. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. as can tannin in tea. whilst in plant foods iron is present as non-haem iron. Fiber may also inhibit absorption. Good sources of iron for vegetarians include wholegrain cereals and flours. and some dried fruits. eight of which must be present in the diet. and fresh leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. Iron absorption can also be influenced by the amount of iron in the diet. the amino acids in one protein compensating for the deficiencies of another. Haem iron only exists in animal tissues. However. Vitamin C greatly increases the absorption of non-haem iron. Unlike animal proteins. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Proteins are made up of smaller units called amino acids.
valine. methionine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oxygen. For children. each with their own unique amino acid composition. the essential amino acids cannot be made and so they must be supplied in the diet. immune protection. Amino acids link together to form chains called peptides. Many hormones are proteins. There are about 20 different amino acids commonly found in plant and animal proteins. free-range eggs and some dairy products (milk. Excess protein may also be converted to fat and stored. cereals (wheat. Proteins are essential for growth and repair. soya products (tofu. Certain amino acids can be made by the human body. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. However. . oats. isoleucine. tryptophan. Different foods contain different proteins. and lysine. Amino acids are simple compounds containing carbon. phenylalanine. A typical protein may contain 500 or more amino acids. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. nitrogen and occasionally sulphur. The amino acid that is in shortest supply is called the limiting amino acid. and the transmission of nerve impulses are all dependent on proteins. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein.Proteins are highly complex molecules comprised of linked amino acids. Protein can also provide a source of energy. and rice). The eight essential amino acids required by humans are: leucine. histidine is also considered to be an essential amino acid. hydrogen. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Good sources of protein for vegetarians include nuts and seeds. They play a crucial role in virtually all biological processes in the body. protein is used. All enzymes are proteins and are vital for the body's metabolism. cheese and yoghurt). Most foods contain at least some protein. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. pulses. threonine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Proteins in skin and bone provide structural support. Muscle contraction. soya milk and textured soya protein such as soya mince).
A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Previously. As such. than protein from animal foods. This is why plant proteins are sometimes referred to as low quality proteins. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Beans on toast. muesli with milk (soya or cow's). The limiting amino acid tends to be different in different proteins. pulses. milk and cheese tend to be of a higher protein quality than plant proteins. such as a grain with a pulse. grains tend to be short of lysine whilst pulses are short of methionine. This is known as protein complementing. This means when two different foods are combined. cheese or peanut butter sandwich. For instance. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This does not mean that vegetarians or vegans go short on essential amino acids. seeds.Protein quality is usually defined according to the amino acid pattern of egg protein. Many plant proteins are low in one of the essential amino acids. Combining plant proteins. it has been thought that protein complementing needed to occur within a single meal. it is not surprising that animal proteins. 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. and in some cases better. However. such as meat. leads to a high quality protein which is just as good. Vegetarians and vegans eating a well-balanced diet based on grains. 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 . the amino acids in one protein can compensate for the one lacking in the other. and rice with peas or beans are all common examples of protein complementing.
Fermented soya products. Deficiency can cause anemia. they are typically lower in total intake of protein than non-vegetarian diets. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. and growth and development in children. . B12 is necessary for the rapid synthesis of DNA during cell division. It contains cobalt. and algae such as spirulina have all been suggested as containing significant B12. the maintenance of the nervous system. Vitamin B12 is necessary for the synthesis of red blood cells. Because infants and children are growing they require more protein than adults (proportional to their body weight). This is especially important in tissues where cells are dividing rapidly. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). 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. eggs and dairy products. seaweeds. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. can also occur. While vegetarian diets usually meet or exceed protein requirements.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. If B12 deficiency occurs. DNA production is disrupted and abnormal cells called megaloblasts occur. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 neuropathy. However. and so is also known as cobalamin. There has been considerable research into proposed plant sources of vitamin B12. It is exclusively synthesized by bacteria and is found primarily in meat. Symptoms include excessive tiredness. involving the degeneration of nerve fibers and irreversible neurological damage. particularly the bone marrow tissues responsible for red blood cell formation. This results in anemia.
miso. When deficiency occurs. Assay methods used to detect B12 are unable to differentiate between B12 . Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. including tempeh. These cannot be utilized to satisfy dietary needs. found no significant B12. However. The only reliable unfortified sources of vitamin B12 are meat. Vitamin B12 is excreted in the bile and is effectively reabsorbed. However. known as B12 analogues. and poor resistance to infection. may be obtaining more B12 from re-absorption than from dietary sources. dairy products and eggs. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. have both appeared to contain significant amounts of B12 after analysis. including vegans and some vegetarians. B12 is also important in maintaining the nervous system. Around 80% of this is stored in the liver. shoyu and tamari. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Spirulina. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. a seaweed. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. This is known as enterohepatic circulation. There has been considerable research into possible plant food sources of B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. listlessness. analysis of fermented soya products. Anemia may also be due to folic acid deficiency. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. seaweeds and algae have all been proposed as possible sources of B12. Fermented soya products. known as intrinsic factor. In comparison. Other symptoms can include a smooth. it is thought that this is due to the presence of compounds structurally similar to B12. pallor.breathlessness. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Vitamin B12 can be stored in small amounts by the body. folic acid also being necessary for DNA synthesis. Total body store is 2-5mg in adults. and nori. People on diets low in B12. an algae available as a dietary supplement in tablet form. sore tongue and menstrual disorders.
Vecon vegetable stock. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. as the B12 analogues can compete with B12 and inhibit metabolism. Boiling milk can also destroy much of the B12. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. textured vegetable protein. A slice of vegetarian cheddar cheese (40g) contains 0.2 µg. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. though little is known about this. Pregnant women are not thought to require any extra B12. vegetable and sunflower margarines. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A range of B12 fortified foods are available. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. It helps with the healing of wounds and is a vital component of many enzyme reactions. Lactating women need extra B12 to ensure an adequate supply in breast milk. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. particularly in areas where hygiene standards may be low. B12 not being absorbed through the colon lining. Analysis of possible B12 sources may give false positive results due to the presence of these analogues.and its analogues. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Fermentation in the manufacture of yoghurt destroys much of the B12 present. soya milks. veggie burger mixes. However. B12 has very low toxicity and high intakes are not thought to be dangerous. and breakfast cereals. 1/2 pint of milk (full fat or semi skimmed) contains 1. These include yeast extracts. In the past. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Human feces can contain significant B12. Bacteria present in the large intestine are able to synthesize B12. A boiled egg contains 0.7 µg.5 µg. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. the bacteria produce B12 too far down the intestine for absorption to occur. Zinc is vital for the healthy working of many of the body's .
Zinc has a range of functions. inhibit zinc absorption. wholegrain cereals. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. anorexia nervosa. a poor immune response and skin problems. It is always better to seek the advice of an expert before dosing yourself with supplements. in insulin activity. zinc is involved in the metabolism of proteins. Only 20% of the zinc present in the diet is actually absorbed by the body. pulses and nuts. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. It is thought that zinc supplementation can help skin conditions such as acne and eczema. The first signs of zinc deficiency are impairment of taste. 30% in bone and about 5% in our skin. found in bran. Particularly high concentrations are in the prostate gland and semen. The recommended amounts of zinc for adult men are 1/3 higher than those for women. 60% is found in muscle. and decreased growth rate and mental development in infants. Good sources for vegetarians include dairy products. delayed wound healing. yeast. Other symptoms of zinc deficiency can include hair loss. nuts. fatigue. Zinc is found in all parts of our body. Our body contains about 2-3g of zinc.systems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. particularly in association with protein foods. in the metabolism of the ovaries and testes. and in liver function. lipids and energy. carbohydrates. seeds and wholegrain cereals. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. The more sexually active a man the more zinc he will require. . prostate problems. beans and lentils. Dietary fiber and phytic acid. alcoholics and those suffering from trauma or post-surgery. As a component of many enzymes. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. diarrhea. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. There are no specific storage sites known for zinc and so a regular supply in the diet is required.
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. but getting started with this new lifestyle takes not only dedication. You will have a larger chance of not succeeding if you do it this way initially. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. such as Iran and other Middle East countries. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. It can be a shock to your body if you go cold turkey and give up everything meat in the first stages of this transition. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. EDTA. Excess zinc is toxic. hair. but it is thought that demands are met by increased absorption from the gut. semen and also menstruation. Pregnant women do need extra zinc. Too much zinc will interfere with the metabolism of other minerals in the body. . 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. Various chemicals added to many processed foods can also reduce zinc absorption e. particularly iron and copper. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. sweat. phosphates. Zinc is lost via the feces. vomiting and fever.g. urine. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Baking can destroy over half the phytic acid in whole meal bread. A vegetarian diet makes you a healthier person. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but also some common sense. skin.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption.
Some people start out by eliminating red meat first. Whether you need simple step by step instructions or gourmet dishes to impress your friends. We've given you most of what you need to know in the above chapters. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Be prepared to take a little teasing or snide remarks.usually from people who know very little about their own health and dietary needs. If you've grown up eating meat. take the next step by making sure you always buy free-range eggs and vegetarian cheese. You'll have to change your habits. Don't go it alone. then two or three days and eventually every day. Buy a vegetarian cookbook (or borrow one from your local library). Try something new. we'll give you some great veggie recipes. but you can learn to stay healthy by understanding what it is your body needs. tofu. cous cous and all sorts of vegetables. remember to let them know in advance that you are vegetarian. this can be difficult. then poultry. Educate yourself by reading labels or making all your food yourself. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. The important thing is to work out what will suit you and stick with it. 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. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Vegetarians are sometimes the brunt of jokes and prejudices . Join The Vegetarian Society to make sure that you always have access to our expert advisors. to avoid any embarrassment when friends are cooking for you. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but investing in a cook book is a great way to start. then fish. Others eat vegetarian food one day a week. . A little later in this book. but always be a learner when it comes to your body and what you put into it. Be careful about hidden non-veggie ingredients in foods. And. pulses. including meat alternatives like mince and sausages made from soya or Quorn(tm). Don't be put off by a bit of teasing or ill-informed scare stories. As you get more confident about vegetarian food.
many meat-flavored varieties are actually vegetarian) Yeast extract (e. That includes anything made with animal products or preservatives. free-range eggs. Most people keep a few stock items in their kitchen cupboard or freezer. pumpkin.g. dairy products. Donate it to a church or local food pantry. sunflower and many others) The list looks long. frozen chips etc . your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. Don't throw that food away. Then you'll need to stock up on vegetarian friendly foods. 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. flour. but you don't need to buy everything! In fact.bread. 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.will be suitable for vegetarians . Many of the basics . vegetable oil. 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.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.
html> are more than happy to whip something up. If you find yourself in that predicament. Or worse. pasta sauces and soups are all suitable for vegetarians already. ratatouille. Most often than not. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. such as spaghetti bolognaise. If you know you are going to be eating in restaurant X on Saturday. you can break all the rules.associatedcontent. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Once you've broken out of the conventional meat-and-two-vegetable routine. that fear keeps them from accepting dinner invitations from family and friends. veggie sausages. you will get a yes. or stick with more familiar tastes if you prefer. Most chefs in quality restaurants <http://www. Bean burgers. baked beans. chili. can something special be prepared. feeds their ego and gets you an outstanding meal. many cheeses and all sorts of ready meals. pulses or just vegetables. jacket potatoes. stir-fry and curries can be made with soya mince. pizzas. Many of your favorite dishes. call ahead and ask if they offer vegetarian entrees and if not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.Eating vegetarian is a real culinary adventure. If not. ask your server what is available. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. DINING OUT For many new or wannabe vegetarians. Many have extensive. . you will almost always be able to find a vegetarian friendly meal on the menu. Most all of the better chain food restaurants have salad bars. all have something vegetarian on the menu. Look at the soup bars also. It shows their talent. scrambled eggs. well stocked salad bars. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If not. If you are going to a quality restaurant or one that is locally owned.com/theme/609/restaurants. many of the soups are bean based with no meat.
vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. If you thought you'd never dine again under the Golden Arches. Indian restaurants are terrific for vegetarians. Japanese. Many Italian soups. Just take a moment to quiz your server about how the dishes are prepared . you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. though. At the big chain restaurants like Olive Garden or the Spaghetti Factory. spanikopita (spinach pie) and salad made with a grain called tabouli. you can have gazpacho (a cold vegetable . and samosas. you have a delightful adventure ahead of you . too. If you like Mexican fare. ovo lactos have lots of options. especially the ovo lactos.try dal. Depending on the chain. Hit a Greek restaurant and load up on hummus. you can add a baked potato. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. rice and noodles. such as pasta fagioli. If you're new to Indian cuisine. be aware that many Indian dishes are prepared using clarified butter. Plain cheese pizza. Order your salad with no meat and you're set to go. although not all cities have them. spicy lentil dish.just ask that your meal be prepared with vegetable oil instead.Italian restaurants are another great option for vegetarians. offering delicious vegetable entrees. don't fret . If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant.Even fast food restaurants are getting into the healthy trend. which is loaded with vegetables. Other ethnic options are excellent choices for vegetarians. Most fast food chains now offer garden salads in a wide variety of different flavors. delightful little pastries stuffed with meat. too. and not beef or chicken). dolma (stuffed grape leaves). as it pasta primavera. a traditional. Pasta with meatless marinara sauce is a staple menu item. get their protein from rice and beans (just make sure that they use vegetable broth. which are an excellent source of protein (and delicious). And if the gang heads out for pizza.some dishes that sound vegetarian on the menu may contain meat or eggs. yogurt and fruit or a number of other meatless items off the menu. and they'll make sure your meal comes the way you want it. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. called ghee . you were wrong. baba ganoujh (a delicious eggplant spread). are just as tasty as the meat-loaded kind. Tell your waiter that you don't eat meat. as well. or Mexican food. or even a cheese-less pizza topped with vegetables. Chinese restaurants are great for vegetarians. The Indian diet has a rich tradition of vegetarianism.
chiles rellenos (green peppers stuffed with cheese. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If you're not comfortable with taking a chance on the veggie burger. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.soup). dazzling your guests with such tasty choices that they'd be foolish to miss the meat. you really do have to stand firm.and. Etiquette is. if you're questioned. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. the breaded and fried) and bean-and-cheese versions of all the usual favorites . they may not know how to feed you. Assure the well meaning. It's tough. Here they are worrying about your health and you are worrying about hurting their feelings. fundamentally. do so . The choices are more diverse than what you think. Don't be afraid to ask questions when you are dining out. Offer to show them websites. smile and say that they're so delicious that you're happy to enjoy them. But what if you're the guest? Often. loved one that you are indeed paying attention to your health. that your diet is the perfect diet for you.burritos. That you feel.can be problematic for people on special diets. enchiladas. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. you need to make the best of things. This is one time. even if your hosts know that you're vegetarian. remember that's it's just for one meal . tostadas and tacos.both attending them and hosting them . simply order a salad or baked potato. Or you may end up in a situation where your hosts simply have no idea of what your needs are. books and magazines so they can learn more. you can make sure that you have a tempting variety of delicious foods. If all there is on the table that you can eat is bread and salad. but often misguided. If you're the host. Dinner parties . the family member or friend that just will not accept that you've gone meatless. enjoy the company and have a good time anyway! . In those cases.chat with your tablemates. Even if it's disappointing. about behaving well under challenging circumstances. and you have the research to back it up.
eat. or dairy. You'll be surprised at what people have to say . and leave some empty space so it looks like you ate something. If the conversation is compelling. you can make them feel extra welcome in your home. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or didn't. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or if there's anything they absolutely hate.If there's absolutely nothing on the menu that you can eat. most people won't notice how much you did.and it'll save you the effort of serving. allowing guests to fill their plates only with what they want. Part of being a terrific host is anticipating your guests' needs. then eat a light meal before you leave the house. ask them if they have special dietary needs. or peanuts. If you're comfortable handling meat products and are doing it for the courtesy of your guests. stick to your choices and prepare a vegetarian dinner. but you won't be suffering from hunger pangs throughout the evening. so you have more time to enjoy your guests. If you're headed to a big social event like a wedding or a family dinner. Think about how you'd like to be treated when you go to dinner at a friend's home . If someone asks. by all means do that. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. don't make an issue of your diet.how about offering the same courtesy to them? When you invite guests to dinner.some are allergic to bell peppers. It helps them to feel comfortable if they don't want to eat something . Even under the worst circumstances there will be something for you to snack on. When having people to your home for dinner. no one is really interested in what you can't eat. You can choose to prepare a separate meal in your home for your meat eating guests. Chances are good that people won't even notice that they are eating dishes that don't contain meat. or your hostess sits a plate of animal food in front of you. Whatever happens. tell them you're vegetarian and steer the conversation to something else. but only do so if you won't be compromising your choices. Hide the meat under some lettuce. One sure way to make everyone happy is to serve a variety of different dishes buffet style. and you think there might be challenges finding something to eat. To be blunt.squish things around and mess up your plate. You should only serve meat if you genuinely feel comfortable doing so. It's a choice only you can make! .no one will be looking at their plate and wondering why there's still food there . do what children do .
and when she takes a quart or more of a formula per day and still acts hungry. breast milk is the optimal food. In addition to the sugars and other nutrients.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. choose a soybased formula . substances in breast milk that make it superior to infant formula.you're not passing on any of the antibiotics. as yet unidentified.soy is less likely to cause allergies than cow's-milk-based formulas. it's time to introduce your baby to solid foods. is made as close as possible to that of mother's 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. . Out first food is our mothers' milk. made just for us and full of all the nutrients we need. for most babies. as it can cause intestinal bleeding and lead to anemia. pesticides or other contaminants that you would if you were eating meat. (And if you're a vegan and you breast feed. your child is still a vegan.breast milk is a natural food for humans while cow's milk is not). as it's not designed to meet their nutritional needs. The timing varies from baby to baby . This isn't necessarily true. scientists believe that there are other. and it's all we require or should eat for the first four to six months of life. your breast milk is superior to that of meat-eating mothers . 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. Also. if you're a vegetarian. Cow's milk should never be fed to babies under one year old. Should you decide not to breast feed. The good news is. the alternative to breast milk. At the four-to-six month mark. too . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. We all start out life as lacto vegetarians.So you've decided to become a vegetarian. it's time to transition to solid foods. Infant formula. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Whether or not you breast feed is entirely your decision but. But don't give regular soy milk to a baby less than a year old.
which can be cooked until fairly soft and have a pleasant. Most babies are very fond of lentils. Adapt the guidelines in the baby books to the vegetarian diet. you can start offering your child some vegetarian versions of classic kids' favorites.once your child is old enough to transition off formula.they'll be a bit fussy sometimes. Raw vegetables can be introduced then. Start with raw. or round. except for not feeding them meat." take care that the foods aren't too hard. Vegetarian and vegan children are just like any other kids . 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. Start with cooked grains . Good choices are carrot sticks. large. hot dogs and sandwich slices . As you ease into the toddler/preschooler years (ages 1 to 4). Follow the same feeding schedules and advice that you would for any other baby.You'll want to introduce solid foods slowly. regular soy milk. start introducing high-protein legumes to the baby's diet. sharp. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. preservatives and any other additives that your baby doesn't need. Once your baby eats cooked cereal. regular soy milk or rice milk. about a half-ounce per serving. as almost every baby can digest it easily and unlikely to cause an allergic reaction. bland flavor. lettuce and other leafy green vegetables. If you buy prepared foods. As long as it's safe for the baby to chew. begin to slowly introduce other foods. so that their systems can get used to the change in diet. Nut butters should not be fed until after 12 months. When giving babies "finger foods.rice cereal is best. juice. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. you can give him water. and lightly blanched and cooled broccoli. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. an vegetables that adults eat are fine for a child. buy ones that are free from added sugars. or any other nutritious liquid. as well as soy cheese and soy yogurt two servings per day. At seven to ten months. so if your baby has sensitivity to a food you can easily identify it. It's smart to introduce new foods one at a time. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Slowly add tofu into their meals and snacks. starting with veggies that are easy to chew and unlikely to present a choking hazard.
All marriages are about compromise. filling plant foods. and weighed slightly less than children raised on an omnivorous diet. to sandwiches. which is calorie-dense and full of good fats. Don't worry about a vegetarian diet affecting your child's growth . cookies and other baked goods Vegetarian diets feature a lot of bulky.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. they caught up by age 10. Peanut and almond butters are excellent sources of calories for kids. One of you is messy. fruits and vegetables to add lots of necessary nutrients to their diet. 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.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. you often find yourselves negotiating to find a middle ground that you can live with. as time passes. Very young children also need to eat more than three meals each day. 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 .add avocado. she adores opera. they sometimes don't get all the calories they require. One partner may be a social butterfly but . when they were actually taller than average. So be generous with the snacks featuring grains. You choose someone to spend the rest of your life with and. and since small children have equally small stomachs. but the other is neat. too.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. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . He loves reality television. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
Buy a few cookbooks and try new recipes to keep things interesting. . Cook a variety of tasty. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. Choose venues that offer both meat dishes and vegetarian options. it isn't a choice designed to make your life unhappy or more complicated. so that you can enjoy a fine meal together. No one likes to be told that they're "bad. you may be turning them off entirely. • Try to find restaurants where you can eat together. Try to respect their decision. and it has to be for them. Try to keep in mind that your choice to become vegetarian was a personal one. • Acknowledge that your spouse's diet isn't meant to hurt you. • Be a positive role model. It's understandable. The key to making it work is acceptance of each other's choices. • Don't talk endlessly about your diet. but still disagree on how to eat. especially in public. You and your spouse may agree on a lot of things. and the day-to-day struggle of paying bills. to believe that your ideal partner will share all of your values. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. on convenience or on habit. • Never attack your spouse's point of view. There are probably far more of those than there are issues on which you don't see eye-to-eye. As the popularity of vegetarianism increases. appealing meals so that your partner can see that the diet isn't boring. doing laundry. Married couples figure out how to adapt to such differences. whether it is based on ethical principles. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. If your partner is interested. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Try to get your partner to compromise on certain foods. If you judge your spouse harshly for not joining you in your vegetarian journey. when you're single and dating. too." particularly if they're simply eating the same diet as most of the other people they see every day. If your partner eats meat. veggie burgers and non-dairy cheese at home.the other's happy to stay home every night with a good book. the subject will come up naturally .but you can control how you behave towards them. See if you can get them to eat soy hot dogs. But that's unrealistic .no two individuals are exactly alike. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but don't lecture. closing the door to them making that step themselves in the future. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. You can't control what your spouse eats . • Play an active role in shopping and preparing meals.
sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Eating together is one of the great pleasures of any relationship. If they want to change. 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. One thing is certain.and if they're not supportive.• If you've agreed not to eat meat at home. If you can't stand to have meat around you at all. accept that your spouse may eat meat sometimes when they're not with you.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 . you can't control what they eat. your parents. Even if they're supportive of your decision. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Negotiate a menu plan that's acceptable to both of you. . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Whether you live with a partner. Although vegetarians aren't looked down upon today as much as in the past. and nagging doesn't help. however .and not turning them off by lecturing them! Only you know the dynamic in your home. so only you can figure out the answers to these questions. that's great . and dedicate a special section of the refrigerator to meat storage.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. you may find them ridiculing your food choices or even actively trying to sabotage you. there will still be people who think that your new lifestyle is a weird one. Again. 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 children or roommates. DEFENDING YOUR CHOICE Being new to vegetarianism. it's more than likely that you're the only person in your household going meatless. this is a huge issue.
you may simply want to negotiate who cooks what. (Vegetarian food is also available for Israeli vegetarian soldiers. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try out a few of these yummy recipes.) 5. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Learning how to cook without meat can be a daunting task.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. here are some helpful tips to allow you to deal with your partner's choice: 1. and prepare your own entrée on the other nights. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. 3. 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. so that nobody's beliefs will be violated. Consider. Here are some great recipes for you to try. If your partner has decided to go vegetarian and you don't embrace that choice. and that you can share together. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try to see the positive side of your partner's diet. and the compromises you and your family are willing to make. A little compromise and understanding can go a long way. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. even though many Israeli soldiers do not normally keep the kosher laws. You don't need to be an expert. The vegetarian lifestyle will be most difficult for the non-vegetarian. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. for example. and when . while your spouse would be doing so if she/he ate meat.If your feelings aren't that strong. . but it doesn't have to be. Try to find some good vegetarian recipes that you find convenient and enjoyable. that all meals served by the Israeli military are kosher. Becoming a vegetarian is an exciting change in your life. 4. 2. It all comes down to what your needs are. When family and friends begin to question your new meatless diet. Recognize that if you eat vegetarian food you are not compromising any principle or belief.
puree with half of the cilantro until smooth. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. coarsely chopped. chopped • 1 bunch fresh cilantro. Mix potatoes together with pinto beans. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and 1/2 cilantro. toss diced potatoes together with cumin. Set aside to cool. and ketchup. and roll up. 1/2 cheese. Spoon tomatillo sauce over enchiladas. Bake for 20 minutes. divided • 2 (12 ounce) packages corn tortilla • 1 (15. husks removed • 1 large onion. Fry tortillas individually in a small amount of hot oil until soft. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). or until tender. and spread remaining cheese over sauce. and place in an oiled baking dish. Place seam side down in an oiled 9x13 inch baking dish. In a bowl.5 ounce) can pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. or until hot and bubbly. chili powder. boil tomatillos and chopped onion in water to cover for 10 minutes. salt. Meanwhile. 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. Once cooled. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Bake in the preheated oven for 20 to 25 minutes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn.
split . egg. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl.pour off the water and save the remaining potato starch. stirring occasionally. and garlic until tender. In a large bowl. and basil. turning once. Serve hot. For each pancake. Cook until vegetables are tender. red pepper. and chili powder. Potato Pancakes 4 medium baking potatoes. chopped 1 egg. and squeeze out the excess liquid into another bowl. and reduce heat to medium. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and cook 4 minutes. place on skillet and flatten with a heat-proof spatula. Bring to a boil. coarsely shredded 4 green onions. kidney beans. and corn. Cook for about 8 minutes. until brown on both sides. Stir in mushrooms. and reserved potato starch. The starch from the potatoes will settle into the bottom of the bowl . celery. combine the potato mixture. mix the potatoes and onions. Wrap the mixture in cheese cloth or paper towels. press together about 2 tablespoons of the potato mixture with your hands. and simmer for 20 minutes. about 6 minutes. finely chopped • 1 egg. Season with cumin. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Stir in green pepper. heat skillet over medium-high heat. oregano. carrots. green onions. Stir in tomatoes. 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. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. salt and pepper. peeled and coarsely shredded 1 medium onion. Cover. lightly beaten • 6 tablespoons salsa. Sauté onions.
Cook over medium heat for 4-5 minutes on each side or until firm and browned. Top each with 2 teaspoons tomato paste. Cover each with remaining dough. and separate into 4 rectangles. Moisten edges of rectangles with water. In a small bowl. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. sprinkle half of the cheddar cheese and cayenne pepper. burger. Sprinkle each with 1/4 teaspoon oregano. mix well.In a large bowl. mash beans with a fork. combine sour cream and remaining salsa. 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. Top with a tomato slice. thickness. Press the edges firmly with a fork to seal. sour cream mixture and slice of cheese on bun. Place 2 slices mozzarella on each rectangle. Flatten to 1/2-in. Sprinkle half of the Parmesan cheese over each tomato. Add the rice. Place a lettuce leaf. egg and 2 tablespoons salsa. onion. Tomato Cheese Melt • 1 onion bagel or English muffin. Place 2 rectangles on a 9x13 inch baking sheet. Pinch together perforations to seal. 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). Bake in the preheated oven 10 to 12 minutes. from the heat for 4-5 minutes or until cheese is bubbly. or until golden brown. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Broil 6 in. Unwind the roll dough.
sliced • 1/4 pound zucchini. Uncover. garbanzo beans with liquid. stirring every 15 minutes. Boil without stirring 4 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stir. Heat oil in a medium saucepan over medium heat. and continue baking 30 minutes. corn syrup and salt. Bring to a boil. Place popcorn in a very large bowl. and bay leaf. for 1 hour. and saute onion until tender and lightly browned. Monterey Jack cheese. Stir in brown sugar. wine. Cover. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and Romano cheese into the vegetable mixture. mix onion. stirring to coat. and continue baking 10 minutes. Pour in a thin stream over popcorn. chopped • 1 (8 ounce) can garbanzo beans. 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). chopped • 3/4 cup dry white wine • 3 tablespoons butter. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Place in two large shallow baking dishes and bake in preheated oven. zucchini. butter. In a medium baking dish. tomatoes with liquid. and bake in the preheated oven 30 minutes. stirring constantly. garlic. melt butter. Remove from oven and let cool completely before breaking into pieces. In a medium saucepan over medium heat. Stir heavy cream. basil. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Remove from heat and stir in soda and vanilla. until cheeses are melted and bubbly.
fresh mushrooms and carrots. Stir in vinegar and cook for approximately 3 minutes. vegetable base. thyme and sliced artichokes and cook for 25 minutes. in order for vinegar to evaporate. Let cook for 15 minutes. pepper. sliced • 3 pounds carrots. salt. nutmeg. Add dried mushrooms along with the water they soaked in. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. mashed • 3/4 cup white sugar • 1 egg.• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. season with salt and serve. chopped • 3 cloves garlic. Stir in capers and parsley. lightly beaten • 1/3 cup butter. It works well when using a 3 millimeter slicing disk. softened in water • 3 pounds fresh mushrooms. slice thinly and set aside. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Cook for 15 minutes. Using a extra-large stock pot sauté onions. Stir in water. Sprinkle flour over onions and cook for 1 minute. garlic and shallots in olive oil and set on low. cayenne.
In a large bowl. Sprinkle topping over muffins. softened • 1/4 cup butter. room temperature • 1/3 cup margarine. Roll up dough and cut into 12 rolls. Bake in preheated oven for 18 to 20 minutes. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. softened • • 1 (3 ounce) package cream cheese. cover and let rest for 10 minutes. In a small bowl. combine brown sugar and cinnamon. mix together brown sugar. until a toothpick inserted into center of a muffin comes out clean. sugar. or line with muffin papers. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. After the dough has doubled in size turn it out onto a lightly floured surface. 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. baking powder and salt. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. 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.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). egg and melted butter. Place rolls in a lightly greased 9x13 inch baking pan. Roll dough into a 16x21 inch rectangle. In a small bowl. Stir the banana mixture into the flour mixture just until moistened. 2 tablespoons flour and cinnamon. Spoon batter into prepared muffin cups. Select dough cycle. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Lightly grease 10 muffin cups. beat together bananas. In another bowl. press Start. baking soda. Cover and let rise until nearly . mix together 1 1/2 cups flour.
Sauté this for another couple of minutes.com/products/censura. vanilla extract and salt. use extra firm). beat together cream cheese. Spread frosting on warm rolls before serving. Stir Fry: Sauté onion and green pepper in oil. 1/4 cup butter. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When it starts to get golden. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Add water and mix thoroughly. Bake rolls in preheated oven until golden brown. Remove from heat and add mustard and margarine. move them to the sides of the pan and form an empty circle in the middle for your tofu. crumbled tofu (don't use silken. about 30 minutes.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Add more oil to the middle of the pan. Heat on Med until thick and bubbly. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. about 15 minutes.doubled. You can add some turmeric for color if you like. Meanwhile. While rolls are baking. When they are good and soft. then add your drained. mix in the peppers and onion and keep frying. When it looks like you could eat it. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. preheat oven to 400 degrees F (200 degrees C). Set aside. confectioners' sugar.
chopped 1 can olives. Bake at 400 for about 45 min. heat broth in large kettle. Add cooked veggies and coat them w/sauce. and close it up as best as you can w/ the torn top shell. beans. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Cook in microwave or oven till about 3/4 cooked. combine flour. Spoon in veggies and sauce. or whatever you like.A variety of veggies such as green beans. salt and garlic powder. then add spinach on top. Spoon in filling. You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce. add spices. pinto. mushrooms. tarragon. chopped 1/4 cup chopped cilantro. Thaw pie shell and take 1/2 out of the tin. Set aside 1/2 cup of cheese sauce in separate container. cook chopped veggies (NOT spinach. Heat on medium heat until bubbling and thick. and lower heat. cumin. or just about anything. nutritional yeast. Meanwhile. layer 1/2 cheese on bottom of lower crust. black). Roll and push to one . To make sauce. just keep it till later). 1/2 cup salsa (optional) In medium-large saucepan. Add water and mix thoroughly. Add slowly either cornstarch or flour till slightly thickened. 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. zucchini. Place a tortilla in pan and cover in enchilada sauce. Meanwhile. olives. till crust is brown and delicious cheese and juice oozes out. Add onion. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add rest of cheese on top of that. Remove from heat and add mustard and margarine. drained 2 medium onions. Mix it up.
keep warm. Continue until all tortillas filled. 30-45 minutes. Usually lasagna takes about 45 minutes to cook thoroughly. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Add olive oil to a large skillet. sliced .. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Cover and bake 15 min. Add herbed tofu. stir well.. vegan cream cheese 2 Tbsp. and lemon juice. repeat process until all noodles are used up. top with spaghetti sauce. Place 3 lasagna noodles in bottom of 11x7 baking dish. Bake at 350 until brown. spread carrot mixture over top. place over medium-high heat until hot. use your own judgment. 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.end of pan. until it is thoroughly heated. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Remove from heat. simmer uncovered for 5 min. just to make it a little bit more cheesy!). at 375 degrees. set aside. Add parsley and garlic. Add carrots and veggie broth. nutritional yeast at this step. Stir in nutmeg (possibly you could add some about 1/4 C. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Uncover and bake an additional 20-30 min. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. herbed tofu 8 oz. sauté for 1 minute. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. vegan cream cheese..
covered. Heat the oil in a small skillet. about 20 minutes. Bake for 35 minutes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Pour the mixture into a lightly oiled. In a mixing bowl. combine the onion with the rice and all the remaining ingredients. 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. TORTILLA CASSEROLE One 16-ounce can pinto. Cook over medium-high heat and bring to a boil. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. be careful not to burn. remove pan from heat.• 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. Stir together thoroughly. and add tomatoes. Add the onion and sauté over low heat until lightly browned. 1 1/2-quart baking casserole. Just as the garlic begins to turn brown. Allow pan to cool. Remove from heat and stir in basil. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or until the top is golden brown and bubbly. preferably organic • 1 to 2 fresh jalapeño peppers. seeded and minced. 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. pink. or black beans. salt and sugar. wine. water. Reduce heat to low and simmer.
Add the mushrooms and continue to sauté until the mushrooms are wilted. heat the margarine or oil in a medium-sized saucepan. and then add the baked tofu and . Combine the first 7 ingredients in a mixing bowl. spelt. stirring constantly.2 cups frozen corn kernels. When the noodles are done. etc. Add the noodles and cook until just tender. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. and then return them to the pot. 2-quart casserole dish and layer as follows: 4 tortillas. Mix thoroughly. according to package directions. Slowly pour into the saucepan. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Repeat the layers. Bring water to a boil in a large pot. half of the cheese. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. In the meantime. Lightly oil a wide. Simmer gently until the sauce has thickened. Bake the casserole for 12 to 15 minutes. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pour in the sauce. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. half of the bean mixture.) • 1 tablespoon light olive oil • 3 medium celery stalks. then cut into squares to serve. Let stand for a minute or two. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. overlapping one another. then remove from the heat. cheddar. or until the cheese is bubbly. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. drain them. thawed 2 scallions. finely diced • 2 to 3 scallions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.
diced and sprinkled with vinaigrette . warm the refried beans in a saucepan with a little water to loosen. Place everything on the table. warmed or taco shells. drained • Cured olives. black or green • Fresh mozzarella balls or very fresh tofu. burrito. 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. Top generously with wheat germ. large shallow casserole dish. 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. Transfer the mixture to an oiled.or soft taco-size. and then cut into squares to serve. black olives. Bake for 30 to 35 minutes. cooked with a vegetable bouillon cube. TORTILLA FIESTA • Flour tortillas.scallions and season to taste with salt and pepper. or until the top is golden brown and beginning to get crusty. Cook some quick brown rice according to package directions. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Allow to cool for 5 minutes. soy yogurt.
When the pasta is done. MUSHROOM-STUFFED POTATOES. • 4 large baking potatoes • 1/4 cup organic dairy. drain it and return it to the pot. prepare a platter or two of antipasto and slice the bread. Stir in the pasta sauce (and if you've used dry pasta. the diced tomatoes). Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Pass around the Parmesan cheese for topping the pasta. green part only. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. or rice cream cheese . While bringing a large pot of water to a boil and cooking the pasta. Add the remaining ingredients and stir well to combine. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. soy. When cool enough to handle. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Warm up as needed.• 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. leaving a sturdy shell. and serve. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. about 1/4 inch thick all around. cut each in half lengthwise.
soy milk. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. or rice milk • 2 cups finely chopped broccoli florets. with the mashed potato in the mixing bowl. leaving a sturdy shell. Season with salt and pepper and stir well to combine. 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. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. Add the mushrooms. Add the remaining ingredients and stir well to combine. and serve. leaving a sturdy shell. and serve. stirring occasionally. Add the onion and sauté over medium heat until golden. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven. When cool enough to handle.• 1 tablespoon light olive oil • 1 large onion. When cool enough to handle. Heat the oil in a medium skillet. liquid and all. Stuff the mixture back into the potato shells. Stuff the mixture back into the potato shells. cut each in half lengthwise. Combine the mushroom mixture. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. cover. cut each in half lengthwise. and cook until they are done to your liking. Scoop out the inside of each potato half. Stir in the cream cheese. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half.
Allow to cool completely. Wipe the mushrooms clean. and stir. cover the top of the pie with thin banana slices arranged in concentric. preferably two. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Transfer to a small saucepan and add the chocolate chips. Broil until the mushrooms begin turning dark and are touched by charred spots. thinly sliced Preheat the oven to 350 degrees. shiitake. Puree the tofu in a food processor or blender until completely smooth. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Combine the mushrooms with the teriyaki mixture and stir together. Arrange in a shallow foil-lined pan and pour any excess marinade over them.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Stir in the maple syrup. or a combination) Preheat broiler (unless using a toaster oven). Cook over medium-low heat. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. then refrigerate for at least an hour. If using shiitakes. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Remove from the broiler and transfer to a serving container. stirring often. Combine the first 4 ingredients in a mixing bowl and stir together. Broil in the oven or a toaster oven for 4 minutes. until the chocolate chips have melted. cremini. then cut into wedges to serve. oyster. or until the top of the pudding feels fairly firm to the touch. slightly overlapping circles. any variety (portabello. about 4 to 5 minutes.• 1 tablespoon honey. remove and discard the stems. baby bella. or brown rice syrup • 16 ounces fresh organic mushrooms. 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 . maple syrup. Just before serving.
then use a whisk until the mixture is smooth. and salt in a mixing bowl and stir together. 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. preferably cane juice sweetened • 1/2 cup chopped walnuts. then carefully remove with a spatula to plates to cool. Combine the flour. Let stand for a minute or two. . Bake for 25 to 30 minutes or until golden on top. Bake for 10 to 12 minutes.• 1/2 cup natural style peanut butter. and peanut butter in another bowl and whisk together until smooth. then cut into squares or wedges to serve. 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. or until the bottoms are just lightly browned. and a knife inserted into the center comes out with chocolate. 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. Stir in the chocolate chips and optional walnuts. baking powder. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Allow to cool to room temperature or just warm. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. but no batter. sugar. optional Preheat the oven to 350 degrees. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. Pour into a lightly oiled 9-inch round or square cake pan. Stir together until the wet and dry ingredients are completely mixed. Combine the applesauce. rice milk. Stir in the chocolate chips and optional peanuts.
and add the water. Stir the sliced asparagus. or to taste Crust: In a medium sized bowl. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. the more water you use. Filling: In a medium-sized bowl. mushrooms. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. combine the flour and salt. Yield 1 tart. or until it's set. Remove it from the oven. beat together the eggs and milk. Pat the dough into a 10 or 11-inch removable-bottom tart pan. 12 servings. into 3/4-inch pieces. and salt and pepper into the egg mixture. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. 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. Prick it all over with a fork. the tougher your crust will be. adding an additional tablespoon of water only if necessary. oregano and thyme. a mixer or your fingers until the mixture is crumbly. Bake the tart in a preheated 350°F oven for about 30 minutes. Bake it in a preheated 350°F oven for 10 minutes.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. on the diagonal. Remove the tart from the oven. then stir in the cheese. Mix until the dough just holds together. Pour the filling into the crust. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. and let cool. and cool to lukewarm before removing the bottom. Slice six of the asparagus stalks. Baked Ravioli . Cut in the butter and shortening.
whole mozzarella cheese-2 cups shredded. Fry each piece in oil until brown . Serve with a crisp salad. pepper and garlic together. hot and golden. can Italian peeled tomatoes • 1 tsp. cheese. until tender. Add the tomatoes. Place tomatoes in a blender and puree. eggplant. Place the cooked ravioli in the pan and top with the rest of the sauce. parsley. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. sugar and salt in to the saucepan with the vegetables. celery onion and carrot. Bring to a boil. Lower the flame and simmer for 20 minutes.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. package of frozen ravioli • 8 oz. salt • 13 oz. Chop eggplant. Cook the ravioli as described on the package. Cover and cook for 10 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. 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. sugar • 1/2 tsp. celery carrot and onion. The cheese should be bubbly. Slightly undercook them. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a large saucepan over a medium heat stir place in the olive oil.
Add eggplant. coarsely chopped. and herbs. stir until coated with oil. until softened. Cover and cook over low heat about 15 minutes. or 2 cans (14. about 8-10 min. or until eggplant is tender but not too soft. about 2 min. minced • 1 Plum tomatoes. crushed and minced • 1 large onion. Take remaining 1/4 cup cream and toss with pasta. . Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. zucchini. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Keep going till run out. cubed • 2 green bell peppers. stir to combine. stirring often. mix well. heat olive oil over medium heat. 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. Add peppers. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Add garlic and onions and cook. stirring occasionally to keep vegetables from sticking. Add 3/4 cup of the cream and boil until slightly thickened. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Cover and cook for 10 minutes. about 6 to 7 minutes. Add tomatoes. coarsely chopped • 4 large tomatoes. quartered and thinly sliced • 1 small eggplant.on both sides.
pepper. frozen chopped spinach 1/2 lb. Mozzarella. Boil pasta until al dente. Season the tomatoes for taste (salt. Let it cool down. pkg. flour 1/2 tsp salt 1/2 tsp. 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. crumbles 1 pt. .Rigatoni With Tomatoes. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. Feta Cheese. cottage cheese 4 eggs 6 tbsp. Combine oil & lemon juice (for salad dressing. 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. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pepper 2 tsp.) Place tomatoes on baking tray. etc. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. butter Preheat oven to 350 degrees. Let it cool. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.
In medium bowl combine all filling ingredients and mix well. marjoram. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. etc. stick a knife or toothpick into the center of the pie. heat oven to 400. pepper. Meanwhile. Fill each manicotti with mixture. Bake the pie for one hour. flour and eggs. Pour remaining sauce over manicotti. Grease a 9" square baking pan with the butter and pour the mixture into the pan.In another bowl mix together salt. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. the pie is ready. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Thread onto metal or soaked bamboo skewers. If it comes out clean. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Uncover. Let the pie cool for a few minutes. Then combine the two mixtures into one bowl and stir well. Place filled manicotti over sauce. Bake an additional 5-8 min or until cheese is melted. Serve with Italian bread or garlic bread sticks .) • 2 tsp garlic. about 10-15 minutes. Drain. Let sit for one half hour. Make sure you spread it evenly. sprinkle evenly with cheese. Grill or broil until colour shows on vegetables. To tell if it is done. 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. rinse with cold water and let drain. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.
about 5 minutes. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. thin strips . red bell pepper cut in short. or until they begin to soften. cook onion and garlic in oil for 3 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. and mushrooms. bok choy. combine ingredients. mix well. chopped • 8 oz. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Add soy sauce. sliced diagonally • 2 c baby bok choy. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. peeled & grated • 1 medium carrot. Continue cooking. Fry 2-3 minutes on each side or until golden brown. chopped • 1 red bell pepper. celery. lightly coated with non-stick cooking spray. stirring frequently. vegetable stock. Serve over rice. mustard. Pour about 1/2 cup batter on hot griddle. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. bell pepper. grated • 1/4 C onion. until vegetables are crisp-tender. 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.
When it begins to smoke. Mix to blend well and set aside. heat oil in large deep skillet or wok over medium heat. Stir until the eggs are firm but moist. Sprinkle with peanutes or cashews. tossing well. simmer until vegetables are crisp-tender. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Place a small skillet over medium heat. cook 1 minute. red pepper. Drain noodles. Pour in the sauce and cook until the rice is heated through. cook 3 minutes. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. . Add mushrooms. cook 30 seconds. stirring frequently. stirring occasionally. Meanwhile. lightly beaten 1 carrot. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add the carrots. stirring occasionally. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Drain and rinse in cold water. and peas. Drain again and reserve. Add broth and sugar snap peas. Serve hot. add the remaining 1/4 cup of peanut oil and the garlic. celery. Stir-fry 1 minute. Stir briefly. Set aside.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. and vinegar. Add sesame oil. Transfer the eggs from the skillet to a small bowl and break them into small curds. Stir in the rice and stir-fry 1 minute. Bring 1 quart of water to a boil in a small saucepan. 3 to 5 minutes. When it begins to smoke. about 5 minutes. Add the carrot and boil 1 minute. Add tamari or soy sauce. Place a wok over medium-high heat. if desired. add to skillet with vegetables. bell pepper and bok choy. in 1/2" cubes 1 red bell pepper. Add ginger and garlic.
drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. 8x8x2 inches. After all of the ingredients have been thoroughly (yet gently!) mixed. Next. leaving the skins on. pkg. 1/2 cup of the picante sauce and 1/2 cup of the cheese. vinegar. Mix beans and remaining 1 cup picante sauce. cook the potatoes in boiling water until tender. oregano. egg product. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. drain them and move the potatoes to a mixing bowl. seeded • 1/2 c chopped green onions • 1/2 c black olives. press in bottom of baking dish.Potato Salad • 2 lbs med. Spray square baking dish. This dish will keep well in the fridge for up to a week. 6 servings Spinach Stuffed Tomatoes 10 oz. After the potatoes are tender. crumbled feta cheese • 1 sweet red bell pepper. They are done when you can easily stick them with a fork. drained 1/4 tsp chili powder Heat oven to 350 degrees. let the salad stand for at least thirty minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. and rosemary. mix the oil. Mix rice. spoon over rice mixture. Let stand 5 minutes before serving. Sprinkle with remaining 1/2 cup cheese and the chili powder. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. with nonstick cooking spray. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Do not overcook! While the potatoes are being cooked.
soy sauce. Toss the cabbage mixture with the vinaigrette. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . garnish with chopped green onion and toasted sesame seeds. salt & pepper to spinach mixture and blend well. onion. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Discard seeds. Serve salad in a large bowl. In another large bowl mix cabbage. sugar. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Asian pears. Asian Slaw • 1 head of Napa Cabbage. Put in large bowl. Slice and hollow out centers of tomatoes. Sprinkle with remaining mozzarella and parsley. green onion and red pepper. Let stand 5 minutes. parmesan. carrot. drain well and squeeze dry. shredded • 2 Asian pears. This salad goes well with grilled meats and fish. Invert tomatoes shells on paper towels to drain. honey. Let stand for 20 minutes. Chop pulp finely and add to spinach. Add 1/2 cup mozzarella cheese. Preheat oven to 350 degrees.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. cilantro and sesame seeds in a large bowl. Spoon evenly into tomato shells. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar.
Simmer tomatoes with the two cheeses for three minutes. Pour into greased 9x13" pan. and pepper. heavy cream. (The alcohol burns off but makes tomatoes "come alive". then add 1 cup of heavy cream and simmer for one minute. garlic. Set off burner and allow cheese to melt into soup. salt. Add chopped white part of green onion. Simmer for 2 minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Add red pepper flakes. . Add parmesan cheese at the end of cook time. Cook on low heat for 30 minutes. Bake at 350 degrees 5060 minutes. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. Rapidly add vodka.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta.
chopped • 1 tsp. Combine potatoes and 1/4 cup onions. salt-free lemon/herb seasoning • 1/2 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Zucchini Soup • 4 medium zucchini. Vermont Cheddar Pie • 2-3 cups diced. 8 oz. cream cheese • Chopped fresh chives or edible flowers for garnish. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. pour carefully over cheeses. sprinkle parsley flakes in a larger circle around the 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.Mix completely with the sauce and serve immediately. . white pepper • Dill weed to taste • 2 pkgs. press into pie plate as crust. Carefully put a layer of spinach and crumbled feta cheese into the crust. quartered and sliced • 2 cans of 15 oz. milk. Combine eggs. Bake at 350 for 1 hour. vegetable broth • 2 onions. top with parmesan then cheddar cheeses. sprinkle paprika in a larger circle around parsley flake circle. Sprinkle with seasoned salt and garlic powder.
until smooth. a portion at a time. Now add chopped green onions and additional season salt if desired. white rice. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Add season salt and continue to simmer this combined mixture for another hour. Cook for approximately one more hour. Blend the cream cheese in blender until smooth. Then blend in zucchini mixture. Serve hot over warm. 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. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. or until beans are very soft and a red gravy is produced. onions. Bring to a rolling boil. Cook mixture until soft. Add all other ingredients. then cover and reduce to a low heat and simmer. except seasoning meat. approximately 20 to 30 minutes. add remaining liquid.In a saucepan. add zucchini. chicken broth. Add to a large pot and cover beans with water until water is two inches above bean line. Chill over night or until very cold. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . pepper and dill weed to taste. After beans have been cooking for approximately 2 hours. chopped green onions and rice. Garnish with chopped chives or fresh flowers.
In response. This can negatively affect his physical fitness. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Athletes must consume a minimum number of calories from all the major food groups. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. . since weight lost through these practices is mostly water and lean muscle tissue. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Athletes should avoid diets that fail to meet these criteria. There is no quick and easy way to improve body composition. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Be creative and use your imagination. In other words. it helps the body maintain its useful muscle mass. one should eat less and exercise more. it loses fat at a slower rate. as a result.500. A combination of exercise and diet is the best way to lose unwanted body fat.200 calories. lightly oiled. Not only does exercise burn calories. There are many. Losing fat safely takes time and patience. women require at least 1. Prepare a medium-hot skillet. This ensures an adequate consumption of necessary vitamins and minerals. not fat. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Dieting alone can cause the body to believe it is being starved. it tries to conserve its fat reserves by slowing down its metabolic rate and. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. with the calories distributed over all the daily meals including snacks. many more recipes out there for vegetarians. final mixture will be a little lumpy. This is just a start for you.• 2 tbsp powdered sugar Mix all ingredients together very well. and it may also help keep the body's metabolic rate high during dieting.
bicycling. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. As a result. and rowing. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. In reality. In addition. especially in large amounts. good health. walking.Fat can only be burned during exercise if oxygen is used. Good nutrition is not complicated for those who understand these dietary guidelines. swimming.selecting a variety of foods from within . and jumping rope. This section gives basic nutritional guidance for enhancing physical performance. Instead. To be properly nourished. a mixture of both fats and carbohydrates is used. stair climbing. however. walking. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Aerobic exercises include jogging. Diet In addition to exercise. Exercise alone is not the best way to lose body fat. most people would need to run or walk over 50 miles to burn one pound of fat. if any. will not make up for poor health and exercise habits. rowing. fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. is the best type of activity for burning fat. Anaerobic activities. athletes should regularly eat a wide variety of foods fro-m the major food groups. exercise to music. Aerobic exercise is best for burning fat. he needs to run or walk 35 miles if pure fat were being burned. For an average-sized person. swimming. Aerobic exercise. A good diet alone. and mental alertness. crosscountry skiing. bicycling. Because there are 3. which uses lots of oxygen. examples include jogging. fat is seldom the only source of energy used during aerobic exercise. running or walking one mile burns about 100 calories. cross-country skiing. proper nutrition plays a major role in attaining and maintaining total fitness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs.500 calories in one pound of fat. burn little. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. such as sprinting or lifting heavy weights.
Good dietary habits help reduce the likelihood of developing CAD.034 calories per pound per minute. Another dietary guideline is to consume enough calories to meet one's energy needs./min. especially saturated fats and cholesterol. = 11. CAD. a slow. while participating in archery. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Thus. A well balanced diet provides all the nutrients needed to keep one healthy.079 cal. To estimate the number of calories you use in normal daily activity. The result is a rough estimate of the number of calories you need to maintain your present body weight.each group.079 cal. results from the clogging of blood vessels in the heart. as shown in Figure 6-3. Similarly. and 15 if moderately active. x 0. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Even snacking between meals can contribute to good nutrition if the right foods are eaten. and durations. and a typical. .1 calories per minute (150 lbs. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. intensities. By comparing caloric intake with caloric expenditure. when the number of calories used equals the number of calories consumed. For example. a person running at 6 miles per hour (MPH) will burn 0. You will need still more calories if you are more than moderately active. they should eat three meals a day. a 150-pound person would burn 5. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. a person will burn 0. x 0. 150-pound male will burn 11. that is.1 calories/ minute) or about 305 calories/hour.85 calories/minute (150 lbs./lb. the state of energy balance (positive. Avoiding an excessive intake of fats is an important fundamental of nutrition./lb. progressive disease. as shown in Figure 6-4. A high intake of fats. has been associated with high levels of blood cholesterol. 14 if somewhat active. balanced.034 calories/minute/lb.85) or about 710 calories in one hour. The blood cholesterol level in most Americans is too high. or negative) can be determined. Keeping a daily record of all foods eaten and physical activity done is also helpful. Weight is maintained as long as the body is in energy balance. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested./min. multiply your body weight by 13 if you are sedentary. = 5.
In addition. plain water is the best drink to use to replace the fluid lost as sweat. Foods rich in complex carbohydrates (for example. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Finally. because they can lead to low blood sugar levels during exercise. Concerns for Optimal Physical Performance Carbohydrates. We should increase our intake of polyunsaturated fat. rice. At least 50 percent of the calories in the diet should come from carbohydrates. especially when training in the heat. The current national average is 38 percent. up to 60 minutes before exercising. and training sport. and possibly injury. Cool. Athletes often fail to drink enough water. Carbohydrates are the primary fuel source for muscles during shortterm. such as candy. water lost through sweating must be replaced or poor performance. the chief fuel burned is carbohydrates. Examples include weight training and the APFT sit-up and push-up events. 'but as the duration increases. are the primary fuel source for muscles during short-term. potatoes) are the best sources of energy for active athletes. high-intensity activities. Water is an essential nutrient that is critical to optimal physical performance. but to no more than 10 percent of our total calories. Repetitive. As a result. The body uses fat to help provide energy for extended activities such as a one-hour run. whole wheat bread. depending on body size. high-intensity activities. in the form of glycogen (a complex sugar). Initially. it is important to eat foods every day that are rich in complex carbohydrates. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). can result. Athletes . It plays an important role in maintaining normal body temperature. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. the contribution from fat gradually increases. It is also important to avoid simple sugars. age. Individual caloric requirements vary. we should reduce our daily cholesterol intake to 300 milligrams or less. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. pasta. The evaporation of sweat helps cool the body during exercise.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. sex. Very intense activities use more carbohydrates. Sweat consists primarily of water with small quantities of minerals like sodium.
The recommended dietary allowance of protein for adults is 0. too much cholesterol in the body has damaging effects. Therefore. are helpful under certain circumstances. The primary functions of protein are to build and repair body tissue and to form enzymes. to the total energy requirement of heavy resistance exercises. 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. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. During intense training.0 to 1. these beverages can provide a source of carbohydrate for working muscles. During prolonged periods of exercise (1. This can improve endurance.5 grams per kilogram of body weight per day). can lead to abdominal cramps. 1. Sports drinks. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Cholesterol is a fatlike waxy substance and is produced by the liver. as do regular soda pops and most fruit juices. these drinks should be used with caution during intense endurance training and other similar activities. Weight lifters. who have a high proportion of lean body mass. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During periods of intense aerobic training. and diarrhea.should drink water before. if any. during. . which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. it is necessary to first understand what cholesterol is.5+ hours) at intensities over 50 percent of heart rate reserve. and after exercise to prevent dehydration and help enhance performance. Many people believe that body builders need large quantities of protein to promote better muscle growth.8 grams per kilogram of body weight. Although cholesterol has purposes and is important to overall health and body function. nausea. drinks that exceed levels of 10 percent carbohydrate. Protein is believed to contribute little. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. one's need for protein might be somewhat higher (for example. On the other hand.
This is done simply from reducing cholesterol by 1%. HDL is either reused or converts to bile acids and disposed. educate and provide healthful options. alternative ways to manage your cholesterol without having to rely on medications. The purpose of this ebook is to inform. though. When the cholesterol level is appropriate. With too much cholesterol in the body. which is another form of fat.Cholesterol forms every cell within the body. You want to ensure that your levels of this cholesterol remain . On the other hand when you eat foods such as fruits. there are several different body functions and several different substances that make up our understanding of "cholesterol. vegetables. and grains you can maintain optimal health as they do not contain cholesterol. cholesterol cannot be dissolved in the blood. molecules called lipoproteins carry cholesterol to and from cells. meat and eggs your cholesterol elevates. When you eat saturated foods such as dairy." 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. In fact. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol.) HDL transports cholesterol from cells back to the liver. Lipoproteins equip the cholesterol to move around the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. High cholesterol can be avoided! With a nutritious diet. and produces bile acids which are proven to aid in the digestion of fat. In fact. This is known as "good" cholesterol. the levels build up and cause damage by clogging your arteries. it plays a life-giving role in many functions of the body. Instead. When cholesterol is at a good level it works to build and repair cells. This puts you at serious risk for disease such as heart and stroke. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. produces hormones such as estrogen and testosterone.
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. and diabetes mellitus. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. which can raise our bad cholesterol levels. Other factors involved in this risk are age. In addition. smoking. some people require a very aggressive approach which includes cholesterol lowing medication. Low Density Lipoproteins (LDL. We will address this issue as we progress in "30 days to lowering cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. and aids to remove LDL from your artery walls. Understanding the Causes of High Cholesterol Besides diet. other causes of high cholesterol are lifestyle. consider renting the documentary movie "Supersize Me. Eating fast foods and convenience foods results in eating too many fats and salts.may lead to heart problems." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. If you want to see a graphic representation of this." This documentary details the attempts of one man to live on fast foods and little exercise alone. gender and the heritage of the individual. since having too low levels of HDL . HDL aids to ensure protection from the risk of heart attack and/or stroke. family history of heart disease.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol.high for optimum heart health. . gender. Obviously. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. when we speak of having "cholesterol levels" we mean more than one number. To maintain optimum health. For some. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol.even when other cholesterol levels are normal . we are setting ourselves up for problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. HDL consists of more protein than triglycerides or cholesterol. Due to heart risk factors besides diet.
The Dorsal Aorta or the main artery branches out into many smaller arteries.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.prevents arteries from working their best. work harder and start earlier in adopting a healthy lifestyle and eating plan. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. High levels of bad cholesterol may even prevent arteries . the cholesterol level starts to increase. If you have a family history of heart disease and high cholesterol levels. Just 20 minutes of aerobic exercise. Age and Gender: Cholesterol levels increase with age. including walking. Once a woman starts menopause. While there is not much that you can do about your age. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.especially bad cholesterol . Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Buy cooking oils that are unsaturated. Too much cholesterol in the blood . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. It is never too late to start on this path. Your Arteries and Cholesterol The job of your arteries is to pump blood. Use low fat cooking sprays to replace heavy oils whenever possible. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Exercise does not have to be a large time or money commitment. each day will lower cholesterol. Women generally have a lower level than men from age 50 to 55. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Diet: An important consideration in eating is choosing lower fat.
since cholesterol can actually lead to blockages in your arteries. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. it is critical then that we keep arteries free of bad cholesterol for optimal health. Even having "borderline" cholesterol levels . It helps pump the body's blood. Each are made up of epithelial cells. 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. smooth interior. In a healthy person. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Your heart becomes starved of required blood. The heart relaxes and produces enough force to push the blood through. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. No matter what your current health.or bad cholesterol levels that are elevated but not considered "very bad" . The main cause behind heart disease is this thickening of the fatty deposits in the arteries. High cholesterol levels fill arteries with thick substances that prevent your body from working well. As the heart beats. heart attacks. and the main reason behind the blocking of arteries is high levels of bad cholesterol.can increase your chances of heart disease or stroke. For this reason. Arteries are constructed of a tough exterior and a soft.from functioning at all. The middle layer is elastic and very strong. the arteries expand and are filled with blood. Consider: Heart disease is one of the leading killers in North America. and strokes. eating a better diet and getting exercise can help keep you healthy. this system works effectively and the blood can carry oxygen and other essentials throughout the body. This means that if you want to prevent heart disease. If this happens often enough you can suffer a heart attack or a stroke. The inner layer is smooth and allows the blood to flow easily.
The effects over all will be immediate. try to lower your saturated fat intake as far as possible. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. 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. As an added benefit. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Receive 25_35% or less of your day's total calories from fat. If you have too high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. but reducing your intake of all salts is the better choice. this sort of diet will also make you feel generally healthier and more energetic as well. . Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Limit your sodium intake to 2400 milligrams a day. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. 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.Eating is one of the things that can affect your cholesterol level a great deal. If you need assistance seek out a nutritionist or dietician. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Consume less than 200 milligrams of dietary cholesterol each day. In fact. you can take steps to regain your health by following a low cholesterol and low fat diet. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Again. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Sea salt is a better option. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. In fact. if you have elevated levels of high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you.
You can keep the skin on to seal in the juices so long as you remove the skin before eating. 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. salami and fatty red meats All foods that are fried. salad dressing and sauces. including select cuts of meat. sausages. Limit and eat only in moderation if at all: Highly processed foods. which can wreak havoc on your heart health. .Refuse foods made with harmful trans fats such as margarine. poultry. High cholesterol foods include: Organ meats (this includes liver. and especially processed meats such as deli meats. dry beans. • Enjoy foods high in soluble fiber. hot dogs. bologna. These foods include: Oats. fish. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. eggs and nuts each week. rye. 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.
With vegetables and fruits. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. In fact. 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. To put it simply. choose leaner cuts. white meat. chicken. and grains are healthier . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. those nations that eat more fruits. and cuts that have less white "marbleized" texture. The white "marble" is fat that can increase your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.not to mention the higher rates of obesity . Consider all the vegetables you may not have tried yet (please note that this list is not . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. there is no such worry. not poached. As an added bonus. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.that North Americans face.When selecting meat. but some fruits and vegetables have been linked to lowering cholesterol in patients. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. 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. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .and have lower cholesterol levels as a whole. Select fish such as cod that has less saturated fat than even chicken or other meats. vegetables. you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat. Even the leanest cuts of meat. Increasing your intake of fresh (not canned. fish. you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days.
green beans. lima beans to azuki beans. runner beans. These may include snow peas. soy beans. chickpeas. not just the seeds. kidney beans. from black beans. and many others) Bean sprouts Lentils Peas (again. green peas. many which you likely have not tried before. red beans. broad beans. borlotti beans.complete . sugar snap peas. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.there are too many vegetables to list here . mung beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . there are many delicious brands of peas.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. navy beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.
differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Centennial Crab. Cortland. Fuji. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. not just their size. it is a fungus. Mutsu. Empress. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. 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. Empire. Kandil Sinap.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Blushing Golden. and others. some quite rare. Mantet. you will be stunned by the range of lettuces out there. Jonagold. . and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green. these vegetables 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. Arlet. from butternut to acorn to pumpkins and gourds. Try the following varieties: Akane. from the common to the exotic. yellow and red peppers. Liberty. orange. Honey Crisp. Gala. Mcintosh. red potatoes. Braeburn. Chieftain. There are many types of mushrooms.
cranberries. crowberries. Patricia. among others) Pears (including Asian pears. Unize Plum. and sweet cherries such as Black Russians. barberries. and others) Berries (besides the usual strawberries and raspberries. Opal. and others) Persimmons Pineapples Plums (including Mt. cloudberries. Apple Bananas. Bartlett. Russet. blueberries. there are dewberries. Chinooks. and others) Cherries (from sour cherries. gooseberries. bearberries. Reliance. Cassava. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Baking Bananas. Lapins. Yellow Transparent. Yataka. Red bananas. Red Astrachan. currants.Northern Spy. and others) Clementines Dates Figs Grapefruits Grapes (there are many. boysenberries. wineberries. and Sensation Dwarf Peach. loganberries. sea grapes. Hedelfingers. Red Haven. Royal Plum. nannyberries. Starr. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. lingonberries. Virginia Gold. many kinds. Watermelon. bilberries. Stanley Prune_Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Wilson Juicy. Dietz. Baby Bananas. Canary. Red Secor. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Canteloupe. Empress Prune_Plum. Honeydew. elderberries. huckleberries. Starking Delicious Plum. Beirschmidt. Monmorency cherries.
Realize that these lists of fruits and vegetables is far from complete .treat it like a checklist of the food adventures you could have with food. Convenience foods. every week. most of us have tried only a small fraction of the fruits and vegetables that are out there. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. 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.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 buy some fresh fruits and vegetables you have not tried. and sugar. Look back over the list of fruits and vegetables . The secret to low-fat eating is to make eating the right foods as attractive as possible. The fact is. convenience. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Over the next 30 days. In fact. you will naturally choose foods that are good for you and for your heart. of course. Cooking and Cholesterol If you want to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. use this list of fruits and vegetables. Read about new varieties of fruits and vegetables and try them as well. avoid all fast-food. When you have many types of healthy and delicious foods to choose from. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. . you will want to cook your own meals more often. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Your taste buds and your cholesterol level will thank you for it. Print the list and circle all the fruits and vegetables you have not tried. and prepackaged meals. find a variety of fresh fruits and vegetables you have not tried and try them. salt. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. If you want to lower your cholesterol over the next 30 days.it is only a way to get you started in discovering new fruits and vegetables.
and drizzle the salad with olive oil and lemon juice. tomatoes. Simply chop up some favorite salad greens (mescalin mix. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. herbs) and garnish with a few nuts. cucumbers. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Cooking to lower your cholesterol is not very hard. Use good olive oil instead of butter. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. even if you are lost in the kitchen. There are many recipe books at your local library . a salad and sandwich take less time to put together than it takes to phone the pizza parlor. switch ingredients to healthier alternatives. Choose fresh ingredients . If you must use salt.the very freshest you can. Vegan. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . If you have recipes you cannot part with. 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. and Indian recipes. you can easily create a salad that is enticing. Buy some fresh herbs. 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. Japanese. Wrap some veggies in a tortilla. cut more veggies into a salad. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. zucchini. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. carrots.This isn't hard to do. Not only is this healthier for you. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. 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. Raw food.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Don't overlook cookbooks that feature Chinese. use only a pinch of the best sea salt you are able to buy.
Many prepared pasta dishes use plenty of salt or cream-based sauces. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This makes an excellent and very healthy snack. If you are craving desserts. Simply cook the pasta in a pot. Combine until blended. eggs. Avoid croutons. . Pastas: There are a number of pastas available. This can be a very tasty combination and is still quite healthy for you. Shred your favorite vegetables or cut them into very small pieces. If you do want to add meat to your salad. but some combination of this recipe can give you a tasty meal with less fat. Avoid highly processed deli and sandwich meats. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. If you are using apples or other fruits that tend to "brown" in your salad. Sandwiches: Sandwiches are quite easy to make. Add the pasta and toss until the vegetables are the desired consistency. You can make similar meals with rice or even low-fat tofu. whole milk products such as chesses. and lemons can make a beautiful and attractive salad that is very low fat.and lemon juice. Experiment with different fruit combinations to find different tastes. opt for skinless poultry. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Fruit Salads: Chopping up some of your favorite fruits. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. All can be made into delicious and heart-friendly meals in minutes.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. bacon bits. Instead of fats or mayonnaise on your sandwiches . Instead. berries. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. 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. and other high-fat foods in your salads. It can also be a great quick breakfast on days when you are in a rush.
simply place the fish on the cedar. Enjoy white meats. though. cover with lemon juice and possibly herbs and grill or bake until done. Choose only lean meats. skim. these products still do often contain sodium. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Also. you can get planks of cedar that are perfect for baking or grilling fish . puddings made with low-fat milk that make lower-fat alternatives. calories. you can make these foods even healthier by reducing the amount of fat you use in preparing them. animal or graham crackers. 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.many are very high in sodium. and cholesterol . Lean meat dishes: When you have chosen your lean cuts of meat. polyunsaturated. and sugars. 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. If you absolutely crave a dessert or snack. 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. Consume fat free. so overindulging in these will certainly not allow you to keep your heart healthy. fruit sherbert. wafers. Jello. and salt that you can. low-fat yogurt. calories. fig and fruit bars. fat. plenty of calories and some fats. try to stave off the craving with fresh fruit. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. If this does not work. However. take care to read the labels on these snacks and choose the brands with the least sugar. fish. sodium. occasionally eating low-fat desserts and snacks such as angel food cake.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. For example. At many fish shops. and hydrogenated fats). and poultry rather than red meats.
If you cannot find fresh produce out of season. you may nit get the same strong images in your head. However. they were for less-than. juicy burger with all the toppings. but you have also learned to associate certain foods with certain ideas and ideals . 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. especially if we have followed less than ideal eating and life patterns for some time. pickled or tinned foods. adopting a very low-fat diet and healthier lifestyle is often challenging. Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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 . but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. prepared. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. there is a huge market for convenience and "junk" . though. simply because salads and vegetables are advertised a lot less.and likely this has been the doing of advertisers.even when those foods are processed and contribute directly to higher cholesterol. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level.healthy processed foods.a large. Think of the last ten food advertisements you have seen.Choose fresh rather than processed. Odds are. spiced. because they were not needed. When you picture a hamburger. you likely picture the hamburger you see in advertisements . we don't always do what is right. Traditionally. When you think of a salad. Face it. 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. You learned to like some foods as a child. less than healthy foods have needed advertising. It sounds crazy. Today. try frozen foods that have no sauces or other ingredients added. most of us have been taught which foods are healthy and low in fat and which are less than good for us.
Is it any wonder that restaurant meals . .foods. sugary foods. Odds are. Advertisers do an incredible job at making foods attractive. they come in brightly designed packages that grab the eye.they add ambience to make the meals more attractive and appealing. After all. Advertisers are trying to make their products appealing. In too many grocery stores. There is no reason why your heart health should suffer because some advertiser is good at their job. junk foods.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. In fact. 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. 2) Make good-for-you foods appealing. Add some music or candles to your dinner. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. compare the amount of shelf space given to convenience foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . and sodas to the amount of space given to the produce section. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. much as restaurants do. If this describes you. they are placed at eye level. though. Figure out where you see advertisements for foods and then avoid those ads.even those that are fatty and terrible for your cholesterol . and lower your cholesterol over the next 30 days as well. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. Often. so that customers are more likely to walk away feeling happy and satisfied with their meal. Take a look at those high-fat and cholesterol-high foods. avoid the television for a while and watch your cravings for fatty foods decrease. This is no mistake. Also avoid radio ads and restaurant advertisements in magazines and newspapers. but many times these foods are less than great for your cholesterol level. Most people see the majority of food advertisements on television. When you visit your local grocery store.
Whenever you find yourself craving foods that are high in fat or sodium. cold.without feeling cheated or deprived. you will find it much easier to stick to a low-fat diet . For example. and look up stories about the disgusting things people have found in the fast foods and convenience foods. As soon as you are aware that you are craving the foods. Advertising works by staying with you. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. and other foods you are trying to avoid during the next 30 days. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. . use a little negative advertising. 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.such as "delicious" and "juicy" described about fatty foods. imagine them in the worst possible light . and disgusting. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . fast foods. recall the times you have had terrible fast food or convenience food meals.as mushy. Ask your friends and family for their dining-out horror stories. If you find that you crave convenience foods. watch out for negative words. greasy.For the next 30 days.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. You can use the same technique to make good-for-you low-fat foods seem appealing.when buying food that is good for you. 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. congealed. 4) Use a little negative advertising. This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting." This is not likely to make you crave these foods especially since you are always hearing great adjectives . try to find ways to make these foods less appealing. Try to do the same thing as advertisers . 3) Describe foods in a way that makes them appealing to you.
you are more likely to cook at home rather than being tempted to eat out. advertisements. but prevent fruit flies. try to find ways to make cooking in your kitchen more appealing. While you are cleaning out your kitchen. If you keep cookies. you are more likely to reach for them when you are hungry. as you work to lower your cholesterol. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. go through your home and get rid of the foods that you should be eliminating or cutting back on. you can easily reduce how much fats and sodium goes into each meal. you should eat in and eat foods you have prepared yourself almost all the time. For the next 30 days. You do not have to invest a lot of money for this. you are more likely to turn to them when you are feeling hungry.and are less likely to cheat on your new eating plan. If you make healthy foods more attractive and visible. Also get rid of any fliers. wok. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 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. 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. a rice steamer. Replace your foods with lowerfat or healthier alternatives. 2) Make your kitchen a heart-healthy place.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If these things are not in your home. 3) Eat in. If your kitchen is an enticing place to cook. 4) Get lots of appealing heart-healthy foods into your kitchen. 2) Give them away to a friend or food bank. Hang up some nice curtains or at least get rid of the clutter. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. or menus from take-out places and restaurants. If you have a deep-fryer. and other temptations around.and for life! . or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. give it away. That way you are far more likely to reach for low-fat. When you make your meals yourself. if you can. you are far less likely to be tempted by them. Invest in parchment paper. healthy foods over the next 30 days . There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. fried foods.
but we often leave eating to chance. For many of us. make it a habit to meet friends at places that don't have food as a major entertainment. it can be too daunting to come up with a menu and then cook a meal from scratch. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. fear is a great motivator. Whether you get help from a roommate. Many of us take in excess calories and fats when we eat out with others. Over the next 30 days. The hard part is staying motivated to keep the diet plan up for weeks.we meet friends at restaurants. child. 9) Get motivated. This can make heart-healthy eating more difficult. 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. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. coffee shops.listen to music or watch a movie on a portable DVD player as you cook. Find ways to get yourself motivated to eat well for life. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. Plus. then find some way to make cooking time more fun . and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 8) Socialize without food. Meet friends at the gym. If you have very high cholesterol. or in your home rather than in restaurants or cafes that feature rich foods. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. cooking with someone else tends to be more fun. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. once you learn to cook healthy and delicious meals. or spouse. 7) Get help in the kitchen. If you can't find someone to help you. so that there is no excuse to turn to convenience food. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Most of us plan our days and our finances. .5) Consider taking a heart-healthy cooking class. Or. and have the opportunity to spend time with others who are concerned about heart health. on hiking trails. You will learn many recipes and cooking tips for heart-healthy eating. and pubs or we have movie nights that include take-out pizza. After a long day at work. This is especially a problem since we so often equate social times with eating .
fiber. Make sure that you eat different fruits and vegetables . or meetings with your boss. simply make sure that most of your plate is taken up by fresh fruits and vegetables. salads. Sometimes. high-sodium "fast foods.no larger than a pack of cards. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. sadness boredom. and other low-fat foods are among the most convenient foods out there. When you prepare a meal. The portion size of grain should be smaller and the portion size of animal proteins (meats. 13) Make cholesterol-friendly eating easier. then you may need to find a different route home. and beside each item." 11) Make heart-healthy food more interesting. sodium. types of fat. milk products) should be smaller still . If your walk home from work takes you past a favorite restaurant you find hard to resist. Most of us have specific emotions and events that may make us turn to comfort food. and other healthy meals easier. Sound too simple? Not at all. this is very simple. and you will reach for these foods rather than turning to high-fat. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Whether it is general stress. and cholesterol in each of your foods is causing you stress. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. fruits.10) Make heart-healthy food more convenient. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. Luckily. Post your list in your planner or other visible place so that you will see it. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. vegetables. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. If counting fat grams. If Tuesday work meetings leave you reaching for cookies in your office desk. list the times you are more likely to want to eat. 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. Keep low-fat yogurt and other low fat foods around for fast snacking. On a paper. If you can make low-fat alternatives easier to reach for than fast food. list ways you can avoid the situation or at least make better choices when you are faced with it. 12) Figure out your eating dangers and find ways to overcome them.
Use olive oil as your main source of fat and refuse other dressings or sauces . There is no one magic pill or powder that you can take that will make you stronger. This will not make your cravings for less-than-healthy meals go away. 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. Nor are supplements a substitute for regular exercise. inexpensive. If you are on a very strict low-cholesterol diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Over the next 30 days. skinnier. full-fat dairy products. egg yolks. and extracts of these substances. metabolites. or easily digested by all. There are thousands of supplements on the market. and convenience or restaurant meals entirely. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. minerals. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices.each day so that you get a variety. but it will go a long way towards ensuring that you don't give into the cravings. If you are considering supplements. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. or give you more energy. all of which are easily accessible to athletes. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Eating a variety of foods on a regular basis is the most important step toward this goal. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Supplements include vitamins. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplement product labels must include the words "dietary supplement". constituents. you must weight the purported benefits against the potential risks . amino acids. lower your cholesterol by making sure that reaching for lowfat. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. herbs. botanicals. but for most people interested in lowering their cholesterol. this simple formula will be a snap to follow and will actually lower your cholesterol. Eliminate foods such as organ meats. Variety is still important because bars and powders are not always low fat.do your cooking with the olive oil. this may not be enough. as well as concentrates.
problems with gaining weight or other conditions. quality is essential to success here. While a diet that's full of nutrient rich food should not be replaced. Again. it sometimes needs additional supplementation to take it to the best level it can be at. It's like always giving your car premium gas and oil to do its job even better! . How do you know how much to take? That's a trickier question.(and cost) before deciding to use any product. If you have heart problems. In addition to this. These individuals can also help provide you with the information you need regarding improving your conditions. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. find out what type of supplements you can take for your individual needs and problems. Quality is very important if you want to see benefits from supplementation. the claims probably are too good to be true. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Information is key. start by finding a health food store or a vitamin supplier. There are two routes to take. First. Another source for information is the web. Don't assume that any information that you find is reliable. if you have a need to lose weight. what do you take? First off. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. find a good quality multi vitamin and take that as directed. For example. But. look for supplements that can offer weight loss benefits. If a product makes claims that sound too good to be true. First off. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. 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. make sure that you have a reliable source. you can probably find a supplement or several that can address those problems for you. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. But. even if you think that you can do this through the foods that you eat. you are probably still missing out. Therefore.
Creatine is the most popular and commonly used sports supplement available today. the bonds in the ATP molecule are split. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. For the majority of the population. Creatine is a natural constituent of meat. There are several though that are very useful. and pancreas. and methionine. or adenosine triphosphate. including both elite athletes and untrained individuals. is through CP. There are many different varieties of whey protein. This process takes place in the kidneys. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Some of which perhaps are not particularly useful. mainly found in red meat. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Another important supplement is whey protein. while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day. The energy released by breaking this bond powers the contraction of the muscle. liver. without oxygen. I have been using multivitamin supplements and vitamin B supplements for 20 years. I can gain 5 kg of muscle in just two weeks using creatine. Approximately 40% of the body's creatine stores are free creatine (Cr). yielding ADP (adenosine-diphosphate). Once CP stores within the cell are depleted. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. When a muscle is required to contract.There are thousands of different supplements on on the market. is the "power" that drives muscular energetics. . There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. ATP. The fastest method. There are several methods by which the body rebuilds ATP. and replaces that amount through dietary intake and fabrication within the body. the cell can no longer contract. Creatine works by increasing the water volume within your muscle cells. the body must use other methods to replenish ATP. This phosphate portion bonds to the ADP. Creatine is used for the resynthesis of ATP. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. turning it back to ATP. When ATP is depleted within the cell. arginine. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is also a very good supplement for gaining muscle mass.
Experts say in the "loading phase". 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.2 kg multiplied by . your weight is multiplied by . this could get confusing! Not really. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. you should be consuming . After that. Many people like to take their creatine in a shake as it most often comes in the form of powder. So if you weight 200 pounds. it's recommended that you stick to 5 grams per day. therefore the body will quickly move to other methods of replenishing ATP. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Glutamine . You can also calculate creatine dosage according to body weight and mass. Follow along closely.3 grams of creatine per kilogram of body weight.03. the formula would look like this: 1 lb divided by 2. Essentially. 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. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.3 = 27 grams of creatine per day After the loading phase. There are two way to decide what dosage of creatine you should take. the dosage is 20 grams a day for five to seven days.Supplementation with creatine increases Cr and CP within the muscle. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. so you would require 2. you must use your creatine regularly instead of sporadically for it to be effective.7 grams in the maintenance phase. The periods are brief because the ability of a cell to store CP is limited. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Creatine is also thought to increase the body's aerobic abilities. In the "loading phase" which is where you begin adding creatine to your diet. In other words. It can also delay fatigue during repeated workouts. However. Creatine is safe for most everyone to take with the exception of people with renal issues. though. allowing further capacity to regenerate ATP.
prevent sore muscles. brain. but if you really want to grow your body mass. Over 60% of our amino acids come in the form of glutamine. Protein The importance of protein to a body builder is a no-brainer. Sixty percent of glutamine is found in the skeletal muscles. . It is the single most important nutrient in a body building regimen. Protein is what makes up and maintains most of the stuff in our bodies. during times of stress. you'll need both creatine and glutamine alike. and stomach tissues. repairs and builds muscle and can induce levels of growth hormone found in the body.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Two to three grams has been found to help symptoms of queasiness. You have to have a positive nitrogen balance in order to gain muscle mass. If you want to build a ripped body. Under normal conditions. This two to three gram dosage used post workout builds protein. and speed up growth hormone production. so you'll want to take it with milk or in a shake. If you have too little glutamine in your system. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Again. it usually comes in powder form. However. The remainder is in the lung. The typical American diet provides 3. our body can produce more than enough. Protein has been shown to have the best effects on the body when combined with carbohydrates. Many people are choosing to supplement daily due to the long growing list of benefits. Glutamine is also thought to prevent sickness. Of course. Research shows levels of supplementation from 2 to 40 grams daily.Another popular supplement among body builders is glutamine. liver. Glutamine is a nonessential amino acid that is produced naturally by the body. it can result in muscle loss. glutamine reserves are depleted and must be replenished through supplementation. Much of your protein will come from your diet. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. This includes stress that the body is under during periods of exercise. promote healing. increasing protein through weight gainers or protein powders is necessary.
Nitric oxide also comes in powder form as well. Nitric Oxide. and increases strength along with stamina. Whey is the best investment because of its capacity as a postworkout recovery supplement.The best type of protein supplement on the market is whey protein because it is the highest yield. and should be taken in the manufacturer's recommended dosage. the best time to take your protein supplement is post-workout. especially on a diet. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Combine the powder with some eggs. low-fat milk. causes vasodilation (an expansion of the internal diameter of blood vessels). As we said before. 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. oxygen transport. which in turn leads to increased blood flow. If not. 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. sparing hard-earned muscle protein and glutamine stores within the body. Its unfortunate high cost however makes me advise you to use it sparingly. which is the muscle pump we are familiar with. and olive oil. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. It also supplies the most amino acids that bodybuilders use. When on low-carb diets whey can function as an alternate source of energy. Many body builders take nitric oxide for a variety of reasons. Unfortunately this pump is only temporary. Nitric oxide promotes extended ability to life weights. ice cream. a key molecule manufactured by the body. and will dissipate shortly after you complete your workout. You can also add in some fruit for flavor. As with creatine. The release of nitric oxide creates surges of blood flow. so you can take it in a shake just like with other powdered supplements. It often comes in pill form. it's good to combine your protein with some form of carbohydrate for maximum results. speeds recovery. Whey protein is the only choice when on a diet however. delivery of nutrients to skeletal muscle and a reduction in blood pressure. . Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. So whey is the best protein. It also signals muscle growth. when a muscle contracts and blood vessels dilate. Nitric Oxide is present for a brief moment.
general energy and well-being. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. which is known as stacking . Ginko is great for circulation. They can cause serious liver damage and even lead to liver failure.There are many other supplements. Using the supplements mentioned you'll see some results quickly. complexion. steroids have some serious health implications when taken for reasons other than therapeutic. 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. They are used in treating a variety of health problems including AIDS. Both of these substances are highly controversial. They also enhance performance making a person stronger and extending their stamina. and other serious diseases. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. especially if you use them together synergistically. and in many places. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. They help the body fight the ill effects of these diseases and promote healing. . but they are used by body builders all over the world. and low sperm count. you can take. But those are the only ones I prefer to take apart from ginko biloba. Steroids increase testosterone production which can lead to overly aggressive behavior. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. However. However. cancer. so it's good for your brain. Steroids do have some advantages. they are illegal. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. a decrease in libido. All steroids eventually change to estrogen which causes feminization in men.
The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. At these times a good sauna. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They are naturally produced by the body. A Healthy Emotional Life As you can assume. Body building has long been thought of as a man's sport. It controls the way that you perform each action. . Following is a list of recuperation techniques and a description of them. You will still need to take time to rest though. Even using various methods to help your body recover. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. a massage or soak in a hot pool will reduce the feelings of fatigue. You can get huge. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They can make you bigger quicker. it still takes time. MENTAL TRAINING Mind Fitness. They can be dangerous. but many body builders take them to basically tell their muscles to get bigger. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. perhaps it's better to cut down on the workouts and allow for your body to recuperate. as well.Growth hormones stimulate the elements in the body that make muscles grow. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. 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. your mind is a powerful tool and it helps you through each step of your day. but more and more women are getting interested in it as well. though. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued.
your body's health is directly related. challenged and attentive is essential to your well being and this fight. For this particular battle. should something emotionally troubling happen to you. Keeping your mind active. including the simple fact that you may have to battle illnesses more often and with greater intensity. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. 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. A Healthy Brain With the onset of Alzheimer's happening to more and more people. there is evidence that says that you can actually push off the onset by some time if you do the right things. 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. There are many various ways that you can improve your emotional state by learning how . for many people living in today's hectic lifestyle. performing mental tasks and you need to be able to conquer problems effectively. First. While life affects each one of us. you need to exercise your mind. it's anything but easy to make it through the day without dealing with some type of stress or pressure. Although you may be wondering just how you can control your minds fitness. the importance of having a healthy brain is very evident.Yet. 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. In fact. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. For example. Emotional health is an important battle that everyone must strive to improve. there are many ways that your mind's fitness may not be the right level that it should be. plays a significant role in the quality of life and the longevity that you have in your life. such as a death or deception. you need to be able to effectively deal with it and then to move on. several key things must play a role. believe it or not. you need to be fully capable of thinking clearly. In addition. What's Healthy? For your mind to be in a healthy state. There are many different ways that this can happen. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. When you are emotionally or mentally unfit. The mind's health is quite an important aspect and.
While you can't take away everything in your life that causes stress. Not only does it pull you down through causing large amounts of emotional trauma. but that's not a common occurrence. most people go through stages of depression. 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. of course.to react to critical situations. . This is a personal decision. it can often play a role in the way that you see your life as well as in your emotional state of mind. mental turmoil and even times when they are so stressed that they can not function properly. It can help you to tackle even challenging tasks with more ease and with success. 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. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you do all that you need to do and there's nothing limiting you. During these times. For those that do believe in a Higher Power. and you. you can consider them. you may think that you have nothing to worry about. Spiritual well being is a critical factor in maintaining your health. While there isn't always a need to be religious or spiritual. It can lead to various health issues physically. 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. learning to effectively manage stress is important. Those that are spiritually fit. After all. Indeed. But. mentally unstable and unfit. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. the right social activity is one way to improve your emotional health. too. Sometimes it may be important to remove the stressors from your life. too. Believe it or not. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress.
For many millions of people. Emotional eating is eating when things go bad. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. .Yes. or are eating whenever you feel like it. Do you hate the life that you are leading. Do you struggle to make the goals that you set for yourself? 4. Be honest. it hurts to hear but just like your body goes through illness. To determine where you stand in mind fitness. too. your mind can be struggling at the same time. 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. For example. For the most part. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Yet this is a dangerous situation. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. It's easy to go to the food to get the satisfaction that you need. this is one of the prime reasons that they are overweight or unhealthy in their diets. now. 1. If you have trouble sleep. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. Do you feel anxiety. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. stress and angry often? What does it feel like and how intense does it get? 5. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Improving the fitness of your mind not only improves your daily life but increases your longevity. While you may not want to do this. ask yourself these questions. While food never used to be so readily available. although you may not realize it. then you should be considering the vast number of mind fitness needs you may have. consider this scenario that happens over the span of time.
You decide you need a big. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Just look at you. and you'll see differences in the way that you feel and the way that you see the world. Emotional eating is one of the hardest cycles to break. which includes emotional eating. You are a failure. 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. You become upset at yourself. . A health self esteem is one that's confident but not overly macho. You can't make the right decisions.. you are not fitting well into your clothing. The first step in fighting the way that food makes you feel. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities.You begin by getting stressed at work. you find yourself in even more problems. your self esteem drops. 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. yet if left intact. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. though.these are all things that people end up saying to themselves when they are emotionally depleted. Incorporate as many of these things into your life as you can. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. fatty lunch. Now. You then find yourself dealing with pressure from the boss. In fact. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. the pounds are creeping onto your hips. You aren't any good. As your self esteem drops.. you almost purposely make the situation worse by eating bad. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. it's also one of the worst things you can do for both your physical and your mental health state. is to recognize that there is a connection between the way that you feel and the way that you eat. Soon..
take care of the way that they look and those that do things for themselves are the most confident people out there. at least one time per week.Accept those. "Hey. 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. This allows your mind to repair damage and it allows you to improve your network of friends. whatever way is fun to you. Commit to going out and having fun. you need to be able to say. Those that have people around them to support them do well in many more aspects of their lives. working through them and then letting them go. ask what you could have improved on for next time. In addition. Build A Social Network A social network is a very important to your well being. Learn to take criticism positively. Don't assume that they will always be there when you need them. its fun to have people around too! But. That means taking on the challenges that come up between people. work on improving them if you can and then do the best job that you can overall. learn how to accept compliments and to take criticism. Just putting on a beautiful outfit can make you feel good about yourself. Although challenging. Let's face. how can you build a social network of people that you can rely on? Make time for those that you already have. Those that dress well. Getting away or even just finding time to play a board game is essential. both physically and mentally. In part of that comes the fact that if you want to have family and friends you . Don't take friends for granted because they won't be there when you need them the most. If your boss says that the job wasn't good enough. even when you don't pay attention to them otherwise. Relationships take time and work. that relationship alone will be one that you have to work on. Then. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Getting down on yourself because someone doesn't like the job you did isn't okay. You should always strive for a lifestyle that's positive with those in your family and your friends. If you are married. 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.
You need to find something that you love to 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. A hobby. by relieving stress. now you have it! You know what to do to make your lifestyle improved through these changes. Managing Stress Its not easy job. a physical activity. It hinders you throughout your life by causing unhealthy living situations. there are many things that you can do. use your brain power! You don't have to do any type of exercise with your brain physically of course. Asking questions. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. find an outlet. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress affects your ability to function properly. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. If the situations that you are in provide you with high levels of stress. or some other thing that really brings you happiness is necessary to have. 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. Learning new things keeps the mind active and that means health. it is important for you to find solutions to those problems. always keep yourself learning. too. You'll feel good about life and your social network. physical risks and puts your entire well being at risk for emotional breakdown. To help remedy stress. Your Overall Mental Fitness Plan So. but mentally you do! For starters. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness.need to be a friend. For starters. You should also use challenges to help power you through your day and your life. allowing you to fend off Alzheimer's and other conditions like it.
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. mental and emotional benefits right away. continuous learning and through challenges of all types. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. smoking. 5. It will cause cancer eventually in your lungs. . Improve your brain's fitness by challenging it through new adventures. Make changes like these today and see results today. If you can't think of anything. and physical fitness increases. Improve them. Unlike the other chapters. is a problem for your health and your ability to make it through the life you have. Improve your social network to reduce stress and to improve your quality of life. You probably already know the risks of what these things can do to your life. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. 3. 4. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. For example. Improve your stress levels and see physical. 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. drinking and drugs. they are not everything. Lifestyle Fitness. Do things that are enjoyable to you. but feeling good about yourself is a must for overall health. Each decision you make throughout the course of the day plays a role in your fitness. You Are What You Do. but you may not realize the extent at which it takes to improve them.1. smoking will eat away at your lungs and will cause cancer. Drinking And Drugs Each of those three things. learn something new. There are no ifs about it. Keep your self esteem positive. 2. this one will be structured a bit different. Working on this is hard. Smoking. It also helps to make it through difficult times when you have someone by your side.
others can't. Some damage can be fixed through healing over time. find a method to stop smoking and do it. but the . sleep is the body's time to relax and to recoup what it's done all day. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Stress hurts more. For one. Sleep Do you sleep ? No. You need this time for your mind to. If you are facing problems with insomnia or are struggling to get to sleep.Rest is one of the most overlooked parts of an exercise regimen. Why is sleep so important ? There are actually several reasons. It's a time to restart. It's the time that your body heals from the exertions of the day. you need to remove these problems from it. though. your stress levels DO go down and you can feel better about the life you are living. When you quit early enough. you destroy your body slowly and methodically. Those that don't get enough sleep are not capable of performing at their best physical or mental level. To improve your lifestyle and to extend your life. your energy increases. Drinking and drugs are just as bad. then you aren't getting the right amount of sleep for health. even if it is one of the hardest things you will have to do. talk to your doctor about it. They aren't able to improve the level at which they can function and they make bad mistakes. your body can repair the damage that you have done to your lungs.But. You will find that your health increases. You kill brain cells. There may be an underlying medical condition that could be causing it. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. Your lifestyle fitness requires that you get quality sleep each night. This can only happen if you stop soon enough. refresh and give yourself the best chance at improving tomorrow. Smoking and drugs are simply a no no. physical ailments hinder you more when you don't get enough sleep. you put your life at risk and you destroy the organs in your body. smoking is something that you can stop. 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. It's the way that your mind works through problems. To improve your fitness.
you start to feel sleepy. your lack of muscular coordination places you at a much higher risk for injury. • Try having a light snack before bedtime. but you'll have to use the bathroom more often as well which will disturb your sleep. it can distract from your ability to fall asleep. Try having some white noise in the room like a fan running.096. Muscle adaptation and growth often occurs at night. According to the Journal of Applied Sports Science. Some people disagree with this theory. which is above the legal driving limit in most states. Body temperature has a huge effect on our ability to fall asleep. though. Make sure this snack is light. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. As your body temperature lowers. Just as you'd never head to the gym after drinking a few beers at your local tavern. you should never work out after not sleeping the night before. Lack of sleep can have an intoxicating effect on your body. • Keep your bedroom dark and cool. You're better off waiting until the next day when your body has been given proper rest. • Establish both a regular sleep cycle as well as a pre-sleep routine. especially tea or coffee. your body is doing exactly what you have been asking it to do during your workouts . Working out in this state has its obvious downside. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. If you work up a sweat before trying to sleep. For starters.reality is it is actually a quite important principle. During the suspended state of animation you are in. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Not only will the caffeine keep you awake. . but if you go to bed on an empty stomach.build muscle. This will help you signal your body that it's time to think about resting. • Get at least eight hours of quality sleep per night. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Don't drink a lot of fluids before sleep.
but it is something to make part of your overall guide to living a long. • Don't eat before bed. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. As you know. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. During a workout. • Don't do stimulating things before bed such as watching television or working on a project. Just think of the role that money plays in your everyday life. Growth hormones are very important in increasing muscle mass. your marriage. there are many ways that you can overcome them. Your body can recover and repair any damage you did during the day while you are at rest. but the majority of this happens while the body is at rest. If you are having problems with sleeping. and even your physical health. it is also vital in helping your body recover and ultimately grow like you want it to.While your body is sleeping. 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. . A majority of growth hormones are also released when the body is in the sleep state. at least two hours beforehand. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. your body's synthesis of protein increases. but it really can be. growth hormones are also released. healthy lifestyle. Financial fitness isn't something that we'll stress for too long here. your home life. This is what makes you grow. Just as sleep will give you more energy. You worry about money and end up facing financial hardships that move into your work life.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
as well as pictures of people who have made amazing transformations through a body building program. You will get the most information by joining their website. Ask around when you are in the gym. 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. this author depended on several of these websites for information. You will find a whole new world opening up around you! .com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. sample workout plans. You will find more information than you could have ever hoped for on this website including tips on nutrition. Look around you and find what works for you. and ways to prepare yourself for competition. contest schedules and results. • www. but it's free.Nothing can really compare to personal advice and guidance.bodybuilder. In researching this book. where to find supplements. Here are a few you should really check out: • www. and it will open you up to all sorts of insights into this great sport.abcbodybuilding. or network with others in social settings.com This site is nothing less than amazing.com This is another super website where you can find tips and tricks about how to maximize your workout. The Internet is another invaluable resource for body building information. • www. These are only a few resources you can check out as you begin your body building quest.getbig.