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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
then the machine won't run well and eventually won't run at all. . then. Really. weeks. because it's a habit. you are shaving away days. for example you don't change the oil in it. Your body is designed to work as a machine. but remember that fitness is something that you can get into the habit of doing which makes it easy. That's what we want you to think of when you think of fitness. it can be that simple to be healthy. Others may be recovering from an illness or injury.Imagine walking alone at night and really feeling safe because you are physically strong. When the machine is neglected either in part or in the whole. the entire machine works the best that it can. Others may need a certain level of fitness for their employment. all of my friends. everything but so long as I am still fit and strong and healthy . for example. But. Sorry if I sound overly patronising. Fitness is not something that you have to struggle with. You may ask. Fitness is a term that is used to help define the ability to stay in the best physical shape. You'll learn many things that you'll be able to implement immediately to start experiencing success. Imagine having a greatly increased sex drive. If a car. this will be something different. you cut several years off the life of the car. Well I can go on about the benefits of fitness and will do so later in this book. If it isn't taken care of. "What am I staying in shape for?" To each person. You could take all of my money. it is a matter of staying healthy as long as possible. Do you worry about brushing your teeth today? No. is well maintained for many years. once you learned how to do it.) Fitness is about SURVIVAL. When you were three you were probably taught to brush your teeth. When you were learning how to do them. then. it became something that you didn't think twice about. When each part of the machine is cared for.That's what gives me the POWER to SUCCEED. Let's make fitness fun. trust me on this from a guy that used to smoke two packs of cigarrettes per day. That's costly to you. You learned to put your clothes on. For most. Fitness is an essential part of life. it will last many years longer. you likely hated it. but when you look at this as your body. and even years off of your life when you don't take care of your machine (your body.
It's just something that you do. What do you see? If you are unhappy about any part of your body or training. You'll claim that getting fit is just too hard. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. IT WONT BE EASY AT FIRST. but it may hurt your ego a bit to do it. For me it's a bit of belly fat. Nevertheless. this is painless. Don't worry. Granted. You'll find excuses about not doing it. you'll see that fitness can be easily mastered by you. the first weeks of learning to be fit and staying healthy will be the hardest. The same applies to experienced athletes that must alter or increase the training in a specific area . if you have the will power to save your life by sacrificing for just a few weeks. That's not true.Overcome the initial procrastination. chances are good that area of your body is bothering you because it's an unhealthy area. You'll dread it. . Our first goal is to determine where you stand right now.such as a weight lifter adding cardio to beat belly fat. You will be sore and tired. In fact. it's an important first step.
You need this number to be there.this is part of the goal setting process. 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. Ask your doctor where your blood pressure is. . There are several tools that you need to use to determine your health level currently. but it needs to be in a certain range to be healthy. You can find calculators for many of these available to you free of charge on the web. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. For adults.Here are some questions for you beginners to ask to determine where you stand right now. the more prone to health risks you are. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. Experinced athletes should also do a realistic self review . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is. Its important to do this to more firmy establish and prioritise your fitness goals. You need to use them to understand exactly where you stand right now. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor.
In effect. But.What To Start With To get started with fitness. The fat that is here will push into your body.• Ideal Weight: In comparison to your height and body structure. your lungs and even your heart are suppressed. there's much more for you to consider. start by getting through these basic first steps. ideally. This is an important piece of information because of how vital it is to your health. 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. Beginners . Your kidneys. Those that have a large midsection are the most prone to heart problems. These three things are critical elements for you to take into consideration when considering where you stand right now. Your waist is important because it is the indication on your body of your potential health risk. causing difficulty for each organ there. the fat here is likely to be what kills you. . if you are overweight. your ideal weight is the weight that you should be. Those that have a larger midsection are most prone to health risks.
Measure your waist. This will be your indication of your weight loss and health improvement. not at your doctor's office. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure.1. Get your weight. Pull up your shirt. 5. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. . Ask him for measurements of your blood pressure. and to work on first. to improve on. 2. Set your goals. Determine that you are healthy enough physically to begin improving through diet and exercise. Calculate your BMI. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding! 4. your heart rate as well as any other important factors he may be interested in you improving. Stand up straight. Do this at home on a well programmed scale. 3. Meet with your doctor to talk about your overall health. Write them down and post them in several locations in your home. Do it the same time and same way every time you weigh yourself.
strength etc. I was very ill and thin. fitness is not just about weight loss. If you don't think that you need to lose weight. that will mean improving other qualities of your life. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . People with some experience under the belt will need to examine their flexibility. With fitness everyday is a new beginning so you can always review your progress and set new goals. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. I'll point you in the direction of improving your overall health. There's much to learn and improve on for most of us. you need to take into consideration the fact that overall health is in fact important to improve. you can begin to improve your health. Many people are still at risk for high blood pressure. high cholesterol as well as other concerns even though they aren't technically overweight. By understanding where you stand on these factors above. For others it will be less dramatic. or giving up some addiction or bad habits. But. For many that will mean losing weight. that's great! You are one step closer to being healthy. For others. I got into it because I was a drug addict.Now that you have this done. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. Cardio Vascular fitness level. that's not to say that you don't have health problems beyond that level. What You Will Learn So. For me the impression made in the initial months was very strong because I made much progress in this time. Although many people start looking into fitness because they want to lose weight. inflamation syndrome. Therefore. Throughout this book.
but 7-9 hrs is optimal. 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. Namely alcohol. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Since your body is likely to be your largest factor impacting your life. Because each plays a role in your overall health. The longest i went without sleep in the army was 5 days and 4 nights .Each of these aspects is very important. help you to understand where you are and then help you to get to the goals that you have. though. we mean making sure you are emotionally and mentally fit. They used to tell us alot of bull that 6 hrs is sufficient. General Health: First things first.some say they only need 4-6 hrs. I normally need 9 if I'm training and eating heavily. smoking or drug use. Throughout each of these aspects. 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. we'll tackle what the healthy standard is. Sure you can function on less or more. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. ways. Its simply not true. we will start there. Losing weight. With lifestyle fitness. With your mind fitness. When i was in the army they were very keen on sleep deprivation. Emotional stability is critical to overall health. . I say hogwash and current medical research says the same. That means insuring that your overall life is healthy in regards to the life that you lead. it doesn't do much good if you don't eat the right foods. GET ENOUGH SLEEP !!! Sleep . each aspect is just as important as the next. for example. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Most of us need 7-9 hrs sleep everyday. the goal is to improve your stress level. we'll teach you how to improve your life through easy. Remember. I know your situation. But giving up serious vices is not easy and you are well advised to get professional medical advice. While your body must be maintained as much as possible for health. Many of you will be fighting with some bad habits. and even fun. especially of course if you are too fat. isn't enough if you aren't eating the right foods even if you are losing weight. Those with eating disorders can also benefit from physical conditioning.
delivering fuel to it so that it can perform its duty. I recommend you go to a good doctor and just get a general check up. Change your diet . give up the vices like drink and smoking. Your heart pumps oxygen rich blood to each cell in your body. . Stress and recuperation are also critically important and are covered in another section of their own. Your brain keeps everything working. Not only will you feel great but you will have medical proof. I cover diet in another section because its very important. Your lungs supply your heart with the necessary oxygen. Each part of your body functions well because of the support that other parts play. the time has come to improve the way that machine is working.if its unhealthy. actually. get 7-9 hrs sleep every night. This means physically. This is so you can see the improvements in coming weeks and months. Your body is a well designed machine. even those things that you don't think about doing like your heart beating and your lungs breathing.So. In fact if you are looking at changing your body composition I dare you to do before and after shots. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well.
If you have problems with your legs. your neck.Go to the library and read as much as you can on health and physiology. That way. your blood pressure and your body mass index are good indications of your overall health. you should address these specific concerns. Your job is to give your body what it needs to continue to perform correctly. Where Are You at? As we've mentioned. Well back in the time of the cave man. You may not physically be able to exercise . you can improve your overall health and then improve upon your situation by knowing how to. You should understand how well your body is working. this could be a potential problem that needs to be considered. your arms or anything else. chances are good that your heart has been affected by it. these fat reserves could be used. Your muscles are necessary for functioning but they have been built to be used. You should weekly weigh yourself. it's important for you to know where you stand health wise. the same day at the same time each week. Talking to your doctor is a great place to start when it comes to determining your overall health. Your weight. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. Keep a log of this information so that you can see your progression. You cant do that without the information in your head and I cant teach you everything in just one book. That means taking the measurements that we've listed. to know what level of fitness your body is in. You shouldn't skip this step. we need to address your body's ability to do what it needs to through being physically capable. While your diet is something for the a later section. What's Healthy? As we mentioned early. too. it goes further than this. you need to take into consideration the vast number of measurements that we've already taken. not to sit idle. It would store food in fat so that when there wasn't enough food available. too. Yet. If you don't work hard. your body can't maintain a healthy muscle mass. If you are overweight. What some people don't realize is why their body has developed as it has. the body had to do what it needed to so that you could stay alive. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Your body is used to providing your muscles with the fuel that they need to work hard.
As he became more popular. Gyms are big business. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Even an overall fit person can often improve their body's fitness through improving their body's makeup. In the late 19th century. But. Its not easy thing to do at first. Exercise is something that some people hate and others love. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. pains or weight problems. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. 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. and body building supplements are at an all-time level of performance. not to sit in a chair at a desk all day.to a certain level. personal trainers are making a tidy living helping people stay fit. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. that's a great sign. Understanding where you are is difficult for many at first. but remember your body is built to be used. its going to improve. It's a hard realization. Using your muscles and strengthening them are vital to improving health and fitness. In actuality. the man known as the "father of bodybuilding". chances are good that you aren't getting enough exercise and fitness into your life anyway. If you aren't having any physical limitations. This competition was the basis for many . Again. the sport of body building has been around for quite some time. Now. it's not the permanent solution. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Our overall plan to improving your body's fitness level is through exercise. look at your body in other manners to determine what you can improve on. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. coupled with the other fitness elements later throughout this book. he was credited with the invention of the first exercise equipment marketed to the masses. even if you aren't overweight. He became so successful. one step at a time. but it will get easier.
but you'll need some information first. 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. and more aggressive in their behavior. 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. nothing will compare to actually getting to the gym and lifting those weights. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and the sport has evolved into a real competitive arena. there can be a lot to learn. . men around the world were inspired to become bigger in their physique. Training techniques were improved. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Olympia competition that remains the most popular body building contest to date. stronger. you heard of him right ? Through the years. When World War II broke out. Of course. In 1970. This book will guide you through some of the basics to get you started. Women have started to take an interest in honing their bodies.others to follow including the Mr. body building has just grown in popularity becoming almost an obsession for many people.
Aerobics can improve muscle function and growth. Components of Fitness Physical fitness is the ability to function effectively in physical work. Anerobics can aid the cardio system and reduce fat. Your workout routines. then there is anerobic which is great for muscle and bone growth and strength. The nervous sytem is quite remarkable. . Especially with the training and recuperation. If you can do it with one. But its a nerve reflex that prevents you.Exercise Physiology Lets cover some basics about physical training. training. Well guess what. By balancing your training and recuperation you can optimize your biochemistry. The components of physical fitness are as follows: Cardio respiratory endurance . Your body works with a natural cyclic rythym. If done in the right way the two are complimentary. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The nervous system prevents this from happening (thank heavens).the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By training. supplimentation and recuperation should all fit in with your optimal body routine. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time.can you do the splits ? Probably not. diet. The three things of most interest to us in biochemistry are nutrients. Diet also has a significant influence over biochemistry. and other activities and still have enough energy left over to handle any emergencies which may arise. Nothing else. consider this . Deeply tied in with all of this are your biocemistry and your nervous system. hormones and waste products in the blood such as lactic acid. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. There is aerobic training which is best for cardio respiratory improvement and fat loss. After a while you will develop a natural sense for this. 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.
normal range of motion. eye-hand coordination. sleeping. One should strive to exercise each of the first four fitness components at least three times a week. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. and eye-foot coordination are classified as components of "motor" fitness. Excessive body fat detracts from the other fitness components. muscle power. . Regularity is also important in resting. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. reduces performance. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. progressive training. from the Olympic-caliber athlete to the weekend jogger. Intensity.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. The principles of exercise apply to everyone at all levels of physical training.the ability to move the joints (for example. and Type. a person must exercise often.the greatest amount of force a muscle or muscle group can exert in a single effort. Progression. elbow. and negatively affects one's health. knee) or any group of joints through an entire. To achieve a training effect. agility. Time. Appropriate training can improve these factors within the limits of each athletes potential. Infrequent exercise can do more harm than good.Muscular strength .the amount of body fat an athlete has in comparison to his total body mass. Muscular endurance . Flexibility .and following a good diet. Body composition . Factors such as speed. detracts from appearance. "FITT" Regularity.
FITT Factors Certain factors must be part of any fitness training program for it to be successful. at least three exercise sessions for cardio fitness. muscle endurance. Variety. strength. Training must be geared toward specific goals. Providing a variety of activities reduces boredom and increasesmotivation and progress.since overemphasizing any one of them may hurt the others. For optimal results. Personally I have a cardio workout at the warmup stage. These factors are Frequency. and flexibility should be performed each week to improve fitness levels. You will find that you can experiment and find the optimal routine for your metabolism. 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. Three physical activity periods a week. Time. then I do my weight training and perform stretches between my weight exercises. Although swimming is great exercise. To be effective. time. especially when training for strength and/or muscle endurance. and flexibility training will not improve any of these three components. to obtain maximum gains in muscular strength.Balance. however. Thus. and Type. a program should include activities that address all the fitness components. . Overload. with only one session each of cardiorespiratory. athletes should have at least three strength-training sessions per week. goals and motivation. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Another way to allow recovery is to alternate the muscle groups exercised every other day. Ideally. The acronym FITT makes it easier to remember them. athlets become better runners if their training emphasizes running. Specificity. it does not improve a 2-mile-run time as much as a running program does. muscle strength.Intensity. For example. for example.you must strive to conduct 5 days of physical training per week. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Recovery.
and cardio fitness is trained on Tuesday and Thursday. you may also choose to run on Tuesday and Thursday.and Friday are devoted to cardio fitness. if you have a hard run on Monday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. it is the factor many units ignore. Unfortunately. During the second week. 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. INTENSITY Intensity is related to how hard one exercises. and Friday. and Tuesday and Thursday are devoted to muscle endurance and strength. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. However. However. all components of fitness can be developed using a three-day-per-week schedule. when coupled with good nutrition. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. a five-day-per-week program is much better than three per week. Stretching exercises are done in every training session to enhance flexibility. . Changes in cr fitness are directly related to how hard an aerobic exercise is performed. will help keep you super fit. Wednesday. the greater the intensity of the exercise.With some planning. and those that exceed 90 percent HRR can be dangerous. The following training program serves as an example. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Such programs. The more energy expended per unit of time. 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. 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). By training continuously in this manner. Wednesday. For example. and Friday. Monday. Wednesday. In the first week. Depending on the time available for each session and the way training sessions are conducted. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect.
With this information. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. As a result. To compensate for this. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. .) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. graphic$$$$$$ When using the MHR method. if he is in relatively good shape. if he is in poor shape. at 70 percent HRR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in reasonably good shape. A person using this method may exercise at an intensity which is not high enough to cause a training effect. By determining one's maximum heart rate. and. if he is in excellent shape. at 60 percent HRR. and. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. For example. One's ability to monitor the heart rate is the key to success in cr training.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness. a person who is in poor shape should exercise at 70 percent of his MHR. graphic$$$$$$ Percent MHR Method With this method. at 90 percent MHR. and relative conditioning level. an appropriate THR or intensity can be prescribed. Thus. he can determine which percentage of HRR is a good starting point for him. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. resting heart rate. at 80 percent MHR. For example. a 20. the THR is figured using the estimated maximal heart rate. the group run will be too intense for some and not intense enough for others. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in excellent physical condition.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). one must compensate for its built-in weakness. he could start at 85 percent of his HRR. one can be sure that the intensity is enough to improve his cardio fitness level.
. or to see if one is within the THR during and right after exercise. Exercising at any lower percentage of HRR does not give the heart. If his pulse rate is below the THR.7 BPM is rounded off to give a THR of 161 BPM.7. (See Figure 2-lB. and immediately after exercising. 160. As shown. In this case. During the 10. or maintain. a THR of 160. the product obtained by multiplying 0.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. These arteries are located to the left and right of the Adam's apple.70) before it is multiplied by the HRR. use the THR of 161 BPM figured above. place the tip of the third finger lightly over one of the carotid arteries in the neck.70 and 131 is 91. 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.second period. In summary. he must exercise harder to increase his pulse to the THR. When the calculations produce a fraction of a heart beat. the value is rounded off to the nearest whole number.7 results.) Yet another way is to place the hand over the heart and count the number ofheart beats.83 or 27) if he is exercising at the right intensity. then multiply this by six to get his heart rate for one minute. Thus. the athlete should monitor his heart rate. (See Figure 2-1A. as in the example. For example. To determine the RHR. the percentage (70 percent in this example) is converted to the decimal form (0. Before anyone begins aerobic training. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. (See Figure 2-1 C.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. muscles. and lungs an adequate training stimulus.) During aerobic exercise. This will let him determine if his training intensity is high enough to improve his cr fitness level. At this time. he should know his THR (the heart rate at which he needs to exercise to get a training effect). When 91. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should get a count of 27 beats (161/6= 26. and the heart rate will have leveled off.7 is added to the RHR of 69. He should count his pulse for 10 seconds. an adequate level of fitness. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.
To find out if you have any limitations. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster." This method relies on how difficult the exercise seems to be.If his pulse is abovethe THR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. Another way to gauge exercise intensity is "perceived exertion. then start with a basic program. multiplied by six. talk to your doctor. • Start with basic aerobics and work up as your tolerance increases. the athlete must train for at least 20 to 30 minutes at his THR. Walking is a great place to start. or duration. Here are some tips for you to get in aerobic training. TYPE First we will discuss aerobic training. To improve cr fitness. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. . If not. the longer the required duration. TIME Time. the shorter the time needed to produce or maintain a training effect. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. your body will work to improve its function by improving how much work your heart can do. an athlete can easily find his own THR just by knowing his age and general fitness level. He should check his exercise and post exercise pulse rate at least once each workout. For example. refers to how long one exercises. If he takes only one pulse check. In this type of training. a 40-year-old athlete with a low fitness level should. the less intense the activity. Using this figure. he should do it five minutes into the workout. during aerobic 70 percent HRR. He should count as accurately as possible. A athlete who maintains his THR throughout a 20. gives an error of six BPM. The more intense the activity. since one missed beat during the 10-second count. It is inversely related to intensity.
Swimming. .Walking (vigorous).Running. .Bicycling (road/street). -Tennis (singles). . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. SECONDARY (Done with partners or opponents of equal or greater ability. . .) -Racquetball (singles). • Move on to more aerobic style exercises.Swimming.Rowing.Stair climbing. They must also be of sufficient duration and intensity (60 to 90 percent HRR).Skiing (cross-country).Jogging. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. though. . bike riding. -Basketball (full court). playing your favorite sport. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . as soon as your body allows for it. You should try to increase this to 30 minutes three times per week. . . running. .Bicycling (stationary). and other physical activities are perfect for aerobics. elliptical machines. . -Handball (singles).Road marching. Your goal is to start with 10 minutes of continuous aerobics three times a week.Rope skipping. .Exercising to music.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.
If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. the faster the arm action. The most common injuries result from running and occur to the feet. (cross-body arm movements waste energy. knees. The elbows are bent so the forearms are relaxed and held loosely at waist level. However. Some athletes may need instruction to improve their running ability. he should do two things: 1) gradually buildup to running that frequently. A well-conditioned athlete can run five to six times a week. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Proper warm-up and cool-down. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. and legs. 2) vary the intensity and/or duration of the running sessions to allow recovery between them.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. INTERVAL TRAINING Interval training also works the cardiorespiratory system.) The toes point straight ahead. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . athletes need information on ways to prevent running injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. help prevent injuries. and the feet strike on the heel and push off at the big toe. The faster the run. to do this safely. ankles. 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. I prefer the rowing machine as It can avoid injuries associated with running. and. The arms swing naturally from front to rear in straight lines. but can also be a major cause of injuries. Besides learning running techniques. 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. Failure to allow recovery between hard bouts of running cannot only lead to overtraining.
In this way.) Thus. will be 3 minutes. Recovery periods. and his estimated pace for 1 mile is one half of this or 8:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Using a 2-mile-run time of 1600 minutes as an example. (2:00 minutes . swimming. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Using the time from Step 1. Determine (or estimate) the actual 1-mile-race pace.1 to 4 seconds = 1:59 to 1:56. 56 seconds to 1 minute. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. therefore. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile.relatively short time and increase his running speed. twice the length of the work-interval periods. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. (8:00 minutes/4 = 2:00 minutes per 440 yards. . These recovery periods. In interval training. The athlete's 2-mile-run time is 16:00 minutes. the pace for an interval training workout is calculated as follows: Step 1. If a athlete's actual 1-mile-race time is not known. rowing. 59 seconds during interval training based on the athlete's 16:00. each 440-yard lap should be run in 1 munute. bicycling. This type of intermittent training can also be used with activities such as cycling. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. hiking. Using the work-interval time for each 440-yard lap from Step 3.mile run time. the energy systems used are allowed to recover. 2. Step 2. 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. 56 seconds (1:56) for each 440-yard run. 52 seconds long (1:56 + 1:56 = 3:52). it can be estimated from his last APFT by taking one half of his 2-milerun time. He does this repeatedly with periods of recovery placed between periods of fast running.) Step 3.
It shows common 1 -mile times and the corresponding 440-yard times. Because of the intense nature of interval training. As with any other new training method. there are two seconds of recovery. He may also do recovery workouts of easy jogging on off days. Follow each 440-yard run done in 1 minute. For each second of work. refer to Table 2-1. interval training should be introduced into his training program gradually and progressively. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. If he responds well. the heart rate usually falls to around 120 to 140 beats per minute. his recovery is quicker.This can be done on a 440-yard track(about 400 meters) as follows: 1. Each 440-yard jog should take twice as much time as the work interval (that is. 56 secons by an easy jog of 440 yards for recovery. the athlete varies the intensity (speed) of the running during the . At first. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. After a athlete has reached a good cardio vascular fitness level using the THR method. Thus. he should do it once a week. with at least one recovery day in between. Because the heart rate is not the major concern during interval training. During the recovery interval. 3:52). As the athlete becomes more conditioned. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. As a result. he should be ready for interval training.rest ratio is 1:2. As with any workout. the workto. 2. he may do it twice a week at the most. 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. FARTLEK TRAINING In Fartlek training. monitoring THR and using it as a training guide is not necessary. athletes should start intervaI workouts with a warmup and end them with a cool-down. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. another type of cardio vascular training sometimes called speed play.
The unit is divided into ability groups using 2-mile-run times. through woods. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Cross-country runs have several advantages: they provide variety in physical fitness training. Alternate Forms of Aerobic Exercise Some athletes cannot run. he runs hard for a few minutes until he feels the need to slow down. For these reasons. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Each group starts its run at the same time. and they can accommodate large numbers of athletes. It should then be gradually increased to four miles. the distance should be one mile or less. they may use other activities as supplements or alternatives. and the running is not done on a track. When ready. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. It can be used as both a physical conditioning activity and a competitive event. Their drawback is that they require special equipment and facilities that are not always available. or on any other irregular terrain. he starts with very slow jogging. athletes should start slowly and progress gradually. At this time he recovers by jogging at an easy pace. neither the running nor recovery interval is timed. The speed and distance can be increased gradually as the athletes' conditioning improves. In such cases. However. It consists of running a certain distance on a course laid out across fields. In Fartlek training. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. . Those who add non-running activities to their training may not improve running ability as a consequence. the athlete varies the intensity (speed) of the running throughout the workout. As with all exercise. over hills. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. many runners prefer Fartlek training to interval training. depending on the terrain and fitness level. Instead of running at a constant speed.workout. The object is to cover the distance in the shortest time. At first. bicycling. Swimming.
compare it with his THR and. Compared with all the other modes of aerobic exercise presented in this manual (e. This is because. Some advantages of swimming include the following: Involvement of all the major musclegroups.g. one's THR should be lower than while doing the other forms of aerobic exercise. For injured athletes. cross-country skiing. It is used to supplement running and develop upper body endurance and limited strength. After five minutes. Body position that enhances the blood's return to the heart. which minimizes lower body stress in overweight athletes. walking. cycling. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. athletes will help to ensure that they are working at the proper intensity. he should stop to check his pulse. the heart does not beat as fast as when doing the other types of exercise at the same work rate.) in swimming alone. Together these activities combine walking and running with moderate resistance work for the upper body. etc. in swimming. For example..SWIMMING Swimming is a good alternative to running. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. By modifying their THRs in this manner while swimming. tread water. The swimmer should start slowly with a restful stroke. a athlete should set his THR about 10 bpm lower than while running. Thus. in order to effectively train the cardio vascular system during swimming. rope jumping. if needed. Non-swimmers can run in waist-to chest-deep water. CYCLING . adjust the intensity. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. They can also do calisthenics in the water. Partial support of body weight by the water. and do pool-side kicking for an excellent aerobic workout. running.
Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. unless walking is done for a long time at the correct intensity. Athletes can alter the cycling intensity by changing gears. However. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). the athlete can vary the speed and resistance and use periods of active For swimming. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. adding hill Cycling should be work. it will not produce any significant cardio vascular conditioning. He can increase the intensity by adding hills or stairs. and causes few injuries. requires no equipment. and increasing velocity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. After about three months. For interval training. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. The 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. As the walker's fitness increases. .intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. It is enjoyable.Cycling is an excellent exercise for developing cardio fitness. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. athletes can bicycle outdoors or on a stationary cycling machine indoors. a athlete recovery at low speed and/or low should set his THR at resistance. Dis. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. he should walk 45 to 60 minutes at a faster pace. WALKING Walking is another way to develop cardiorespiratory fitness.
Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. open fields. when doubled and stood on. The work load is determined by the difficulty of terrain. and the intensity may be varied as in running. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. may be done almost anywhere. golf courses. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. is easily learned. and is not affected by weather. boots. Equipment is reasonably priced. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Cross-country skiing is easy to learn. and racquetball) involve bursts of intense activity for short periods. these .CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. The action is similar to that used in brisk walking. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. and in parks and forests. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. the pace. However.on country roads. endurance. reaches to the armpits. developing ever measured have been found in muscular and cr cross-country skiers. with skis. and the time spent jumping should be increased as the fitness level improves. Some of movement of the arms the highest levels of aerobic fitness and legs. It requires little equipment. one form or another of crosscountry skiing can be done almost anywhere . Rope jumping. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. A beginner should select a jump rope that. They should attain and maintain their THR to ensure a training effect. and poles often obtainable from the outdoor recreation services. and the frequency and duration of rest periods. squash. Although some regions lack snow. Some runners use it as a substitute for running during bad weather. however.
hops. . the workout addresses every component of fitness. they are closely related. Progressively working against resistance will produce gains in both of these components. or many other calisthenics. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. it helps improve performance in racket sports. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. challenging activity that combines exercise and rhythmic movements. 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. Warm-up and cooldown stretches should be included in the aerobic workout. intensity. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. In addition to cardiorespiratory fitness. If strengthening exercises are included. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. One can move to various tempos while jogging or doing jumping jacks. bodybuilding athletes need a high level of muscular endurance and strength. they may be an adequate substitute for lowlevel aerobic training. Because running increases endurance. There is no prerequisite skill. Workouts can be done in a small space by diverse groups of varying fitness levels. It is a motivating. Although muscular endurance and strength are separate fitness components. jumps. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. but the reverse is not necessarily true. and duration.
strength training is a very essential aspect of making sure that happens. Muscular Contractions Isometric. Isometric contraction produces contraction but no movement. affect it by varying the resistance throughout the range of motion. as when pushing against a wall. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. too. They are able to be used easier. Muscle burns through fat faster. . with less likelihood of being strained or hurt through your daily exercises. Strength training is essential because it allows you to improve the way that your body works. Isokinetic contraction causes the angle at the joint to change at a constant rate. This requires the use of isokinetic machines. allowing you to lose weight faster. isotonic. There are other resistance-training machines which. They are described here. Muscles that are strong are less likely to become injured. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction.Strength Training Along with aerobic training. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you do want to develop lean muscles that are strong and therefore healthy. sit-ups. you don't have to be a body builder here. To achieve a constant speed of movement. at 180 degrees per second. you will be able to move flabby muscles and fat into lean muscles. You don't have to have bulging muscles. But. you also need to consider adding strength training to your workout. while not precisely controlling the speed of movement. With strength training. Common examples are push-ups. Now. movements or even in accidents. and the lifting of weights.If you need to lose some weight. Force is produced with no change in the angle of the joint. for example.
and each will result in strength gains if done properly. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. the muscle may be able to handle more of an overload eccentrically. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. however. isotonic. whether by isometric. the biceps are shortening. In the concentric phase (shortening) the muscle contracts. makes the muscle and connective tissue more susceptible to damage.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. may produce greater strength gains. This is an eccentric (negative) contraction. it adapts by becoming stronger. The nature of the eccentric contraction. This is a concentric (positive) contraction. Each type of contraction has advantages and disadvantages. During the lowering phase of the curl the biceps are lengthening. To understand the principle of overload. while in the eccentric phase (elongation) the muscle returns to its normal length. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. in return. Actually. To obtain optimal gains. Exercise a joint and its associated muscles through its complete . it is important to know the following strength-training terms: Full range of motion. For example. As a result. This greater overload. Isotonic and isokinetic contractions have two specific phases . so there is more muscle soreness following eccentric work. or isokinetic contractions.
Similarly. When a muscle is overloaded by isometric. This is crucial to strength development. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Muscle Failure This is the inability of a person to do another correct repetition in a set. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. A 10-RM is the maximum weight one can lift correctly 10 times. isotonic.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. . one repetition has been completed. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Set This is a series of repetitions done without rest. it adapts by becoming stronger. or isokinetic contractions.
the resistance is too great and should be reduced. The exerciser finds and uses that weight which lets him do the correct number of repetitions. In other words. OVERLOAD The overload principle is the basis for all exercise training programs. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. However. (For example. after doing from 8 to 12 repetitions. to achieve enough overload. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the muscle must be overloaded. For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.Principles of Muscular Training To have a good exercise program. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should be heavy enough so that. to develop both muscle endurance and strength. This weight is the 3-7 RM for that exercise. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. This weight is the 8-12 RM for that exercise. an effective range is a 3-7 RM. balance. For example. For a muscle to increase in strength.70 = 140 pounds] to get 70 percent of the 1 -RM. Although the greatest improvements seem to come from resistances of about 6-RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. the weight selected should be heavier and the RM will also be different. specificity. the seven principles of exercise must be applied to all muscular endurance and strength training. progression. regularity. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. he momentarily cannot correctly do another repetition. multiply 200 pounds by 70 percent [200 X 0. If one cannot do at least three repetitions of an exercise. recovery. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. if a athlete's 1 -RM is 200 pounds.) A better and easier method is the repetition maximum (RM) method. . and variety. The weight should also not be too heavy. These principles are overload.
.Athletes who are just beginning a resistance-training program should not start with heavy weights. To optimize a athlete's performance. With continued training. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. However.Increasing the resistance. the greater will be the improvement in muscle endurance and the smaller the gains in strength. when an athlete trains with a 25-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. it adapts by becoming stronger and/or by improving its endurance. gains in muscular endurance will be greater than when using a 15-RM weight. To develop muscular endurance. Whichever RM range is selected. . most athletes will benefit most from a resistance training program with an 8-12 RM. but the gain in strength will not be as great.Increasing the speed of movement in the concentric phase. . An overload may be achieved by any of the following methods: . (Good form is more important than the speed of movement.Increasing the number of sets. For example.Using any combination of the above. the athlete must always strive to overload his muscles. If the workload is not progressively increased to keep pace with newly won strength. . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Reducing the rest time between sets. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the number of repetitions per set.) . When a athlete can correctly do the upper limit of repetitions for . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. This is his 12+ repetition maximum (12+ RM). there will be no further gains. PROGRESSION When an overload is applied to a muscle. the greater the number of repetitions per set.
These groups can be identified by doing a simple assessment. The principle of regularity also applies to the exercises for individual muscle groups. He then should increase the weight by about 5 percent but no more than 10 percent. in a given task. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. if his plan is to do 12 repetitions in the bench press. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he feels the muscles on each side of the joints where motion occurs. but when different muscle groups are exercised at each workout. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He continues to work with that weight until he can complete all eight repetitions in each set.the set without reaching muscle failure. To improve his muscular endurance and strength. he ensures maximum carryover value to his chosen sports. He should continue with that weight until he can do 12 repetitions correctly. Exercise must be done regularly to produce a training effect. In this way. this upper limit should be 12 repetitions. REGULARITY Exercise must be done regularly to produce a training effect.12 RM). Sporadic exercise may do more harm than good. The athlete slowly does work-related movements he wants to improve and. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. if his goal is to do three sets of eight repetitions of an exercise. If the athlete's performance of a task is not adequate or if he wishes to improve. In a multi-set routine. A athlete can work out three times a week. then increases the resistance by no more than 10 percent. the athlete must do resistance movements that are as similar as possible to those of doing the task. it is usually time to increase the resistance. the principle of regularity is violated and gains in strength are minimal. For example. strength training for the identified muscle(s) will be beneficial. at the same time. For most athletes. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. but three workouts per week are best for optimal gains. RECOVERY .
I recommend that you remain at this level for at least three months. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. It's important to note that when training the primary muscle groups. The muscles must be allowed sufficient recovery time to adapt. Normally. when doing bench press. So for example. Following this you would have a day off. Wednesday. When exercising in this fasion. so that the same muscle or muscle group is not exercised on consecutive days. at this level. you begin training different sections of your body in each workout. and Friday and the upper body muscles on Tuesday. the arms. Recovery is also important within a workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. MUSCLE GROUPS There are three main muscle groups. There are also secondary muscle groups. . and Saturday. you will be training your shoulders and arms to some extent as well as the chest. Sample workout routines are provided for someone at this level of training. For beginners. the upper back and the thighs. For example. Beyond this basic level of training. in part. and it's okay to work out all three muscle groups in each workout. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Thursday. The chest. the legs. you may train your legs. Someone at beginners level should work out all three main muscle groups. This is because when you train the primary muscle groups you also train the secondary ones.the neck and the midsection. the primary muscle groups should always be trained first in the workout. Consecutive days of hard resistance training for the same muscle group can be detrimental. on the intensity of the workout. You can move on to a four day routine. 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. you're also training secondary muscle groups at the same time. the legs can be trained with weights on Monday. The recovery time between different exercises and sets depends. then you simply repeat the sequence once again. For example. Strength training can be done every day only if the exercised muscle groups are rotated. the recovery time between sets should be 30 to 180 seconds. but they should allow at least one days recovery and between workout days.
For example. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. If curls are done first. It's always important to judge by the feeling in your muscles and your general energy level. This technique helps ensure good strength balance between opposing muscle groups which may. for example then the following day. Activating one muscle results in a pulling motion. If you do use too much weight. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown.Beyond the four-day routine are five and six day routines. When you are ready for a day off. they may not benefit very much from the workout. do not hesitate to take a rest and spend some time recuperating. in turn. But training at this level is not recommended for basic or intermediate level athletes. The latissimus dorsi muscles will not be overloaded and. If you go for a run on one day. When planning a training session. or pushing. Split routines can also be used to integrate cardio training with weight training. Examples of these workouts are given later. follow an overhead press with a lat pull-down exercise. movement. 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. As a result. . Most muscles are organized into opposing pairs. It is important to do exercises that work all the major muscle groups in both the upper and lower body. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Personally. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). followed by the muscles of the upper back and chest. I have seen this happen many many time's. BALANCE When developing a strength training program. while activating the opposing muscle results in the opposite. reduce the risk of injury. then the smaller muscIes. you can train your upper body. For this reason. as a result. Sequence the program to exercise the larger muscle groups first. There's little point in exercising at all if you only intend to do it for three months. For example.
he can do squats with a barbell instead of leg presses on a weight machine. Each athlete must understand how to do each lift correctly before he starts his strength training program. for variety or due to necessity (for example. A poorly designed strength. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. and neck. low back. To ensure safety and the best results. who can observe his performance as he exercises. Also. as this can cause dizziness and even loss of consciousness. A natural tendency in strength training is to see how much weight one can lift. Breathing should be constant during exercise. The weight lifter should always do weight training with a partner. The athlete should periodically substitute different exercises for a given muscle group(s). safety.then the arms. 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. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest.training program can be very boring. changing the exercises. Lifting too much weight forces a compromise in form and may lead to injury. The athlete should never hold his breath. and altering the volume and intensity are good ways to add variety. or spotter. Using different equipment. and they may also produce better results. when in the field). For example. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. exercise selection. However. improvement will occur. he can switch to partner-resisted exercises or another form of resistance training. There are also other factors to consider. Correct breathing is another safety factor in strength training. and phases of conditioning. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. As a general rule. abdominal. namely. both should know how to use the equipment and the proper spotting technique for each exercise. As long as all muscle groups are exercised at the proper intensity.
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. only works the arm flexor muscles. low back. For example. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. On the other hand. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. most of the exercises in the program should be "multi-joint" exercises. only involves the elbow joint. The exercise should provide movement at more than one joint. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time.the floor. This is because the exercises have been selected purely for for their strength properties. They should include those for the muscles of the leg. Power lifting is probably safer than an Olympic lifting. Also. For example. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. The concentration curl. although an effective exercise. especially beginners. and so forth. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. and not for . but are good for developing strength. the pull-down exercise produces motion at both the shoulder and elbow joints. shoulders. Usually eight wellchosen exercises will serve as a good starting point. and inhale during the negative (eccentric) phase as the weight returns toward the floor. increasing strength is only secondary to someone that is serious about body building. however. For most people. These exercises will be detailed in a following section. This will help him train a greater number of muscles in a given time. EXERCISE SELECTION When beginning a resistance-training program. an exercise like concentration curls for the biceps muscles of the upper arm.
Several different circuit training routines will be given in this book. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. and maintenance. P. A training is one particular form of circuit training. If he can do only seven repetitions of an exercise. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. conditioning. Circuit training is done with lighter weights. joints. the weight must be reduced. When he can do more than 12 repetitions of any exercise. the weight should be increased. because the beginner must concentrate at first on learning the proper form for each exercise. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. During this phase. he should increase the weight until he can again do only 8 to 12 repetitions. This is very important. and with higher repetitions usually between 12 and 20 reps. if he can do more than 12. he should use progressively heavier weights. H. Power lifting exercises will also be explained in detail in their own section. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. . During the second week. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Also less rest is taken between sets during the workout. By the end of the second week (4 to 6 workouts). and ligaments.any traditional reason. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles.
however. is required to reach and maintain peak fitness levels. recovery period. set of that exercise is done in an equal or lesser time period. This process continues indefinitely. The use of timed sets. he does not need to do more than one set per exercise. third. The exercise period. As with aerobic training. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. unlike exercises performed in cadence or for a specific number of repetitions. 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. a second. . Instead. Maintenance Phase Once the athlete reaches a high level of fitness. Although training three times a week for muscle endurance and strength gives the best results. As time goes on and he progresses. If he stops making progress with one set of 8 to 12 repetitions per exercise. It does not hold back the more capable performer by restricting the number of repetitions he may do. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Three sets per exercise is the maximum most athletes will ever need to do. The maintenance phase should be continued throughout his career and. The emphasis in this phase is no longer on progression but on retention. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. After an appropriate period of rest. 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. the maintenance phase is used to maintain that level. 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.This usually involves an increase in weight of about five percent. throughout his life. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. one can maintain them by training the major muscle groups properly one or two times a week. ideally. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. As long as he continues to progress and get stronger. and so on. More frequent training.
and so forth) and sit-ups (regular. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. do timed sets to improve push-up and sit-up performance. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. and vice versa. Thus. As the athletes' levels of fitness improve. Thus. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. In this way. abdominal twists. as a general rule.5 minutes. the best procedure to follow when doing a resistance exercise is as follows. the difficulty of the activity can be increased. here is a very time-efficient way of conducting push-up/sit-up improvement. To meet this goal. Following this sequence ensures that all major muscles are worked. For this reason. This ensures continued gains and minimizes boredom. First. abdominal curls.Timed sets can be applied to improving athlete's sit-up and push-up performance. 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. and to be assured that all emergencies can be met. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. by decreasing any rest period between timed sets. feet-elevated. or by any combination of these. several of these will be given. wide-hand. This is done by lengthening the time period of any or all timed sets. When . close-hand. or give priority to. Then. different types of push-ups (regular. and so forth) can be done. This is because the muscles worked by those two exercises will already be pre-exhausted. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. a muscle endurance or strength training workout should not be designed to work exclusively. when a athlete performs a workout geared to develop muscle endurance and strength. those muscle groups worked by the sit-up or pushup event. perform a workout to strengthen all of the body's major muscles. Below. a training regimen which exercises all be developed and followed. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. by increasing the number of timed sets performed. This having been said. To add variety and increase the overall effectiveness of the activity. At the same time.
major muscle groups. several timed sets of push-ups can be done followed by several sets of situps. It is a good program for beginners and for those whose time is limited. It has some duplication with respect to the lat pulldown. The exercises should be done in the order presented. When using timed sets for push-up and sit-up improvement. pay attention to how the athletes are responding. and make adjustments accordingly. this program may overwork some muscle groups. graphic 3-6@@@@@@ . The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. In the same way. an athlete may reach temporary muscle failure at any time before the set is over. The beginning weight-training program will work most of the important. rest intervals must be placed between timed sets. To ensure a good. and biceps curl. With this approach. Finally. because of the nature of the situp. for the more advanced lifter. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. For example. the times listed in the chart above may prove to be too long or too short for some athletes. he should immediately drop to his knees and continue doing modified push-ups on his knees. Thus. where they are located. as in any endeavor. If this happens. balanced workout. for the beginner. However. or vice versa.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. This applies when doing each timed set. During a timed set of push-ups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. For example. athletes must set goals for themselves. This program also includes exercises to strengthen the neck muscles. Major Muscle Groups In designing a workout it is important to know the major muscle groups.performing this type of workout. athletes can before doing the other. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. and their primary action.
relaxed position (prestretched). Always use strict form. then the smaller ones. and more effectively. and safety. or with the correct equipment training alone is OK too. . you should add in ten minutes per day three times per week at least. and end the concentric phase in a fully contracted position. or arch the body. • Consider working with a physical trainer. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This helps to increase motivation. lurch.Here are some tips for exercising through strength training. Again. Otherwise you can have a training partner to help with spotting. Begin from a fully extended. you'll want to increase this number over time to at least 30 minutes per day three times per week. Exhale during the concentric (positive] phase of contraction. 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. This small investment of time and money will allow you to improve your overall muscle mass faster. Do not twist. With strength training. You'll enjoy it and you'll see improvement in the tone of your body quickly. Exercise the large muscle groups first. Always breathe when lifting. and return the weight to the starting position in a controlled manner during the eccentric phase. lunge. Perform all exercises through their full range of motion. Accelerate the weight through the concentric phase of contraction. • Work with a low amount of weight first. This can cause serious injury. and inhale during the eccentric (negative) phase. • Change up the exercises that you do so that the process is easy and fun. 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. the intensity of the workout.
safety is a critical factor. The weight of the bags can be varied depending on the amount of fill. Concentrating on weak areas is all right. Train the whole body. Although many towns have excellent strength-training facilities. Ensure that every training program is balanced. cool down. Never increase the resistance used by more than 10 percent at a time. They can improve an untrained athlete's level of strength. to let the body recover and help prevent over training and injury.Allow at least 48 hours of recovery between workouts. Alternate pulling and pushing exercises. but the rest of the body must also be trained. there are limits to the type of training that can be done. Sandbag exercises are very effective in strength-training circuits. three times a week. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. sandbags. or partners. The availability of facilities may vary. and single-leg squats are examples of exercises which use a person's body weight. . Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. it is unreasonable to expect that all folks can use them on a regular basis. to progressively overload his muscles. Sandbags may seem unusual but have some advantages. However. Progress slowly. dips. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Whether the training uses expensive machines. the result is largely the same. For example. athletes should warm up. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. follow triceps extensions with biceps curls. pushups. Exercise Programs When developing strength programs for people. All that is required is for the athlete. but not more than 96 hours. Pull-ups. not just specific areas. As with all training. situps. and follow the principles of exercise previously outlined. the development of strength does not require expensive equipment.
A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. 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. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. increased caloric intake. It uses the force of gravity to oppose the force generated by muscles through contraction. the negative part of each exercise should take at least as long to complete as the positive part. It is achieved through muscle conditioning. the more effective they should become in providing the proper resistance for each exercise. The speed of movement for PREs should always be slowand controlled. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. The longer the partners work together. the second half of each repetition as the exerciser returns to the starting position). Following are descriptions and illustrations of several PREs. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. More than one exercise per muscle group may be used. As a general rule.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Workouts are designed to focus on certain muscle categories. and foods are consumed with the intention to build the body's metabolism and increase mass. Weight training develops both strength as well as the size of skeletal muscles. and rest. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. They must communicate with each other to ensure that neither too much nor too little resistance is applied. weight training. Weight training uses a variety of specialized equipment designed to target specific muscle . This section will focus on weight training for body builders.
and weight moved to cause desired increases in strength. size. Weight training is one type of strength training using weights as the primary force to build muscle mass. they are both similar to each other. exercises. If you want to undertake it yourself. First. Another form of weight training is resistance training. You need to build up your strength and over-working your muscles can cause more harm than good.groups and movements. EXERCISES . or shape. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. endurance. Different weights will give different types of resistance. the overall tone of that muscle will grow over time. The specific combination of reps. Building up slowly allows muscles to develop appropriate strengths relative to each other. Equipment used in weight training include barbells. you should not just "jump right in". 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. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. you risk muscle injury which could hinder your progress. Most gyms offer the services of a personal trainer that comes with the membership fee. Strength training focuses on increasing muscular strength and size. dumbbells. exercise types. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. While they are not exactly the same. Some of your muscles might be naturally stronger than others. we'll define some common exercises for clarification. It involves a manipulation of the numbers of reps. sets. I find I can concentrate better working out by myself. pulleys. Personally I have never used a personal trainer or even a training partner. Some people refer to weight training as strength training. sets. If you don't use good form in weight training. When your muscles are resisting a weight. These trainers can suggest specific workouts for you to begin with. If you are a beginner at weight training. The basic principles of weight training are pretty much the same as those of strength training. and weight depends upon the desires of the body builder. tempo.
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
they will have many specialty machines that will work specific parts of your body. This can also be done with straight bar. let's look at a couple of sample workouts. Press the bar to arm's length over your head. seated or standing or with 2 dumbbells and your palms facing in. side dumbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. Now that you know what exercises to do. Employees at the gym can help you with proper use of the machines. . military raise. Stand with your legs about shoulder width apart and lift the barbell to your chest. Keep your upper arms close to your head. Return to the starting position. If you are going to join a gym. Press bar overhead to arm's length. you will use a barbell. This exercise can also be performed with dumbbells or seated on a weight bench.Hold a barbell with hands a little closer together than shoulder width. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lie on an incline bench and position your head at the top. The exercises listed above can be done either in a gym or in your home. dumbell press. front barbell raise. shoulders military press. 2 dumbbells. front dumbell raise Standing Military Press For this exercise.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. Keep your body and wrists straight. keeping it close to your body. Let the bar hang straight down in front of you. .
depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .
controlled motion. Then slowly lower them back down to your side again. With a smooth. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. lower the weight while simultaneously lifting the weight in your right hand. Make sure you are lifting the dumbbells up rather than swinging them up. so that both arms are in motion at the same time. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. . but not quite locked. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. palms facing backward. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.Stand with a dumbbell in each hand.
The dumbbell should end up roughly parallel with your torso. Raise your shoulders up as far as you can go then slowly return to the starting position. . Tighten your abs to keep your body from turning to the side as you lift the dumbbell. look straight ahead instead of at the floor so you can keep your back straight. Switch arms after one set. 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. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. Droop your shoulders down as far as possible. Before starting. Reach down and pick up a dumbbell with your right hand. Hold two dumbbells with your arms hanging at your sides.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.
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. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Bend at your waist with your legs locked. . Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your head up and your back completely straight. press the weight up back to the starting position. Return slowly to the upper position. This can also be done with your knees slightly bent. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. until your upper body is parallel to the floor. not your neck. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your back as straight as possible and your chin up. Stiff Leg Barbell Place a barbell on your shoulders.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Standing Calf Raises This can be done with a specific machine found in a gym. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. or adapted for use without the machine. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Once you reach the bottom position. You can also use a wider stance to work the inner quads even more. This can also be done holding a barbell. You can put your heels on a 1 inch block to further work the quads.
Keeping your front foot flat on the floor. raise yourself by pushing your hips slightly forward and up toward the ceiling. Stand up straight. Keep your head and neck in line with your torso so that you are looking forward. lowering your hips so your rear knee just clears the floor. sit your hips back (like you are going to sit in a chair). Position your right leg forward in a long stride. At this point. Complete a full set. 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. Lift your chest up and look straight ahead. your hips should be sitting back. and lean forward slightly at the waist. Return to the starting position. or alternate legs for each rep. Pause briefly in this position. Your foot should be far enough in front of you so that when you bend your right knee. Keep your opposite foot flat on the floor and point your toes forward. your shoulders should be directly over front foot. and your chest should be directly over the middle of your thigh. At this point.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise .the higher the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Mid Section . and straightening your leg. Grasp the barbell with both hands with a wider than shoulder width grip. your thigh and lower leg form a right angle. your knee should be directly over your toe. bend your knee (of your front leg). Reach one foot back and place your toe on the box. leading with your head and chest. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. If you have difficulty lowering yourself down this far. then slowly straighten your legs and raise your body back up to a standing position. Now. Lunges Place a barbell on your upper back. Slowly bend your knees. then switch legs and repeat. Keep your back tight and your chest out throughout the entire exercise. the more difficult the exercise. Your shoulders should be directly over your front foot. lower yourself until the knee of your front leg is bent 90 degrees. Place a barbell behind your head at the base of your neck.
place them three to four inches apart and point your toes inward so they touch.don't cheat yourself by using momentum! Workout Routines Bulk Up . Continue to push down as hard as you can with your lower back.Crunches Lie flat on your back with your feet flat on the ground. Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. Begin to roll your shoulders off the floor. or resting on a bench with your knees bent at a 90 degree angle. and your lower back should remain on the floor. controlled movement . Focus on slow. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Place your hands lightly on either side of your head keeping your elbows in.
The reason is simple: as you get more experienced. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. begin with two sets of 10-12 reps each. This can also be simple stretching exercises and deep breathing. It's a good thing for a bodybuilder to incur limited muscle damage. If the word "damage" makes you flinch. you can work out more frequently than more advanced body builders. This plan is just a suggestion. Day 1 . Beginners.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.Upper Body For the following exercises. You can progressively increase the amount of weight you lift as you get stronger. 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. repeated over and over on a weekly basis. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. A warm-up session prior to working out can not only help get your body ready for exercise. but your mind will get prepared as well. on the other hand. You should also have an appropriate cool down period after you are done working out. . get sore but bounce back quicker since the muscular damage isn't as severe. you need to start out with some warm up exercises. Again. As a beginner. You can adapt it as needed to suit your workout goals. you learn to push your muscles harder and inflict more damage that takes longer to recover from. it's important to start out slow and not push yourself beyond your limits. This is what bodybuilding is all about – a continuous cycle of one-step-back. With any workout. 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. don't worry. This can be simple stretching as you get your body ready to work. two-steps-forward.
begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Lower Body and Abs Again. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . 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 .Upper Body Increase your sets to 3 doing 10 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.
Keep in mind that you won't get results as quickly with a fewer day workout.Back.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. and Abs Do three sets of 12-15 reps each. consider starting out with a two or three day plan.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . it can still be effective. Here is a sample three day workout. Chest. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Day 1 .Rest If a four day workout plan is too much for you. . but if you need to start out slowly.
Biceps. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . your body can take advantage of that extra blood flow and work the muscles more efficiently. . By doing this. you should eat some protein and carbohydrates. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Many people opt for a protein shake and a bowl of rice.Legs and Shoulders Do three sets of 12-15 reps each. Triceps. but you can choose whatever foods you want to get what you need. When you consume protein and carbohydrates prior to a workout. there is increased blood flow to the muscles. 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. During training.
be sure to take note of how long it took you to get to that point. These include cardio endurance. 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. Usually that's around a minute or two. not lift weights. coordination. Circuits can also be designed to concentrate on sports skills. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. you want to build your body. athletes' . It describes calisthenic exercises for developing strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. strength. and flexibility. On the second set. This could be a little time on a treadmill or walking. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. 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. The goal is to add weight until it's difficult to complete 8-12 reps. Circuit training is a term associated with specific training routines. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Remember. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. try more weight. muscular endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. If you find that it's just a bit too easy. endurance. and speed. 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. 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. 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. add a little weight and do the exercise again. flexibility.
a specific length of time is set for each station. and sequence of stations. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of stations. . Free Circuit In a free circuit.common tasks. . In addition.Increase the number of times athletes go through the circuit.Keep the time for completion the same. These are discussed below. Fixed Circuit In a fixed circuit. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. The time is monitored with a stopwatch. number of times the circuit is completed. Aside from this. circuits can be organized to exercise all the fitness components in a short period of time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. and athletes rotate through the stations on command. the quality and number of the repetitions done should be monitored. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. These include the time. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of time.Increase the time per station along with the number of repetitions. number of athletes. number of stations. there is no set time for staying at each station. but increase the number of repetitions. . Each has distinct advantages. doing a fixed number of repetitions at each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Progress is measured by the time needed to complete a circuit. and no signal is given to move from one station to the next. and any number of athletes can exercise for various lengths of time. Almost any area can be used. or any combination of these. athletes work at their own pace. the free circuit requires little supervision. At the same time.
and poor results. a circuit may have ten stations. exercise periods may be increased to 30 seconds or longer for all three rotations. Further. and taking 15 seconds to move between stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Each station must then be equipped to handle four athletes. As athletes become better conditioned. The exercise time at each station may be reduced to 20 seconds the second and third time through. Number of Times a Circuit is Completed To achieve the desired training effect. Difficult exercises can be alternated with less difficult ones. developing lower-body strength) needs as few as six to eight stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. circuits to develop both strength and cr fitness may have as many as 20 stations. slowdowns. exercising for 30 seconds at each station.Time One of the first things to consider is how long it should take to complete the circuit. On the other hand. The whole workout takes less than 45 minutes including warm-up and cool-down. the time at each station should always be the same to avoid confusion and help maintain control. A circuit geared for a limited objective (for example. It is vital in a free circuit that no athlete stand around waiting for equipment. Consider also the time it takes to move from one station to the next. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Another option is to have four rotations of the circuit. respectively. the athletesm should be divided into 10 groups of four each. in this instance a rope jumping station must have at least four jump ropes. When a fixed circuit is run. athletes may run through the circuit three times. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. athletes may have to repeat the same circuit several times. Number of athletes If there are 10 stations and 40 athletes to be trained. Having enough equipment reduces bottlenecks. After the warm-up. . For example. For example.
improving cardiorespiratory endurance may be the top priority. For example. Arrange the Stations A circuit usually has 8 to 12 stations. For example. On the other hand. he should not limit the circuit to only these activities. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. The six steps below cover the most important pects of circuit development. However. He can choose from the exercises. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. while muscular endurance work may be secondary. in a circuit for strength training. increasing muscular strength may be the primary objective.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. exercisers may follow . but it may have as many as 20. grass drills. For example. and guerrilla drills described in this section. After deciding how many stations to include. the same muscle group should not be exercised at consecutive stations. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). the designer must decide how to arrange them. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. in a strength training circuit. Imagination and fun are important elements in developing circuits that hold the interest of athletes. calisthenics. conditioning drills.
However. athletes may run five laps or for 20 to 40 seconds between stations. Select the Training Sites Circuits may be conducted outdoors or indoors. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. and all other useful information.the pushing motion of a bench press with the pulling motion of the seated row. the number of stations. If some exercises are harder than others. athletes can alternate hard exercises with easier ones. Outdoors. If the designer wants to include running or jogging a certain distance between stations. 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. he may do this in several ways. Another approach might be to alternate between upper and lower body exercises. The sketch should include the activity and length of time at each station. The choice of exercises for circuit training depends on the objectives of the circuit. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. In the gymnasium. The choice of exercises depends on the objectives of the circuit. In some cases. By not exercising the same muscle group twice in a row. spreading the stations too far apart may cause problems with control and supervision. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. #########show exercises . Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. instructions for the stations are written on the signs. The necessary equipment is placed at each station.
however. the possibility of straining the lower back increases. for the average athlete. athletes with low fitness levels. knee bender. On the other hand. following the directions written below will produce satisfactory results with a minimum risk of injury. Exercises such as the push-up. some people. With a slow cadence. will derive the greatest benefit from many of these exercises. lunger. use 80 counts per minute. Cardio Vascular and muscular encurance. may find certain exercises less safe than others. flutter kicks are an excellent way to condition the hip flexor muscles. Nonetheless. Finally. on the other hand. for the average athlete who is of sound body. and strength. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. For example. without support. Few exercises are inherently unsafe. because of predisposing conditions or injuries. such as trainees. calisthenics such as the bend and reach. Use good judgment before performing these exercises. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and side-straddle hop can best be used in the warm-up and cooldown periods. a conditioned athlete may use multiple sets of flutter' kicks with good results. shouId not do the advanced exercises highly fit athletes can do. sit-up. cardio and muscular endurance.Calisthenics Calisthenics can be used to help develop coordination. parallel bar dip. and strength. flexibility. squat bender. Although calisthenics have some value when included in a cardio circuit or when exercising to music. However. and chin-up/pull-up. with the lower back properly supported. When doing exercises at a moderate cadence. and directions are provided below with respect to the actions and cadence. few calisthenic exercises are really unsafe or dangerous. use 50 counts per minute unless otherwise directed. They can help develop coordination. The keys to avoiding injury while gaining training benefits are using correct form and intensity. These calisthenics are noted. flexibility. . However. some of the calisthenics listed below may be done in cadence. Poorly-coordinated athletes. Calisthenics can be used to exercise most of the major muscle groups of the body. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Also.
at the same time. develops all the fitness components. To ensure balance and regularity in the program. not conditioning drills done to cadence.Friday (M-W-F) training objective is cardio vascular fitness. progressive manner. The best technique is to train alternate muscle groups and/or fitness components on different days. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. and crab-walk exercises. Some athletes complain of shoulder problems resulting from rope climbing. athletes can benefit from doing partner. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. it minimizes injuries caused by overuse. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. The day after a "hard" training day. Using such exercises for unconditioned athletes increases the risk of injury and accident. This is especially true if someone has had a previous injury to the back. and follows the seven principles of exercise while. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. The following are key points for ensuring safety during stretching and calisthenic exercises: .resisted exercises followed by a slow run. athletes can do running at THR with some light calisthenics and stretching. These exercises are beneficial when the athlete is fit and he does them in a regular. Also. wheelbarrow. a certain level of muscular strength is needed to do them safely. if the Monday-Wednesday. For example. Programs that try to do too much too soon invite problems. ballistic (that is. Therefore. slow stretching exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes should progressively train to build up to these exercises. If this type of action is performed. However. they should work them at a reduced intensity to minimize stress and permit recovery.The key to doing calisthenic exercises safely is to use common sense. Such a program has variety. horizontal ladder. if athletes are working the same muscle groups and/or fitness components.
you need to give it the physical movement that it needs. which will make the process easier and even more enjoyable. head out for a walk with your spouse for a few minutes. cooling down. This is a great way to get in some quality time away from the television. To make it even better. 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. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • If you can't leave the television. controlled movements with little or no extra weight. You can even start doing these things at home. take them with you. Your Overall Body Fitness Plan To improve the physical fitness of your body. . • Do it with a pattern. Use static (slow and sustained) stretching for warming up. Visit your local recreational center or community center. if done. However. During your favorite show. ballistic (bouncy or jerky) stretching movements.A combination of spinal rotation and bending should generally be avoided. use only slow. Start by working in exercise through aerobics and strength training into your day. This means feeding it the right regimen of movements. ride the bike.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. use a stationary bike.. too. If you can't leave the kids. consider these easy and fun ways to get in the exercise that you need. . You get the exercise you need without missing your television program and time will fly by.Stretch slowly and without pain and unnatural stress to a joint. .
tests can be used to assess flexibility in the hamstring and low-back areas. For many it's a great stress relief and it can be a lot of fun. running. It will make all of the difference in how effective it is for you. Make it your goal to actually put together a workout that you enjoy. . Stretching should not be painful. loading.• Do sports and other physical activities that you enjoy. martial arts. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. These areas are commonly susceptible to injury due. disease-free joints. When you begin to add these into your day. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. It involves the ability to move a part of the body through the full range of motion allowed by normal. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Yet. Your overall body fitness means exercise and movement. comparing one person's flexibility with another's should not be done. climbing. A simple toe-touch test can be used. to loss of flexibility. Developing and maintaining it are important parts of a fitness program. Because people differ somewhat anatomically. and physical work with greater efficiency and less risk of injury. Swimming. you'll probably find every excuse not to do them. However. you will come to enjoy exercising. in part. People with poor flexibility who try to stretch as far as others may injure themselves. Flexibility is a component of physical fitness. No one test can measure total-body flexibility. Flexibility is the range of movement of a joint or series of joints and their associated muscles. 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. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Good flexibility can help an athlete accomplish such physical tasks as lifting.
Static stretching should not be painful. Without it. and it prevents strains and tears. If you overstretch you can injure the muscle and end up decreasing your flexibility. the easier it is for the muscle to adapt to that length. passive. Although an important safety feature. He should hold each stretch for ten seconds or longer. especially during a sudden or extreme change. There are four commonly recognized categories of stretching techniques: static. The athlete should feel slight discomfort. the myotatic reflex causes it to tighten and attempt to shorten. The athlete assumes each stretching position slowly until he feels tension or tightness. proprioceptive neuromuscular facilitation (PNF). our muscles would be allowed to overextend and tear. for best results. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. The longer a stretch is held. not days. requiring a long slow recovery process. This is the tension you feel during stretching exercises. Every muscle is subject to the myotatic reflex. This lets the lengthened muscles adjust to the stretch without causing injury. You may weaken the muscle. Set your stretching goals over a period of weeks or months. stretching must be slow and deliberate. This lengthens the muscles without causing a reflex contraction in the stretched muscles. It is a safe and effective method for improving flexibility. by limiting range of motion and preventing the body from hurting itself. Stretching Techniques Using good stretching techniques can improve flexibility. When a muscle lengthens beyond a certain point. . and ballistic. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). These are described here and shown later in this section. The reflex opposes changes in muscle length. When pain results from stretching. but no pain. To counter the reflex. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. it can be an obstacle to athletic development.
bike riding. and with proper form to avoid injury. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Stretch gradually. Other key points include: • Consult your doctor before starting any exercise program. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Gently stretch to a point of tension and hold. to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. or rubber tubing. it often forces a muscle to stretch too far and may result in an injury. Individuals and units should not use ballistic stretching. 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. jumping jacks etc.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Complete a large muscle warm-up such as brisk walking. pole. including one increasing your flexibility. and as part of a warm up for any athletic activity. • Devote several minutes to stretching three to five days a week. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. Although this method may improve flexibility. 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. . • Don't bounce or jerk when you stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. such as a towel. or dynamic. BALLISTIC STRETCHING Ballistic. Safety Guidelines Stretching is only beneficial if done properly.
The following FITT factors apply when developing a flexibility program. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. circulation. blood pressure. as well as passive stretching and/or PNF stretching. Frequency: Do flexibility exercises daily. . • Hold each stretch with a feeling of lengthening the targeted muscles. . A recommended sequence of warmup activities follows. it took years to get tight. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . This causes a gradual increase in the heart rate. • Don't overstretch. allow some time to see results. FITT Factors You should include stretching exercises in all of your workouts. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. not pain. breathe normally and deeply with a feeling of relaxing the body.Slow joggin-in-place or walking for one to two minutes. assumed slowly and gradually. • Hold the furthest point of any stretch for a few seconds. then stretch further and hold that new position for 20-30 seconds. Stop if you feel any pain. • If you're a beginner.• Don't hold your breath. Athletes should do these for five to seven minutes before vigorous exercise . Remember. stop immediately and consult your health care provider. A mild sensation of pulling should be felt in the target area. Do them during the cooldown to help maintain flexibility. and increases the temperature of the active muscles. Type: Use static stretches. start slow & don't over do it. Be patient. If you do. • You should never feel pain in your joints during stretching exercises.
For example. Stopping exercise suddenly can cause blood to pool in the muscles. . . lift a lighter weight to warm-up before lifting a heavier one. . thus helping reduce the risk of injury. The following information explains the importance of cooling down and how to do it correctly. and do not bounce or bob. Work each major joint for 5 to 10 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. It also increases the joint's range of motion and positively affects the speed of muscular contraction. arm circles. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Calisthenic exerciese.Slow joint rotation exercises (for example. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity..Slowly mimic the activities to be performed. one should walk for one to two minutes. for example. After running.Slow. The warm-up increases the flow of blood to the muscles and tendons. to increase the intensity level before the activity or conditioning period. as this can be very dangerous. . and stretching exercises should be a major part of both. thereby reducing blood flow to the heart and brain. knee/ankle rotations) to gradually increase the joint's range of motion. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as described in another section.Do not stop suddenly after vigorous exercise. This helps prepare the neuromuscular pathways. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Hold each stretch position for 10 to 15 seconds. static stretching of the muscles to be used during the upcoming activity. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.
However. . Use partner-assisted or PNF techniques. ligments. Athletes who are overweight should follow a fat loss program. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. You may also work on it at home. 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. Such programs include sensible diet and exercise regimens. The muscles are warm from activity and can possibly be overstretched to the point of injury. Stretching is one form of exercise that takes very little time relative to the benefits gained. this method is very time-consuming and expensive and usually done only at hospitals and universities. if possible. 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. The following exercises should be performed slowly.. There are also height to weight and circumference ratio's but these are the least accurate.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Be careful not to overstretch. .
No single food choice is necessarily a bad choice. Poor choices like a lunch of soda. gender. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. it's time to starting making some changes to your lifestyle. dieting is something that is simple to do healthily even if you can't live without certain foods. People always want to know if a particular food is good or bad for them. You need a diet that is actually a way of eating. And. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. . open. we aren't talking about a diet to lose weight. which is best accomplished by a combination of eating less and exercising more.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. you may not necessary be over fat. and height. This exercise program meets the requirement to be physically active everyday. We aren't talking about a diet that you will go on to lose weight and then come off of later. Although that sounds even worse. Yet. too. Don't think about a diet that's taxing. You can do it even when you are in too much of a rush and don't have time. limiting or boring. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. But. full of taste and adventure. Losing one to two pounds a week is a realistic goal. only a small percentage of their total body mass may be fat. If you don't fall into the well-muscled category. If you exceed the weight listed for your height. chips. However. not a temporary thing but a permanent thing. Think of your diet as being free. with all of the comfort that you want and need. troublesome. Take a look at the weight allowed for your height as shown in Table 1. here. Too many bad choices over time can accumulate into a poor diet. You Are What You Eat. What you need to accomplish through a diet is to train your body to eat healthily. you can do it with lots of favors that you AND your children will enjoy.
your body can become ill faster and with greater intensity. your heart rate increases to unhealthy levels.What's Healthy? The foods that you need play a significant role on your health. healthy food is just as important. • You are more prone to limitations physically as well as mentally. the food that you consume is the fuel that your machine needs. But. In our machine look at the way that food works. If you consume the wrong foods all of the time. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. . your body 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. and they are very low in calories meaning you can eat more. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Unlike "white" foods. improve your physical fitness from the inside to the out. All sorts of problems arise from not eating a healthy diet of food. They don't cause you to gain weight like others. and sugars that can cause you health issues. • Your blood pressure rises. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • Your body does not heal as quickly from injury. • Whole grains are also an important product of a healthy diet. fats. They provide antioxidants to a high level that helps to heal your body. it won't perform the right way. 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. • Without nutrition. whole grains give you so much more health. In the way of your body. If you don't give it quality food. • Fruits are sweet so they can solve the sweet tooth.
Consuming enough water means that you'll system is hydrated. He or she may recommend a diet that is different for your specific health issues. Where Are You Now? When it comes to improving your diet fitness. 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. The average person should consume about 1800 to 2000 calories per day. too. improving these five areas is all you need to do. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. What do you eat for breakfast. Those that do not get enough fluids end up having a body that retains water rather than having less. Your doctor may have additional or different recommendations for your health. take note of how a normal day or week goes for you. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you're eating less and that you aren't getting as many calories from other liquids. The good news is that you don't often need a lot of work to make them happen. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1.• Water intake is also important. In addition. Dieting To Lose Weight Finally. causing you to keep in all that you can. All foods and drinks should be noted! . The body goes into dehydration mode. You need protein but you shouldn't want to get it from fatty meats. If you are dieting and need to lose weight. 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. if you need to lose weight. you need to reduce this amount to at 1500 to 1600 calories per day. too. • Meats are important parts of the diet. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. If you don't do anything else. you need to take into consideration the location that you are right now. Spend one or two days recording the foods that you eat in an average day on a piece of paper.
If you just love the taste. Next. that's a different story. 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. find out why it is that you can't give them up. For example. you need to address this emotional problem. sugars and calories in general. there are several key things for you to address. you may have an emotional attachment to the foods. anxious. For most people this is as simple as tracking what they eat over the period of a few days to a week. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Don't worry. they aren't all bad! First. Being honest with yourself is important. Figure out how many calories you are consuming in an average day. How often did you eat without actually being hungry but being instead bored. though. sour cream and butter just because you love the taste. determine if there is a better way for you to get the foods that you like. you can find ways to get much of the same taste without a lot of the calories. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. For example. 4. If you need apple pie to feel safe. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 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.2. If you love your mashed potatoes loaded with gravy. 3. are you connected with that big slice of apple pie because it was your favorite growing up. Look at your list of foods and see how many of them are high in transaturated fats.
now you need to consider how you will make changes that you can actually live with. use it in a different way. If you don't know you should talk to your doctor about this. If you are a diabetic. This section of our book is long for a reason. limiting diet that's going to make your taste buds go permanently bland is up next. and therefore you can improve your health overall. 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. That's exactly what you need to strive for here. One limit to this is when the food itself is detrimental to your health condition. 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. How Can You Improve? Okay. Don't fret about the foods you love. 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. You should know what types of foods you can not eat. Indeed you may want that slice of apple pie. 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. But. We've already talked about what foods you need to eat for a healthy diet. your diet fitness can threaten your life through disease and even early death. If you can not commit to making changes here. remember moderation is the key factor in real diet fitness health.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. There are certain times in life that foods become prime suspects to leading to health risks. here is comes. instead of eating it every few days make it the reward that you get for a week of good eating. . Yet. 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. The awful. For example. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Food isn't worth the risk of your life. high cholesterol foods that you currently are eating.
replacing the vegetable oil in your diet with olive oil. 2. The darker. They can help to unclog your heart's arteries from cholesterol. Garlic is a great antioxidant for your heart too. Instead of using a lot of salt. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. there are various foods that can help you to improve your hearts health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Yes. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. . they help to remove toxins from your body which means a reduction in risks of cancer. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. in moderation can improve your health. richer and brighter the color is. try other flavor additions to your dishes. Consume more fish. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. you are in a hurry and who has time to chop up vegetables? Well.Heart Health Improving your heart's health is essential. the more antioxidants are in it. Antioxidants can help to transform your health. In addition. For this. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. And. 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. Or take a supplement of fish oil. For example. Reducing the amount of sodium that you take in is also a key factor in improving health. 1. eat lean cuts of meat. You should try to consume at least 2 to 3 servings of fish per week. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being.
and sugars in the foods that you eat.Many foods that are pre-made contain high amounts of preservatives. we'll make it simpler for you. Visit the website of the American Heart Association to get heart healthy recipes. Try to look for ways to improve your current recipes through replacing butters. eggs and other fresh products usually line the walls of the building. or products that are placed in foods to keep them fresh and looking good. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. meats that are high in saturated fat are clogging your heart. One good switch is with ground meats. Add one new recipe to your diet each week. It adds weight to your body and it causes all types of health risks later in life. No boxed dinners. cholesterol. You won't notice the taste difference. then. Remove soda from your diet. no frozen entrees. is to visit your grocery store and walk around the outside aisles only as much as possible. chicken and pork over beef. 5. Some of these preservatives can clog up your heart. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Look at labels. Learn to read labels so that they tell you what's in the foods you eat. butter or creams. but replace at least part of it with ground turkey or pork. eat a bit slower. Eat more fruits and vegetables. milks. Replace white bread with whole grain bread. To help you to not feel hungry. . 6. salts. No food in one sitting should be a larger quantity than the size of your palm. Don't reach for beef. 2. Reduce the amount of fat. Meats. This single movement alone will improve your health considerably. Remember. Reduce portion sizes. Eat more fish. unhealthy foods with foods that are better for you. can lead to increased health risks for cancer and they put the pounds on. The trick you should follow. Look at your grains. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 3. 4. The produce section is your friend filled with riches. Avoid the aisles and you'll improve your health overall. Replace white rice and pasta with whole grain. Start looking for leaner cuts of meat.
don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. While you may love food. Food supplies us with calories. then you need to consider a calorie reduction. your body will start breaking down muscle tissue for glucose. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. If you're not eating enough carbohydrates. Calories are tiny bits of energy that your body uses to perform work. they both look and feel full. Glucose is a simple carb that is stored in your muscles and liver as glycogen. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. To have enough energy to perform your workout. Glycogen is the principal form of energy that is stored in muscles. .If you need to lose weight. Don't make sacrifices here for speed. while making changes at first is a challenge. When your muscles are filled with glycogen. but that requires the breakdown of body protein from muscle. 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. Glucose also provides energy for your brain and making blood in your body. convenience or habit. But food is very important in a body building program. Carbs Carbohydrates are the body's main source of glucose. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Dropping just a small amount of weight means that you need to eat less and do more physically. One of the most important would be carbohydrates. Many people don't pay enough attention to the types of food they eat. Food is a requirement to living and a healthy diet is an essential part of living a long life. Remember. you will get into the habit and will eventually love the differences you have made. the foods you eat can make a huge difference in the effectiveness of your program. Glucose can be made from protein.
state. Divide your carb meals into six servings throughout the day. potatoes. Honey. The resulting insulin spike is a double edged sword. the intake of simple carbs can stimulate fat storage. .are digested quickly and easily. and besides your postworkout meal. After training. If you eat too many carbs in one sitting. Blood sugar and muscle glycogen levels are low from your overnight fast. you must consume enough fiber in your diet. the amount of carbs that should be taken in by multiplying their body weight by three. sugar and refined foods such as white bread and white rice . and brown rice. Women multiply their body weight by two to get their carb gram intake. it can prevent muscle catabolism while promoting anabolism. That number will be the amount of grams that should be consumed daily. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eat about 25% of your daily carbs at this meal. whole grain breads. however.typical simple carbs . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. or muscle building. oatmeal. Breakfast is definitely the most important meal of the day. Beans and oatmeal are two excellent sources of fiber.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. For example. If you have not been working out. and aiding in muscle glycogen formation and growth. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Along with carbs. Eat some simple carbs after your workout and eat more of them. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. A high carb intake at your post training meal will have less chance of being stored as fat. Focus on unprocessed complex carbs like sweet potatoes. Your body must replenish these levels before stimulating the fat storing machinery in the body. it is also the best time to load up on carbs. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. For men.
and protein is retained in tissue as new muscle is added. Protein intake exceeds output. you will want to rotate your carb intake. The total carb intake is the same. Amino acids are the building blocks of protein. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). This is not good because the opposite is now happening. On the other hand.As your day wears on. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. If you lose more nitrogen than you consume. injured. Your energy requirements will also decrease at this time. Obviously. repairing. if you consume more than you lose. Eat 50% fewer carbs (300g) for two days. Protein Another important nutrient every body builder needs is plenty of protein. or have a fever. then the standard 600g for the next two days. then 50% more (900g) for the next two days. state. Your body is degrading muscle and other body proteins. your body will break down muscle tissue to get it. You usually see this in people who are starving. Glucose molecules make up carbohydrates just like amino acids make up proteins. burned. For body builders. . For example. Watch out. If you are needing to lose some fat along with building your muscles. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). If you eat carbs late in the day. your carb intake should decrease. This puts your body in what is called a catabolic state. and then increases insulin levels (ensuring no loss of muscle) on the final two days. your body will store them as fat and increase weight gain instead of muscle mass. nitrogen balance is an important concept to keep in mind when talking about proteins. That is made possible because proteins are the basis for body structures. Protein is involved in growing. this is something that you want. you will be in an anabolic. and replacing tissues. so your body won't need as much. or muscle building. 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. if your protein output exceeds intake you would have a negative nitrogen balance. try varying the volume of intake.
therefore. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. fish. steak. 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.An anabolic state is when your body has a positive nitrogen balance. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. cooked broccoli 1 c. Saturated fat is bad. your protein intake should increase to 1 1/2 times your bodyweight. Fats are the main source of energy in the body. Be aware of the amount of protein you are eating and make them work for you instead of against you. The general rule is to consume daily the same amount of grams in protein as your body weight. Because of the chemical composition of saturated fat. Fat combines with glucose for energy in order to spare the breakdown of protein. In body building contexts. . concentrate on the complete sources of protein like meat.build muscle. If you are dieting while body building. protein can do what it is supposed to do . A 200 pound body builder. 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. your body won't grow when it is in a catabolic state. even when you are building the perfect body. To compensate. your body cannot break it down very well. you'll still need some fats in your diet. you need to focus on the complete sources rather than those that are incomplete. catabolic means muscle loss. While there are proteins in other foods. 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. milk 2 T. When calculating the amount of protein you are eating. These are the fats that contribute to heart disease and high cholesterol. Ultimately. Fats Yes. and eggs. That way. but if you want to get ripped with your body building program. you'll need to eat more protein to counteract this effect. The key to fat intake is to stay away from bad fats and only eat the good fat. cooked 5 oz. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Many diets have you cutting back on fat and carbohydrate intake.
You should truly strive to eliminate all trans fats from your diet. Trans fats should also be avoided. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. joint pain. fat. 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. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. They are also more readily stored as body fat. as well as egg yolks. well. so they should be limited. Omega 3 Fatty Acids can actually help combat conditions such as depression. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. and diabetes. So basically. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. fatigue. . They can reduce inflammation. They play an important role in protecting the body's vital organs. These fats are found naturally in foods like nuts and avocados. Unsaturated fats are easier for your body to break down. Elevated levels of LDL can clog arteries and cause heart disease. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. heart disease. help prevent cancer growth. and improve brain function. saturated fats are hard and solid. At room temperature. Fats keep the body insulated. whole milk dairy products like milk and cheese. This type of fat is often used in commercially processed food because they are preserved longer. seafood. and even Type 2 diabetes. Trans fats cause an over activity in the immune system and are linked to stroke. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are in liquid form as in oils. These fats are most often found in fish and can have some significant health advantages. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Because they reduce inflammation in the body. Fats are actually an important part of any diet.Saturated fats are commonly found in animal products such as meat.
but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Not only that. magnesium. As many know. For one. That includes alcohol as well. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. 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. you will not be as intense in your lifting and weight training. Many people like a drink or two or even three to help them unwind and relax. it dehydrates your muscle cells. so when those levels are down. In fact. but drinking actually lowers protein synthesis by twenty percent. Because your cells aren't holding as much water. instead of topping with chocolate or candies. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it becomes much harder to build muscle. iron and potassium. It has no nutritional value but it does contain high caloric content. Having higher levels of testosterone can help with your workouts by making you more aggressive. hydrated and even over hydrated muscles allows for a much higher anabolic environment. alcohol can have a detrimental effect on your progress. But when you are a body builder. Alcohol contains nothing but empty calories. Alcohol consumption also hurts muscle growth. relaxation and growth including calcium.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. you will want to pay close attention to the foods you are feeding your body. it slows down your metabolism hindering your body's ability to process foods. There are several reasons why it does this. you must be careful not to overdo on the fats. . just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only will having a hangover lower your workout intensity. About a 1/2 cup is a good amount. • Use olive oil in salad dressings and when cooking • When baking. phosphorus.
Plus. urea (a toxic substance). and ketones. then you need even more water to help your kidneys do their work. so you're not getting the hydration you need. and water unlocks the power of those vitamins. then you need a basic mega-vitamin. begins hoarding it. drinking water can actually help you shed excess water weight. Without enough water. Supplements like creatine work in part because it pulls water in muscle cells. thinking there's a shortage. your skin starts looking soft and puffy. Water is good for you anyway. water can actually reduce feelings of hunger. it can be especially important. The liver metabolizes stored fat for energy. For this to work properly. If you're eating big to gain weight. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. For body builders. some of the load is transferred to the liver. but if your diet stinks. the body. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. as it helps remove excess nitrogen. the kidneys can't function properly. coffee. but for body builders. A good diet is essential to an effective body building program. you need plenty of water. Contrary to popular belief. The caffeine can increase fluid loss. In addition. This water is stored in extra cellular spaces. water can help them work. When this happens. if you're training hard. When water is in short supply.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. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Water flushes out toxins and other metabolic waste products from the body. In other words. you won't be doing yourself any good. If you're going to be using supplements in your body building program. creating an anabolic environment needed for muscle growth. You can workout with the intensity of a professional. Use artificial sweeteners instead. and you should. If the liver is doing some of the kidneys' work. Water is part of every single metabolic process that the body undertakes. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. you'll need much more. it burns less fat. Many vitamins are water soluble. Soda. and tea don't count either. Water is especially important when following a "high protein" diet.
• 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
Bake at 350 degrees for 30-35 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. minced or pressed 2 tbsp. low-calorie Dijon mustard 1 clove garlic. Can diced tomatoes w/ basil. Serve. Serve. Ground Turkey Breast Sauce 1 lb. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Drizzle with lemon juice. Sprinkle with paprika and capers. Tie the chicken breasts together with butchers twine. thawed and dried 1 egg lightly beaten 8 oz. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve plain or over brown rice. Uncover and cook an additional 15 minutes. In a separate bowl. stirring occasionally. Serve over your favorite type of noodle. Add the chopped onion and mushrooms. frozen spinach. and cheese mixture in a bowl. spread with mustard/garlic mixture. spinach. egg. Arrange fish and zucchini in a single layer in a large pan. slice in half and flattened Combine the onion. Cover and cook over medium heat for 10-20 minutes. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Add browned chicken. salt and pepper in. Cover with tomatoes and liquid. Top on whole wheat pasta or brown rice if desired. stir together mustard and garlic. Put a dollop of the mixture into each chicken breast. Pour the spaghetti sauce in. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. garlic & oregano Arrange fish filets in a single layer in skillet. Pan Broiled Fish 1 lb. drained capers Paprika to taste Rinse fish and pat dry. . cover and cook on low for 45 minutes.15 minutes. Optional: Garnish with lemon slices. or put toothpicks through them. skinless chicken breasts. Fish filets One 14 oz. Broil on top rack for 5 minutes. Turn fish over. Put the all spice. 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. or until the fish easily flakes with a fork.
Eat plain or on a bed of pasta. Microwave for approximately 1 minute when ready to serve. Add barbeque sauce and stir together until well-coated. plain.1 cup cooked brown rice 1/4 can red beans 2 tbsp. and chicken. Add cheese if you like and let it melt after turning the burner off. 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. mustard. or just use more egg whites. Fiery Chicken Deluxe . Cook to desired texture. low fat mayonnaise 1 tbsp. combine rice. Rice & Beans Cooked Shredded Chicken Breast 1/2 . combine all ingredients and stir until well-mixed. Chicken. barbeque sauce In large bowl or Tupperware. Add mayo. This is also good cold. black pepper. Chop egg whites and add to medium bowl. beans. You can eat this on some whole-wheat bread. Top with lettuce or spinach leaves and second slice of bread. and tuna. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Add tuna and sprinkle with seasoning. or over some brown rice. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Mix well and spread over bread.
Add parsley and lemon juice. Give the asparagus a quick wash. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. mustard and honey. minced 1 tsp. Fresh bay scallops. rinsed and patted dry. or bake them for 25 minutes at 375 degrees. the juicier it will be) This works best with a Foreman-style grill. 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. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. cayenne pepper. add the salt and pepper. Once the roll is ready. Place one slice of turkey bacon on each slice of chicken breast. Add garlic and sauté 1 minute. Cover and cook 1 minute. then let it sit in the refrigerator for 3 . depending on how thick you would like your roll to be. and put the green beans in for 2 . salt with chicken in a container and really roll the chicken breast around in the mix. Put chicken slices in the container. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Let it marinate for 25 minutes. Pre-heat. Place one asparagus stick on the top and start rolling it. Heat wine in a medium skillet over medium heat. Dried parsley Juice of 1/2 lemon 1 lb. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Makes 2-3 servings Garlic Roasted Vegetables .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.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Snap off tough ends of asparagus and remove scales with vegetable peeler.10 hours (the longer. Cut chicken into two to four thin slices.
cut in two pieces 1 tomato. halibut. drizzle with olive oil and stir to coat. Spread a little chicken mixture on lettuce leaf and roll up tightly. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. peeled and cut into 6-8 wedges 1 large garlic bulb. chicken and fish. and yogurt. square pieces of foil. Salt and pepper to taste. Workout Energy Salad . Salt and pepper to taste. fruit bits. and pepper. Combine all the vegetables in roasting pan. herbs. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Place a piece of fish on each square of foil. skinless chicken. peeled and quartered 6 shallots. sealing with a pleat. Combine with sunflower seeds. green onion. olive oil In the Oven: Preheat oven to 400 F. celery. or wrap roll-ups in plastic wrap for later use. or 3 tbsp. dried rosemary. Roast for about 30 minutes or until tender. Great with meat. 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. boneless. On the Grill: Turn barbeque to medium. Combine all the vegetables into a tinfoil bag. Fold foil edges together. julienne 1 cup dry white wine 1 tsp. peeled and quartered 6 parsnips. dried thyme. Roast for about 1 hour 20 minutes or until tender. fresh. Sprinkle each with wine. and place in mixing bowl. broken into cloves and peeled 1 tbsp. and carrot.6 carrots. or 3 tbsp. chopped 1 tbsp. chopped 1 green onion. dried fruit bits 1/8 cup celery. Drink. Serve immediately. Chicken Salad Roll-ups 1 lb. Repeat until mixture is used up. Bake for 15 minutes. peeled and halved 2 medium onions. sunflower seeds 2 tbsp. fresh 4 tbsp. Top each piece of fish with tomato. julienne 1 carrot. drizzle with oil and stir to coat. cooked 2 tbsp. Makes two servings Fish in Foil 1/2 lb. zucchini. Cut two 12 in. chopped 4 small zucchini.
torn into bite-sized pieces 1/3 cup spinach. green beans. and sunflower seeds. mix olive oil with lemon juice and herbs. cucumber. and pour over salad. Muscle Density Broccoli Salad 1/2 pound cooked steak.1 cup lettuce. mushrooms. avocado. and onion. cooked and chopped 1 cup green beans. combine lettuce. carrots. Aerobic fitness is related to an individual's body fat. cut in strips 1 cup broccoli. Shake vigorously. peeled and sliced 1/3 tomato. and shake until thoroughly mixed for the salad dressing.it's time to make the fitness connection In many cases fitness begins with weight reduction. celery. In a screw-top jar. combine steak. Nutrition is very important when you are trying to build up muscle mass. spinach. 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. Weight control . mushrooms. sliced 1 green onion. and diabetes. In a screw-top jar. yogurt. sliced Fresh parsley In large salad bowl. combine the vinegar. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. broccoli. high blood pressure. sliced 1/2 cup mushrooms. and pepper. sprouts. tomato. The higher the fat. lemon juice. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. The spin-off is less likelihood of developing heart disease. You don't necessarily have to be dieting. torn into bite-sized pieces 1/3 cucumber. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. . the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. basil In a medium-sized salad bowl. 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. cooked and cut 1 stalk celery. mustard. parsley. Arrange salad on a bed of lettuce leaves.
b. exercise routine. lifestyle changes. (4) A feeling of pride. You can even lose weight while improving performance. (3) A sense of accomplishment.. headaches. Compare the benefits of a sound nutrition with the consequences of crash diets. (2) Get motivated. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . (2) An improved self-image. unhealthy. Enjoy the payoffs:. Invest in yourself. 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. (1) A healthy appearance. Stay away from food fads they are usually boring.a. (4) Carry out the strategy. (1) Make a decision to lose weight and shape up. (3) Develop a strategy (diet.. Making nutrition work Improving your nutrition will increase your mileage in many ways. and so on). anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. dehydration. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and too strict and will lead only to temporary weight loss.
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)
Good cookin' for good lookin .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. For them trying to eat just a cookie. have a particular food obsession that must be recognized. You have to make and follow your own rules according to your ability to control what you eat. b.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . The meat. or simmer meat. piece of candy.7 liter = 24 ounces . fish.a memo to the cook for cutting calories during food preparation a. and diet according to your plan. (3) Remove skin from chicken or turkey. soups. you can include a favorite high calorie food item as a special occasional treat. broil. (2) Roast. sauces. Cook meats on rack so that fat can drain off.5 liter = 17 ounces . The milk and cheese group. Braise in covered pan on stove top or pan broil in a nonstick pan. (2) Substitute plain. or sparerib is too tempting. (1) TRIM fat from meat. But if you plan your diet. poultry or fish without adding fat. however. . (1) Use skim or lowfat milk in recipes when making puddings. bake. and dry beans group. The urge to eat the whole thing becomes too great. and baked products. Avoidance is one means of control. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. poultry. and add spices to enhance flavors. Many people.
The vegetable and fruit group. Remove all the visible fat from the meat. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Starchy foods are not fattening when consumed in moderate quantities. most restaurants have them. avoid those prepared in cream . skim or peel fat off and discard. steamed. (1) Steam. If the meat has been fried (southern style chicken. or bake vegetables. Some fruits may be broiled or heated with spices added for flavor.(4) Chill meat broth until fat turns light and solid on top. However. or sour cream. butter. or baked rather than fried potatoes. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. butter. Substitute lower calorie ingredients. c. schnitzel). Cut way back on regular salad dressings. The bread and cereal group. Season with herbs and spices. With a spoon or knife. sauces. or lemon juice for your salad. (2) Avoid recipes for baked products that require large amounts of fat and sugar. b. (5) Have boiled. and margarine. and deep-fried food. (3) Try lemon juice or vinegar on salads. boil. (1) Use less fat and sugar than called for in recipes. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. c. broil. d. Request diet salad dressing. d. Check nutrition information label for total calories in each portion. remove the coating and eat only the meat. Dining tips a. vinegar. (3) Check ingredient labels for fat and sugar content. (2) Go easy on sauces. Avoid gravies.
Always check your intake for balanced nutrition and total calories. c.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Try a slice of lemon or lime in a glass of ice water. Also. macaroni. Low-calorie beverages. . cakes. baked potatoes with a small amount of sour cream or margarine is a good choice. ice cream. f. gelatin. candy. unsweetened sodas. cookies.sauces or deep-fried. have fresh fruits. For example. 4.25 liter (8 oz. jigger Dry wine. pies. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Sweet wine. Plan your food intake and abide by your plan. (1/2 cup) Hard liquor. and other sweets. 1/2 liter Cocktails. rice. noodles. USE SPARINGLY. (3) Take smaller portions (4) Consume less sugar. Follow these tips to lose weight and body fat. sugar. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. 11/2 oz. Alcohol calories American beer. regular soda. . pastry. black coffee. European beer. Keep a food diary and monitor your own intake.25 litre (8 oz. If you MUST have a snack. jam. or spaghetti are good potato substitutes. . e. Lowfat milk is also a nutritious choice. jelly. (8) Plan snacks. or delicious low-calorie raw vegetables. b. honey.6 oz. g. if you must. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. a few crackers or pretzels. Carry individually packaged sugar substitutes to sweeten beverages. Avoid rich desserts. and mineral water add no calories to your diet. 12 oz.
a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 2 tbs 170 Cashews. 1 ounce 150 Grapefruit or orange juice. 12 ozs. 1/2 liter 250 Creamy salad dressing. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce package 180 Chocolate candy.especially in snack foods. creamed. b. soda.) 840 Coke. Become aware of how many calories you're consuming. 2 scoops 200 Potato or corn chips. 160 French fries. 25 nuts 252 Mixed. Lower in sugar. 1 cup 223 Beer (European). Each teaspoon supplies an additional 20 calories. or sugared beverage. Lower in fat.d. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1/4 cup 340 Salted nuts: Peanuts. 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. 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). Weight control .
c. but you want to strive to be the best. Try not to be food centered. beef bologna 237 Lean ham 103 1 oz. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or Everyone in my family is big it's hereditary. Get motivated.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. . dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. cream cheese 106 1 oz. I haven't weighed 180 pounds since I was 15 years old. Occupy your time with other activities not related to food. anger. You may be a good athlete now. or I can still workout OK. Forget those old excuses: But I've got a large frame you know. loneliness. This is important if you plan on being successful at losing weight.3 oz. or discouragement. Dieting is up to you if you are willing to try. or Gosh. Don't be angry that you have to lose weight. big bones. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. If you're serious about losing weight. 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. it will be easy to give up these typical excuses. so why lose weight? b. Make up your mind to control food instead of letting food control you. think of it as something you have chosen to do.
. You are always responsible for what you are eating. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. i. To make sure you get all the nutrients and other substances you need for health. Don't let this be wasted effort. Construct new habit patterns. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. rice. Different foods contain different nutrients and other healthful substances. overeating hurts no one but yourself. minerals. Rice. Choose the recommended number of daily servings from each of the five major food groups. Make your meals last longer. and Pasta Group: Foods made from grains (wheat. They provide vitamins. and oats) should form the foundation of a nutritious diet. Grain products are low in fat. No single food can supply all the nutrients in the amounts you need. remember. Stick with it! f. unless fat is added in processing. g. and different whole grain foods differ in nutrient content. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Make meals as pleasant as possible even if you are cutting down on what you eat. Cereals. enjoy flavors. or at the table. and other substances that are important for good health. pause halfway through meals and don't stuff yourself. Breads. You should consume at least 6-11 servings daily from the base of the pyramid.d. h. so choose a variety of whole and enriched grains. Eating plenty of whole grains. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). For best results. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Your body is adjusting to your new eating habits and changes are taking place. Remember all the work it took to get you to your desired weight. carbohydrates (starch and dietary fiber). in preparation. slow down. Don't cheat. e. such as whole wheat bread or oatmeal may help protect you against many chronic diseases.
Juice that you can see through . such as cucumbers. carrots. A 3/4 cup of fruit juice equals one serving. collards. cereal. don't overcook. or cooked fruit. the more likely it is to have large amounts of vitamins and minerals. Broccoli.Consuming the recommended daily intake is not difficult if you understand serving sizes. or minerals. To ensure that you get essential vitamins and minerals. The darker the vegetable. One cup of leafy raw vegetables is also a serving size. Vegetables are nature's vitamins. Two to four servings of fruits are recommended each day. strawberries. also provides fiber. rye. steamer. cauliflower. and yellow vegetables. Fruit Group: The fruit group. A 1/2 cup of vegetables is about the size of a tennis ball. A 3/4 cup of vegetable juice also constitutes a serving from this group. or pasta is about the same size as your fist. whole grain muffins (bran. If you choose fruit juice. Breakfast is a good opportunity to eat some fruit. green peppers. oat bran. and dried fruit. cantaloupe. A 1/2 cup of fruit is about the same size as a tennis ball. low fat bagels (pumpernickel. whole grain breads and rice. whole wheat). or winter squash are the best choices. bananas. orange. Brussels sprouts. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Choose dark green. which is much smaller than the regular salad served with a restaurant dinner. kiwi. A 1/2 cup of cooked rice. vitamins. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. iceberg lettuce. The best choices from this food group are bran cereals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. canned. tomatoes. or wok only until tender crisp. or a 1/2 cup of chopped. and stoned wheat and whole grain crackers. To maximize the vitamin and mineral content of your vegetables. Cook in a microwave. and celery are mostly fiber and water with very little calories. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. The lighter colored vegetables. and most people eat more. you should strive for 3-5 servings per day from this group. corn and oat bran). A serving size of raw or cooked vegetables is only 1/2 cup. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Other good choices are citrus fruits. in addition to providing vitamins and minerals. spinach.
For example. A better food preparation choice is baking. 1 ounce of cheese is about the size of four dice. or grilling. 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. Sweets add taste and flavor. or 2 ounces of processed cheese (American) is considered a serving size. Milk. The recommended number of servings per day for this group is 2-3. poultry. and yogurt. Most people are at one extreme or the other by consuming too much or not enough from this group. Dry Beans. including cheese. or 1/3 cup of nuts. a 2 1/2 ounce soyburger. This means that they provide nothing to the body except calories. and beans. it does not mean that you should never eat these items. Most fats and sugars are nutrient poor. Top choices are 1% or skim milk. vitamins. Fats. or protein. no vitamins. vitamins. can also contain a large amount of fat. However. Two to three servings from this group are required each day. 1 egg. peanut butter. lentil soup. Oils. a 1/2 cup of natural cheese (Cheddar or Swiss). peach nectar. milk. The serving sizes typically consumed greatly exceed the nutritional requirement. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). The milk group. or prune juice). a 1/2 cup of cooked dry beans. frying food in fat (cooking oil) once in a while is all right. however. Eggs. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and minerals. and Cheese Group: These dairy products are a great source of protein. Quick and easy choices include canned tuna. this group can contain large amounts of fat as well. and minerals (fortified by law) especially calcium and riboflavin. Like the milk group. For this reason. fiber. and yogurt. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. so you may not get your daily requirement for the essential nutrients. Many no-fat or low-fat dairy products are available. minerals. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). sour cream. roasting. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. One cup of milk or yogurt. . Meat. however. which can't be made by the body. they are referred to as empty calories. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. grape. low-fat cheese. 2 tablespoons of peanut butter. chicken. Poultry. and is easily attainable.(apple. Fish. A serving size of cooked fish. Foods from this group are still an important part of a performance diet. Yogurt. water.
and . The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. or lean meat. which is a better choice than potato chips. berry jams. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. In contrast. low fat doesn't always mean low calorie. If you choose fish. and cheese from the milk group. poultry. turkey from the meat and beans group. a sandwich may provide bread from the grains group. for example. Sometimes extra sugars are added to low-fat muffins or desserts. increase the risk for coronary heart disease by raising the blood cholesterol. 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. Some kinds of fat. but choose sensibly. Your pattern of eating is also important. cream. minerals. and fiber and add undesirable or questionable additives. and carotenoids. choose small portions of foods. or a cup of low-fat milk or yogurt for a snack. and they help absorb the fat-soluble vitamins A. ask that it be grilled rather than fried. so they can make it difficult for you to avoid excess calories. fiber. You need some fat in the food you eat. and sodium. These foods include high-fat dairy products (like cheese. molasses. Choose them wisely. Food processing tends to remove vitamins. and K. notice that many of the meals and snacks you eat contain items from several food groups. butter.Top choices from this group include olive oil. However. Also. 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. Try fruits. An apple is a better choice than applesauce. especially saturated fats. whole milk. Fats supply energy and essential fatty acids. Eating lots of fat of any type can provide excess calories. Choose natural or less processed foods whenever possible. and they may be just as high in calories. CHOOSE SENSIBLY The carbohydrates. which is a better choice than apple juice. E. whole grain foods. which is a better choice than apple pie. D. but most people still eat too much saturated fat. When eating out. For example. fats. which is measured in calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. A baked potato is a better choice than mashed potatoes. or a favorite dessert. vegetables. walnuts. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. and proteins in food supply energy. Whole grain (wheat) bread is usually a better choice nutritionally than white bread.
These foods include liver and other organ meats. peas. Try the lower fat varieties (check the Nutrition Facts Label). beans. Some fish. and fatty fish like salmon. most nuts. taking care to avoid excess calories.regular ice cream).Limit your intake of high-fat processed meats such as bacon.If you need fewer calories. such as salmon. . lean poultry. Beans. Eggs. and dairy fats. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. canola. These foods include those high in partially hydrogenated vegetable oils.Choose 2 to 3 servings of fish. Keep your intake of these foods low. corn oil. Vegetable oils such as soybean oil. and peanut oils are some of the oils high in monounsaturated fats. Poultry. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. olives. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and mackerel. and Nuts . or nuts daily. or lentils often. Trim fat from meat and take skin off poultry. bologna. tuna. . Shellfish. sausages. sunflower. Unsaturated fats occur in vegetable oils. decrease the amount of fat you use in cooking and at the table. shortening). . fatty fresh and processed meats. and coconut oil. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . Olive. shellfish. Use moderate amounts of food high in unsaturated fats. salami. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Fish.Choose vegetable oils rather than solid fats (meat and dairy fats. egg yolks. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. and other cold cuts. avocados. palm oil. other lean meats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. lard. such as many hard margarines and shortenings. Meat. the skin and fat of poultry. Choose dry beans.
some vegetables. Limit ground meat and fatty processed meats. and add little or no butter to your food. . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Try switching from whole to fat-free or low-fat milk. the number one source of added sugars is nondiet soft drinks (soda or pop). marbled steaks. and grains. not the naturally occurring sugars in foods like fruit or milk. cereals.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Sugars are carbohydrates and a source of energy (calories). Prepared Foods . This decreases the saturated fat and calories but keeps all other nutrients the same. breads. .Limit your intake of foods with creamy sauces. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. but may have few vitamins and minerals. Sugars and starches occur naturally in many foods that also supply other nutrients. Foods at Restaurants or Other Eating Establishments .Use egg yolks and whole eggs in moderation. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Examples of these foods include milk. Foods containing added sugars provide calories. Dairy Products .Limit your intake of liver and other organ meats.Choose fish or lean meats as suggested above. and cheese. In the United States..Choose fat-free or low-fat milk. During digestion all carbohydrates except fiber break down into sugars. and low-fat cheese most often. Choose foods lower in saturated fat and cholesterol. . fruits.Choose fruits as desserts most often. fat-free or low-fat yogurt.
Choose and prepare foods with less salt. and sweetened canned fruits. cakes and cookies. like chocolate milk.Sweets and candies. There is no way to tell who might develop high blood pressure from eating too much salt. Only small amounts of salt occur naturally in foods. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. You may be able to reduce your chances of developing high blood pressure by consuming less salt. and some cooking styles call for adding a very salty seasoning such as soy sauce. the firmest link between salt intake and health relates to blood pressure. Some recipes include table salt or a salty broth or sauce. Eating less salt may decrease the loss of calcium from bone. 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. Intake of a lot of foods high in added sugars. You will face no nutritional deficiencies. but when you do decide to switch to a meatless diet. you need to go into it with as much information as you can. presweetened cereals. is of concern. At present. Salt is found mainly in processed and prepared foods. Some foods with added sugars. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. also are high in vitamins and minerals. . These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Not all foods with added salt taste salty. like soft drinks. Some people add salt or a salty seasoning to their food at the table. consuming less salt or sodium is not harmful and can be recommended for the healthy. High salt intake also increases the amount of calcium excreted in the urine. Salt (sodium chloride) is the main source of sodium in foods. normal person. Never stop learning about your diet and what you put into your body. However. The reasons for switching to a vegetarian lifestyle are many. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. and fruit drinks and fruitades are also major sources of added sugars. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation.
antibiotics. in secondary consumption of antibiotics. You might be surprised to know that there are many different types of vegetarians. The list can go on and on. including sterols. though each level gradually eliminates animal products. herbicides. fish. A vegetarian does not eat any meat. eggs. Plants do not contain cholesterol. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. poultry or any slaughterhouse by-product such as gelatin. Not all levels are vegetarian.Animal foods are higher in fat than most plant foods. game. Vegetarians not eating anything containing dairy products or eggs are called vegans. or slaughter by-products such as animal fats. Being healthier on a vegetarian diet means spending less on health care. or any other animal product. becoming increasingly restrictive. seeds. Whatever your reason for wanting or not wanting to become a vegetarian. milk and milk products. including pesticides. Vegetarians live on a diet of grains. There are over 20. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Consists mainly of raw fruit. fish. etc. nuts. • Vegan: Does not eat dairy products. • Fruitarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. The diet progresses through ten levels. These drugs are consumed when animal foods are consumed. I have included this section for your personal choice. This is the most common type of vegetarian diet. The dangers herein. poultry. • Lacto-vegetarian: Eats dairy products but not eggs. Being higher on the food chain. animal foods contain far higher concentrations of agricultural chemicals than plant foods.000 different drugs. . are well documented. Vegetarian foods tend to cost less than meat based items. shellfish or crustacean. grains and nuts. A type of vegan diet where very few processed or cooked foods are eaten. particularly saturated fats. • Macrobiotic: A diet followed for spiritual and philosophical reasons. The highest levels eliminate fruit and vegetables. with or without free-range eggs. vegetables and fruit. growth hormones and other veterinary drugs that are given to livestock animals. eventually reaching the level of a brown rice diet.
the food was pure and unprocessed. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production.Other terms can be used in describing various vegetarian diets. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. many years ago. big business began changing the way food was not only distributed. because choosing to eat as a vegetarian is such a personal decision. The women would grow huge gardens that would provide the rest of the nutrition. but not fish. cows. The meat was cleaned and cured without chemicals or preservatives. They were freaked out by the thought of consuming something that at one time could look them in the eye. though in other cases it may simply mean a lacto-ovo-vegetarian diet. 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. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. though their exact meaning can differ. . Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. people survived on what they could grow or kill. Persons consuming fish but no meat are sometimes called pescetarians. Somewhere along the way. Many. but also how it was processed for human consumption. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. There really is no single vegetarian eating pattern as you can see from the definitions above. 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. That includes chicken. Back then. and pigs to provide food for their families. In fact. Men would kill deer. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves.
elevated blood pressure. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. .is often associated with higher risks of heart ailments. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.for anyone! Many animals are also infected with diseases due to poor living conditions. Meat . even before the animals are sent to a slaughterhouse. This can't be healthy . Studies were conducted. It is a lot cheaper to buy vegetarian foods instead of meat. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. They are also often injected with artificial hormones to increase meat production. In fact. but others have taken a different turn. It's true that the way we process meats can begin in a not so pleasant way. Once they are killed.especially red meat . Mad cow disease is a very real illness that causes dire circumstances even death. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. people just accepted the fact that processed foods were a way of life.are reason enough for some people to give up meat. surveys were taken. Let's look at some common reasons people give for eating meatless meals. 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. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. These two instances . Then concern began to arise as to how safe these foods really were. Some of us still don't have much concern over our processed foods. and results were published that indicated some of these processing procedures weren't as safe as originally thought. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.Initially. and other diseases. Plus. 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.the way animals are killed and the preservatives put into the meat .
their bodies are more refined. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Vegetarians are less susceptible to major diseases that afflict present-day society. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and imposes fewer burdens and impurities on the body. and thus smaller medical bills. 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. most people choose a vegetarian diet for health reasons. 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. This is simply not true. Whatever the reason. make less frequent visits to a doctor. They include: . Protein. and vitamins are all contained in our foods. A vegetarian diet is healthy because it is typically low in saturated and total fat. fewer dental problems. Certain components of food help our bodies not only operate more efficiently. It's just a more productive and less invasive way to eat that gives way more benefits than not. Their immune system is stronger. provide a wider range of nutrients. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and enjoy very productive lives. but keep us from getting sick. and their physical appearance is better. There are six food groups in the vegetarian diet. calcium. they live longer. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Medical studies have proven that a vegetarian diet is easier to digest. Vegetarians have fewer physical complaints. As a result.
• Grains/cereals: wheat (in bread. brazils. etc. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. rice. soya milk. millet. sesame seeds. • Nuts & Seeds . walnuts. maize (sweet corn). pumpkin. it is worth remembering that everything you eat gives you a whole range of essential nutrients. rye. sunflower.kidney beans.wheat (bread & pasta). pine kernels etc. Carbohydrate.tofu. tempeh. supplies vitamins A. flour. etc. Nutrients are usually divided into five classes: carbohydrates. oats. soya protein etc. beans. and the mineral iodine. proteins. Fish. oats. Evidence suggests that excess protein contributes to degenerative diseases. tempeh. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. • Seeds: sesame. baked beans. barley. in addition to the above. We also need fiber and water. Protein is very important in the diet. rye. pasta etc). veggie burgers. textured vegetable protein.almonds. hazelnuts. sunflower seeds. • Pulses: peas. • Soya products: tofu. D. vitamins and minerals. fats (including oil). Women need about 45g of protein a day (more if pregnant. potassium and phosphorous). • Pulses . . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. lentils. All are equally important to our well-being. lactating or very active). and E. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. some B vitamins and minerals (mostly iron. linseeds. barley. • Fruit & vegetables. cashews. • Vegetable oils and fats . although they are needed in varying quantities. rice. almonds. chick peas. All these nutrients can be easily obtained by vegetarians from other sources. men need about 55g (more if very active). • Dairy products or Soya products .margarine or butter. zinc. fat. walnuts. peanuts. lentils. Meat supplies protein. maize.• Cereals/grains . Potatoes are a useful cereal alternative. Still. Most foods contain a mixture of nutrients (there are a few exceptions. etc.
like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Refined sources of sugar are best avoided as they provide energy without any associated fiber. The unrefined carbohydrates. porridge. but when we mix plant foods together. it can be made up from the body's own stores. muesli. Carbohydrates are the body's main source of energy. It is now known that the body has a pool of amino acids so that if one meal is deficient. quiche. complex carbohydrates or starches and dietary fiber. Even those foods not considered high in protein are adding some amino acids to this pool. Because of this. Single plant foods do not contain all the essential amino acids we need in the right proportions. There are 20 different ones in all. • Free range eggs. pasta. such as potatoes and parsnips. rice. We mix protein foods all the time. Most of our carbohydrates are provided by plant food. they have to be provided in the diet and so they are called essential amino acids. we don't have to worry about complementing amino acids all the time.• Dairy products: milk. or rice and peas. Complex carbohydrates are found in cereals/grains (bread.g. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. milk and ordinary table sugar. It is a normal part of the human way of eating. Adding dairy products or eggs also adds the missing amino acids. There are three main types: simple sugars. millet. Contrary to previous . but eight cannot be made. We can make many of them in our bodies by converting other amino acids. A few examples are beans on toast. rye) and some root vegetables. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. as long as our diet is generally varied and well-balanced. whether we are meat-eaters or vegetarians. vitamins or minerals and they are also the main cause of dental decay. e. macaroni cheese. This is not as alarming as it sounds. yoghurt (butter and cream are very poor sources of protein). any deficiency in one is cancelled out by any excess in the other. cheese. oats. Amino acids are the units from which proteins are made. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. barley. The sugars or simple carbohydrates can be found in fruit. buckwheat.
Dietary fiber or non-starch polysaccharide (NSP). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. called fatty acids. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. refers to the indigestible part of a carbohydrate food. linoleic and linolenic acids. for the manufacture of hormones and to act as a carrier for some vitamins. with the exception of palm oil and coconut oil.belief a slimming diet should not be low in carbohydrates. B2 (riboflavin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. B3 (niacin). pulses and green vegetables. It is added to most margarines. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. leafy green vegetables and fruits like apricots and peaches. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B6 (pyridoxine). • B Vitamins: This group of vitamins includes B1 (thiamin). This is no problem as they are widely found in plant foods. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). are termed essential as they must be provided in the diet. or in sufficient quantities. orange or yellow vegetables like carrots and tomatoes. . pantothenic acid and biotin. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. fruit (fresh and dried) and vegetables. In fact starchy foods are very filling relative to the number of calories that they contain. Mono-unsaturated fats. Too much fat is bad for us. such as olive oil or peanut oil. folate. are best used for frying as the poly-unsaturated fats. The one thing they have in common is that only small quantities are needed in the diet. like sunflower or safflower oil are unstable at high temperatures. Fiber can be found in unrefined or wholegrain cereals. as it is now termed. Two of these fatty acids. Like proteins. fats are made of smaller units. nuts & seeds. but a little is necessary to keep our tissues in good repair. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. B12 (cyanocobalmin).
• Vitamin C: Fresh fruit. nuts and seeds (especially sesame seeds). soya milks. Found in leafy green vegetables. all leafy green vegetables and potatoes. Minerals perform a variety of jobs in the body. eggs. Vitamin B12 is added to yeast extracts. cereals and bacterial synthesis in the intestine. cheese and butter. salad vegetables. molasses. but a good intake of vitamin C will enhance absorption. cheese. . eggs. It is also added to most margarine and is present in milk. whole meal bread. dried fruits (especially apricots and figs). wholegrain cereals. • Vitamin E: Vegetable oil. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. dried fruits. lentils and pulses.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. The very young. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Found in dairy produce. bread. veggie burgers and some breakfast cereals. leafy green vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin D helps calcium to be absorbed. • Iron: Needed for red blood cells. 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 K: Fresh vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. tap water in hard water areas. These sources are usually adequate for healthy adults.
Metabolites of Vitamin D are important in this.• Zinc: Plays a major role in many enzyme reactions and the immune system. This may be related to repeated pregnancy with lengthy breast feeding. The main function of calcium is structural. sesame and pumpkin seeds. This is finely controlled by hormones. CALCIUM Calcium is the most abundant mineral in the human body. The skeleton of a young adult male contains about 1. calcium deficiency may lead to osteomalacia (softening of bones). Calcium can bind to a wide range of proteins altering their biological activity.2 kg of calcium. activating clotting factors. Of the body's total calcium. about 99% is in the bones and teeth where it plays a structural role. increasing re-absorption of calcium by bones. Calcium also plays a role in cell biology. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This causes bones to be brittle and liable to fracture. Sea vegetables are a good source of iodine for vegans. This is important in nerve impulse transmission and muscle contraction. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This involves loss of calcium from the bones and reduced bone density. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. • Iodine: Present in vegetables. Bone loss occurs with age in all individuals. but the quantity depends on how rich the soil is in iodine. lentils and wholegrain cereals. Calcium is also needed for blood clotting. In adults. Dairy products also have plenty of iodine. muscle contraction and nerve impulse transmission. Osteoporosis can be due to calcium deficiency. Found in green vegetables. cheese. This usually occurs after 35- .
nuts and seeds (almonds. urine and sweat. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. tofu. leafy green vegetables. Most flour is fortified with calcium carbonate so cereals can also be a good source. Hard water may also provide calcium. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. This usually results from excessive doses of vitamin D and can be fatal in infants. Saturated fats can also lessen calcium absorption. other research has found no difference between vegetarians and omnivores. found in certain fruits and vegetables can also bind calcium. However. Reduced intake leads to increased efficiency of absorption. and dried fruit are all good sources of calcium for vegetarians. being underweight. Bone loss is greatest in women following the menopause. Uronic acid. . sesame seeds). diets habitually high in these acids are not thought to have a major effect on calcium absorption. vomiting and calcium deposition in the heart and kidneys. Excess calcium in the blood can cause nausea. This is due to reduced levels of the hormone. This involves sensations of tingling and numbness and muscle twitches. Adaptation to both high and low calcium intakes occur. Calcium loss is reduced if dietary calcium is low. A low level of calcium in the blood and tissues can cause hypocalcaemia. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Lack of exercise. Dairy products. a component of dietary fiber. Calcium loss is roughly equal to dietary calcium in adults. In severe cases muscle spasms may occur. In infants and children calcium is retained for new bone growth. The risk of osteoporosis may be altered by factors other than diet. This is called tetany. Postmenopausal women are particularly at risk from osteoporosis.40 years and involves the shrinking of the skeleton. This is thought to be due to animal protein increasing calcium loss from bones. whole cereals and raw vegetables is one of these. A number of substances can inhibit the absorption of calcium. Phytic acid. However. found in bran. Calcium is present in a wide range of foods. Meat is a very poor source of calcium. smoking and alcohol can all increase the risk. Calcium is also lost during lactation in breast milk. brazil nuts. and oxalic acid. oestrogen. Calcium is lost in the feces. Calcium balance can be affected by a range of other factors. Vitamin D is essential for absorption of calcium from the gut.
Foods rich in saturated fats are usually of animal origin. The building blocks of fats are called fatty acids. monounsaturated or polyunsaturated. Therefore. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats tend to be solid at room temperature whilst oils are liquid. Cholesterol is present in animal foods but not plant foods. Breast feeding women need extra calcium. The term lipids include both fats and oils. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. .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. having particularly high calcium needs. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Nearly all the fats in our bodies and in foods are triglycerides. being made up of three fatty acid molecules to one glycerol molecule. monounsaturated or polyunsaturated. Fats can be classed as either saturated. This depends on the type of chemical bonds present in the fatty acid. Pregnant adolescents are an exception to this. Raised blood cholesterol is associated with an increased risk of heart disease. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. There are about 16 different fatty acids commonly present in foods. Fats and oils are essentially the same. Saturated fat raises the level of cholesterol in the blood. Fats consist of fatty acids and glycerol. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Vegetable fats are generally unsaturated. The nature of fat depends on its constituent fatty acids. These can be either saturated. calcium absorption from the gut increases and no additional calcium is generally needed.
These must be present in the diet as the body is unable to make them itself. Fats have a number of important functions in the body. These are linoleic acid and alinolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. arachidonic acid is not an essential fatty acid as was once believed. though fish oils may also be high in polyunsaturated fatty acids. suet and meat fat are saturated fats. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. fish oils are sometimes used therapeutically. D. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. They are widely present in plant oils such as sunflower. Cholesterol belongs to the sterol group of fats. They are usually of plant origin. If there is just one double bond then it is monounsaturated. Saturated fats tend to be animal fats and are solid at room temperature. then it is unsaturated. Plant oils may be hardened by the addition of hydrogen atoms. fats act as carriers for fat-soluble vitamins A. Two fatty acids are termed essential fatty acids. This process is known as hydrogenation. . Because of this conversion. The body can make its own cholesterol and so a dietary source is not required. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. lard. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. It is present in all animal tissues but is absent from plants. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. rapeseed and soyabean oils. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. converting double bonds to single bonds. Butter. However. For this reason. Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Unsaturated fats are liquid at room temperature. E and K. As well as being a concentrated source of energy. If there is more than one then it is polyunsaturated. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function.
It has been suggested that trans-fatty acids can increase the risk of heart disease. saturated fat raising blood cholesterol. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. It is the LDL cholesterol which has been linked to heart disease.Cholesterol is transported in to various proteins. Fresh fruit and vegetables are rich in these anti-oxidants. These are called the cis and trans forms. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. These complex molecules are called lipoproteins. Meat. This can lead to atherosclerosis. stress and environmental pollutants can increase the generation of free radicals in the body. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Lard and suet are saturated fats. Cholesterol is present in all animal foods but not plant foods. HDL cholesterol may help protect against the risk of heart disease. including alcohol. Anti-oxidants such as vitamins A. Because of this high blood cholesterol is linked with heart disease. . C and E offer protection against free radicals. Polyunsaturated fats can also generate free radicals. Olive oil is a monounsaturated fat. Unsaturated fatty acids can exist in two different geometric forms. eggs and dairy products all contain saturated fats. There are four main types of lipoprotein involved in cholesterol transport. Cholesterol may form plaques on artery walls if levels in the blood are too high. Polyunsaturated fats are usually from plant sources. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. especially when exposed to heat or sunlight. Coconut oil and palm oil are vegetable sources of saturated fats. A number of factors. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Hydrogenation of margarine causes this to occur. Egg yolks and highfat dairy products are high in cholesterol. Saturated fats are nearly always from animal foods. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Unsaturated fatty acids exist naturally in the cis form.
1/3 suffering from severe deficiency and anemia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. A small amount is present as myoglobin. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Vegetarian diets tend to be lower in fat than omnivore diets. Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. . loss of appetite and pallor. insomnia. which acts as an oxygen store in muscle tissue. people with low iron levels having lowered resistance to infection.5 and 4. Iron also plays an important role in the immune system. The body contains between 3. spleen and bone-marrow. IRON Iron is an essential component of hemoglobin. headaches. In developed countries. 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%. Iron is essential for the formation of hemoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. the red pigment in blood.Currently it is believed that around 42% of energy in the typical diet is from fat. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Symptoms of anemia include tiredness. breathlessness. Research has also shown iron deficiency to be associated with impaired brain function. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 2/3 of which is present in hemoglobin. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Special emphasis is placed on reducing the amount of saturated fat in the diet. The remainder is stored in the liver. between 10-20% of child-bearing age women are said to be anemic. transporting oxygen in the blood to all parts of the body. Iron deficiency can lead to anemia. All these symptoms are associated with decreased oxygen supply to tissues and organs. Dietary advice is to reduce this. However. It also plays a vital role in many metabolic reactions. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.5g of iron. lack of stamina. and iron deficiency in infants can result in impaired learning ability and behavioral problems. and to use olive oil for cooking purposes.
These are the essential amino acids. eight of which must be present in the diet. Good sources of iron for vegetarians include wholegrain cereals and flours. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Fiber may also inhibit absorption. . Phytates. Unlike animal proteins. Vitamin C greatly increases the absorption of non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Lowered levels of iron in the diet result in improved absorption. despite a high intake of fiber and phytate. oxalates and phosphates present in plant foods can inhibit absorption. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. The absorption of iron is influenced by other constituents of a meal. sugars. the amino acids in one protein compensating for the deficiencies of another. as can tannin in tea. leafy green vegetables. green peppers. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Proteins are made up of smaller units called amino acids. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. and some dried fruits. pulses such as lentils and kidney beans.Dietary iron exists in two different forms. Non-haem iron is less easily absorbed by the body than is haem iron. Haem iron only exists in animal tissues. Citric acid. and fresh leafy green vegetables. amino acids and alcohol can also promote iron absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. whilst in plant foods iron is present as non-haem iron. Iron absorption can also be influenced by the amount of iron in the diet. plant proteins may not contain all the essential amino acids in the necessary proportions. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. However. blackstrap molasses. Foods rich in vitamin C include citrus fruits. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Excess dietary protein may lead to health problems. a varied vegetarian diet means a mixture of proteins are consumed. There are about 20 different amino acids.
All enzymes are proteins and are vital for the body's metabolism. cereals (wheat. free-range eggs and some dairy products (milk. and lysine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. tryptophan. Most foods contain at least some protein. Amino acids are simple compounds containing carbon. However. Good sources of protein for vegetarians include nuts and seeds. Proteins are essential for growth and repair. histidine is also considered to be an essential amino acid. pulses. each with their own unique amino acid composition. They play a crucial role in virtually all biological processes in the body. A typical protein may contain 500 or more amino acids. hydrogen. oxygen. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. . the essential amino acids cannot be made and so they must be supplied in the diet. Different foods contain different proteins. For children. protein is used. Excess protein may also be converted to fat and stored. valine. threonine. Amino acids link together to form chains called peptides. nitrogen and occasionally sulphur. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. phenylalanine. methionine. cheese and yoghurt). There are about 20 different amino acids commonly found in plant and animal proteins. immune protection. The amino acid that is in shortest supply is called the limiting amino acid. and the transmission of nerve impulses are all dependent on proteins.Proteins are highly complex molecules comprised of linked amino acids. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. soya products (tofu. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oats. Protein can also provide a source of energy. Muscle contraction. soya milk and textured soya protein such as soya mince). and rice). isoleucine. Proteins in skin and bone provide structural support. The eight essential amino acids required by humans are: leucine. Certain amino acids can be made by the human body. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Many hormones are proteins. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function.
leads to a high quality protein which is just as good. such as a grain with a pulse. it is not surprising that animal proteins. This means when two different foods are combined. such as meat. Combining plant proteins. Beans on toast. Many plant proteins are low in one of the essential amino acids. pulses. it has been thought that protein complementing needed to occur within a single meal. which is regarded as the ideal. and in some cases better. grains tend to be short of lysine whilst pulses are short of methionine. This is why plant proteins are sometimes referred to as low quality proteins. However. milk and cheese tend to be of a higher protein quality than plant proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. than protein from animal foods. muesli with milk (soya or cow's). Vegetarians and vegans eating a well-balanced diet based on grains. cheese or peanut butter sandwich. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This is known as protein complementing. As such. For instance. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. The limiting amino acid tends to be different in different proteins. Previously. and rice with peas or beans are all common examples of protein complementing. Soya is a high quality protein on its own which can be regarded as equal to meat protein. the amino acids in one protein can compensate for the one lacking in the other. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This does not mean that vegetarians or vegans go short on essential amino acids. seeds.
Many vegan foods are supplemented with B12. . Vitamin B12 neuropathy. Because infants and children are growing they require more protein than adults (proportional to their body weight). Symptoms include excessive tiredness. While vegetarian diets usually meet or exceed protein requirements. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells. seaweeds. 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. particularly the bone marrow tissues responsible for red blood cell formation. and algae such as spirulina have all been suggested as containing significant B12. they are typically lower in total intake of protein than non-vegetarian diets. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. can also occur. Fermented soya products. eggs and dairy products. Deficiency can cause anemia. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. If B12 deficiency occurs. DNA production is disrupted and abnormal cells called megaloblasts occur. the maintenance of the nervous system. and so is also known as cobalamin. This results in anemia. It contains cobalt. B12 is necessary for the rapid synthesis of DNA during cell division. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. However. and growth and development in children. This is especially important in tissues where cells are dividing rapidly. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). It is exclusively synthesized by bacteria and is found primarily in meat.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. There has been considerable research into proposed plant sources of vitamin B12.
shoyu and tamari. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. These cannot be utilized to satisfy dietary needs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. There has been considerable research into possible plant food sources of B12. a seaweed. This is known as enterohepatic circulation. B12 is also important in maintaining the nervous system. listlessness. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. including tempeh. an algae available as a dietary supplement in tablet form. Spirulina. known as B12 analogues. However. The only reliable unfortified sources of vitamin B12 are meat. including vegans and some vegetarians. pallor. known as intrinsic factor. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Assay methods used to detect B12 are unable to differentiate between B12 . Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Vitamin B12 can be stored in small amounts by the body. However. Anemia may also be due to folic acid deficiency. found no significant B12. Around 80% of this is stored in the liver. dairy products and eggs. Total body store is 2-5mg in adults. have both appeared to contain significant amounts of B12 after analysis. sore tongue and menstrual disorders. folic acid also being necessary for DNA synthesis. miso. analysis of fermented soya products.breathlessness. Other symptoms can include a smooth. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. may be obtaining more B12 from re-absorption than from dietary sources. In comparison. Vitamin B12 is excreted in the bile and is effectively reabsorbed. and nori. When deficiency occurs. People on diets low in B12. it is thought that this is due to the presence of compounds structurally similar to B12. and poor resistance to infection. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Fermented soya products. seaweeds and algae have all been proposed as possible sources of B12.
Human feces can contain significant B12. veggie burger mixes. vegetable and sunflower margarines. Pregnant women are not thought to require any extra B12.5 µg. particularly in areas where hygiene standards may be low. B12 not being absorbed through the colon lining. In the past. the bacteria produce B12 too far down the intestine for absorption to occur. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Analysis of possible B12 sources may give false positive results due to the presence of these analogues.2 µg. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. It helps with the healing of wounds and is a vital component of many enzyme reactions. textured vegetable protein. However. though little is known about this.and its analogues. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A slice of vegetarian cheddar cheese (40g) contains 0. Boiling milk can also destroy much of the B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. These include yeast extracts.7 µg. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Lactating women need extra B12 to ensure an adequate supply in breast milk. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Vecon vegetable stock. A boiled egg contains 0. Zinc is vital for the healthy working of many of the body's . B12 has very low toxicity and high intakes are not thought to be dangerous. as the B12 analogues can compete with B12 and inhibit metabolism. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. and breakfast cereals. A range of B12 fortified foods are available. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Fermentation in the manufacture of yoghurt destroys much of the B12 present. soya milks.
prostate problems. It is always better to seek the advice of an expert before dosing yourself with supplements. 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. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. found in bran. Particularly high concentrations are in the prostate gland and semen. in insulin activity. 60% is found in muscle. diarrhea. zinc is involved in the metabolism of proteins. inhibit zinc absorption. pulses and nuts. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. and in liver function. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Dietary fiber and phytic acid. particularly in association with protein foods. Other symptoms of zinc deficiency can include hair loss. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Zinc is found in all parts of our body. yeast. and decreased growth rate and mental development in infants. Only 20% of the zinc present in the diet is actually absorbed by the body. seeds and wholegrain cereals. delayed wound healing. fatigue. wholegrain cereals. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Our body contains about 2-3g of zinc.systems. lipids and energy. anorexia nervosa. . beans and lentils. As a component of many enzymes. 30% in bone and about 5% in our skin. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. a poor immune response and skin problems. alcoholics and those suffering from trauma or post-surgery. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Good sources for vegetarians include dairy products. nuts. The first signs of zinc deficiency are impairment of taste. Zinc has a range of functions. carbohydrates. The more sexually active a man the more zinc he will require. in the metabolism of the ovaries and testes.
EDTA. but it is thought that demands are met by increased absorption from the gut.g. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. phosphates. 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. Various chemicals added to many processed foods can also reduce zinc absorption e. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Excess zinc is toxic. but getting started with this new lifestyle takes not only dedication. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. You will have a larger chance of not succeeding if you do it this way initially. particularly iron and copper. Breast feeding mothers need extra zinc in their diet. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Too much zinc will interfere with the metabolism of other minerals in the body. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. vomiting and fever. skin. but also some common sense. Zinc is lost via the feces. urine. A deficiency of zinc in the diet means zinc absorption is improved. Baking can destroy over half the phytic acid in whole meal bread. . sweat. A vegetarian diet makes you a healthier person. hair. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Pregnant women do need extra zinc. semen and also menstruation.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption.
Educate yourself by reading labels or making all your food yourself. The important thing is to work out what will suit you and stick with it. Don't go it alone. Buy a vegetarian cookbook (or borrow one from your local library). Whether you need simple step by step instructions or gourmet dishes to impress your friends. but investing in a cook book is a great way to start. A little later in this book. but you can learn to stay healthy by understanding what it is your body needs. You'll have to change your habits. Join The Vegetarian Society to make sure that you always have access to our expert advisors. then two or three days and eventually every day. Be prepared to take a little teasing or snide remarks. pulses. Be careful about hidden non-veggie ingredients in foods. but always be a learner when it comes to your body and what you put into it.Some people start out by eliminating red meat first. including meat alternatives like mince and sausages made from soya or Quorn(tm). information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. this can be difficult. remember to let them know in advance that you are vegetarian. Others eat vegetarian food one day a week. cous cous and all sorts of vegetables. And. then poultry. Learn as much as you can about nutrition and what your body needs to thrive and prosper. to avoid any embarrassment when friends are cooking for you. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. We've given you most of what you need to know in the above chapters. tofu. Vegetarians are sometimes the brunt of jokes and prejudices .usually from people who know very little about their own health and dietary needs. there are literally hundreds of vegetarian cookbooks around. we'll give you some great veggie recipes. then fish. . If you've grown up eating meat. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. As you get more confident about vegetarian food. 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. Don't be put off by a bit of teasing or ill-informed scare stories. Try something new.
Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. pumpkin. That includes anything made with animal products or preservatives. free-range eggs. but you don't need to buy everything! In fact.bread. Then you'll need to stock up on vegetarian friendly foods.will be suitable for vegetarians . Donate it to a church or local food pantry. vegetable oil. many meat-flavored varieties are actually vegetarian) Yeast extract (e. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. Most people keep a few stock items in their kitchen cupboard or freezer. 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. sunflower and many others) The list looks long. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Don't throw that food away. dairy products. Many of the basics . your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts.g. frozen chips etc .
pasta sauces and soups are all suitable for vegetarians already. jacket potatoes. such as spaghetti bolognaise. DINING OUT For many new or wannabe vegetarians. Or worse. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. If you find yourself in that predicament. Look at the soup bars also. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.Eating vegetarian is a real culinary adventure. If not. pulses or just vegetables. Most all of the better chain food restaurants have salad bars. Once you've broken out of the conventional meat-and-two-vegetable routine. all have something vegetarian on the menu. Most often than not. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner.html> are more than happy to whip something up. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. well stocked salad bars. Bean burgers. stir-fry and curries can be made with soya mince. can something special be prepared. many of the soups are bean based with no meat. ratatouille. call ahead and ask if they offer vegetarian entrees and if not. that fear keeps them from accepting dinner invitations from family and friends. or stick with more familiar tastes if you prefer. you will get a yes. feeds their ego and gets you an outstanding meal. you will almost always be able to find a vegetarian friendly meal on the menu. If not. pizzas. many cheeses and all sorts of ready meals. If you know you are going to be eating in restaurant X on Saturday. Most chefs in quality restaurants <http://www. Many have extensive. baked beans. you can break all the rules. ask your server what is available. It shows their talent. veggie sausages. scrambled eggs.com/theme/609/restaurants. Many of your favorite dishes. . Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. chili.associatedcontent. If you are going to a quality restaurant or one that is locally owned.
Other ethnic options are excellent choices for vegetarians. spicy lentil dish. Japanese. Indian restaurants are terrific for vegetarians. and samosas. And if the gang heads out for pizza. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. dolma (stuffed grape leaves).try dal. Many Italian soups. spanikopita (spinach pie) and salad made with a grain called tabouli. don't fret . If you like Mexican fare. Depending on the chain. Chinese restaurants are great for vegetarians. though. Tell your waiter that you don't eat meat. which are an excellent source of protein (and delicious). you can have gazpacho (a cold vegetable . although not all cities have them. you were wrong. or Mexican food.Even fast food restaurants are getting into the healthy trend. especially the ovo lactos. which is loaded with vegetables. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. delightful little pastries stuffed with meat. a traditional. and not beef or chicken). you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. too. rice and noodles. ovo lactos have lots of options. be aware that many Indian dishes are prepared using clarified butter. Just take a moment to quiz your server about how the dishes are prepared . and restaurants offer a selection of vegetable curries and dishes made with chickpeas. too. 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. At the big chain restaurants like Olive Garden or the Spaghetti Factory. offering delicious vegetable entrees.Italian restaurants are another great option for vegetarians. Hit a Greek restaurant and load up on hummus.just ask that your meal be prepared with vegetable oil instead. you can add a baked potato. Order your salad with no meat and you're set to go. you have a delightful adventure ahead of you . or even a cheese-less pizza topped with vegetables.some dishes that sound vegetarian on the menu may contain meat or eggs. Plain cheese pizza. If you're new to Indian cuisine. get their protein from rice and beans (just make sure that they use vegetable broth. as well. The Indian diet has a rich tradition of vegetarianism. Pasta with meatless marinara sauce is a staple menu item. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. baba ganoujh (a delicious eggplant spread). as it pasta primavera. Most fast food chains now offer garden salads in a wide variety of different flavors. such as pasta fagioli. are just as tasty as the meat-loaded kind. If you thought you'd never dine again under the Golden Arches. called ghee .
If you're the host. fundamentally. books and magazines so they can learn more. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. simply order a salad or baked potato. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. do so . enjoy the company and have a good time anyway! . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.both attending them and hosting them . Don't be afraid to ask questions when you are dining out. tostadas and tacos.can be problematic for people on special diets. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. It's tough. you can make sure that you have a tempting variety of delicious foods.burritos. The choices are more diverse than what you think. Assure the well meaning. the breaded and fried) and bean-and-cheese versions of all the usual favorites . that your diet is the perfect diet for you.soup). the family member or friend that just will not accept that you've gone meatless. That you feel. you really do have to stand firm. chiles rellenos (green peppers stuffed with cheese. Offer to show them websites. loved one that you are indeed paying attention to your health. and you have the research to back it up. even if your hosts know that you're vegetarian. If you're not comfortable with taking a chance on the veggie burger. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. but often misguided. enchiladas. In those cases. Here they are worrying about your health and you are worrying about hurting their feelings. But what if you're the guest? Often. remember that's it's just for one meal . This is one time. they may not know how to feed you. Or you may end up in a situation where your hosts simply have no idea of what your needs are. if you're questioned. Even if it's disappointing.chat with your tablemates. If all there is on the table that you can eat is bread and salad. about behaving well under challenging circumstances. smile and say that they're so delicious that you're happy to enjoy them.and. Etiquette is. you need to make the best of things. Dinner parties .
Even under the worst circumstances there will be something for you to snack on.how about offering the same courtesy to them? When you invite guests to dinner. To be blunt. most people won't notice how much you did. so you have more time to enjoy your guests. or didn't. One sure way to make everyone happy is to serve a variety of different dishes buffet style. When having people to your home for dinner. If you're headed to a big social event like a wedding or a family dinner.squish things around and mess up your plate.some are allergic to bell peppers.no one will be looking at their plate and wondering why there's still food there . tell them you're vegetarian and steer the conversation to something else.and it'll save you the effort of serving. stick to your choices and prepare a vegetarian dinner. Whatever happens. If you're comfortable handling meat products and are doing it for the courtesy of your guests. It helps them to feel comfortable if they don't want to eat something . Think about how you'd like to be treated when you go to dinner at a friend's home . If the conversation is compelling.If there's absolutely nothing on the menu that you can eat. no one is really interested in what you can't eat. 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. Part of being a terrific host is anticipating your guests' needs. but only do so if you won't be compromising your choices. ask them if they have special dietary needs. by all means do that. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. allowing guests to fill their plates only with what they want. or your hostess sits a plate of animal food in front of you. If someone asks. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. don't make an issue of your diet. you can make them feel extra welcome in your home. It's a choice only you can make! . but you won't be suffering from hunger pangs throughout the evening. or dairy. and you think there might be challenges finding something to eat. or if there's anything they absolutely hate. or peanuts. then eat a light meal before you leave the house. You should only serve meat if you genuinely feel comfortable doing so. do what children do . and leave some empty space so it looks like you ate something. Hide the meat under some lettuce. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. You'll be surprised at what people have to say .
and it's all we require or should eat for the first four to six months of life. .when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. The timing varies from baby to baby . as it can cause intestinal bleeding and lead to anemia. But don't give regular soy milk to a baby less than a year old. Out first food is our mothers' milk. and when she takes a quart or more of a formula per day and still acts hungry. In addition to the sugars and other nutrients. is made as close as possible to that of mother's milk. Should you decide not to breast feed. it's time to introduce your baby to solid foods.So you've decided to become a vegetarian. your breast milk is superior to that of meat-eating mothers . made just for us and full of all the nutrients we need. substances in breast milk that make it superior to infant formula. as it's not designed to meet their nutritional needs. the alternative to breast milk. This isn't necessarily true. Cow's milk should never be fed to babies under one year old. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle.breast milk is a natural food for humans while cow's milk is not). as yet unidentified. Whether or not you breast feed is entirely your decision but. 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. it's time to transition to solid foods. Infant formula. your child is still a vegan. At the four-to-six month mark. Also. 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. The good news is.you're not passing on any of the antibiotics. if you're a vegetarian. We all start out life as lacto vegetarians. for most babies. choose a soybased formula . pesticides or other contaminants that you would if you were eating meat. too . scientists believe that there are other. (And if you're a vegan and you breast feed.soy is less likely to cause allergies than cow's-milk-based formulas. breast milk is the optimal food. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.
bland flavor.they'll be a bit fussy sometimes. regular soy milk. Vegetarian and vegan children are just like any other kids . preservatives and any other additives that your baby doesn't need. as well as soy cheese and soy yogurt two servings per day.You'll want to introduce solid foods slowly. sharp. starting with veggies that are easy to chew and unlikely to present a choking hazard. as almost every baby can digest it easily and unlikely to cause an allergic reaction. lettuce and other leafy green vegetables. or any other nutritious liquid. except for not feeding them meat. so that their systems can get used to the change in diet. Nut butters should not be fed until after 12 months. buy ones that are free from added sugars. If you buy prepared foods. Most babies are very fond of lentils. It's smart to introduce new foods one at a time. regular soy milk or rice milk. which can be cooked until fairly soft and have a pleasant. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. At seven to ten months. hot dogs and sandwich slices . Good choices are carrot sticks. begin to slowly introduce other foods. Slowly add tofu into their meals and snacks. Start with cooked grains . Adapt the guidelines in the baby books to the vegetarian diet. Raw vegetables can be introduced then. you can give him water. As you ease into the toddler/preschooler years (ages 1 to 4). Start with raw. about a half-ounce per serving. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. juice. an vegetables that adults eat are fine for a child. and lightly blanched and cooled broccoli. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. so if your baby has sensitivity to a food you can easily identify it." take care that the foods aren't too hard. Follow the same feeding schedules and advice that you would for any other baby. or round. You can buy commercial baby foods or puree your own fruits and vegetables in a blender.once your child is old enough to transition off formula. Once your baby eats cooked cereal. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . As long as it's safe for the baby to chew. start introducing high-protein legumes to the baby's diet. When giving babies "finger foods. you can start offering your child some vegetarian versions of classic kids' favorites.rice cereal is best. large.
add avocado. 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. too. Don't worry about a vegetarian diet affecting your child's growth . as time passes.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. to sandwiches. fruits and vegetables to add lots of necessary nutrients to their diet. 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 . cookies and other baked goods Vegetarian diets feature a lot of bulky. All marriages are about compromise.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. You choose someone to spend the rest of your life with and. One of you is messy. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. they caught up by age 10. Very young children also need to eat more than three meals each day. Peanut and almond butters are excellent sources of calories for kids. and since small children have equally small stomachs. and weighed slightly less than children raised on an omnivorous diet. which is calorie-dense and full of good fats. One partner may be a social butterfly but . filling plant foods. she adores opera.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. they sometimes don't get all the calories they require. but the other is neat. He loves reality television. So be generous with the snacks featuring grains. you often find yourselves negotiating to find a middle ground that you can live with. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . when they were actually taller than average.
Cook a variety of tasty. • Acknowledge that your spouse's diet isn't meant to hurt you. It's understandable. to believe that your ideal partner will share all of your values. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. the subject will come up naturally . • Play an active role in shopping and preparing meals. too. especially in public. You can't control what your spouse eats .but don't lecture.but you can control how you behave towards them. • Try to get your partner to compromise on certain foods. • Don't talk endlessly about your diet. 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 eats meat. and the day-to-day struggle of paying bills.the other's happy to stay home every night with a good book. If your partner is interested. Choose venues that offer both meat dishes and vegetarian options. veggie burgers and non-dairy cheese at home. If you judge your spouse harshly for not joining you in your vegetarian journey. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. As the popularity of vegetarianism increases. You and your spouse may agree on a lot of things. No one likes to be told that they're "bad." particularly if they're simply eating the same diet as most of the other people they see every day. Married couples figure out how to adapt to such differences. Try to respect their decision. it isn't a choice designed to make your life unhappy or more complicated. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Try to find restaurants where you can eat together. The key to making it work is acceptance of each other's choices. There are probably far more of those than there are issues on which you don't see eye-to-eye. See if you can get them to eat soy hot dogs. . so that you can enjoy a fine meal together. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. and it has to be for them. on convenience or on habit. you may be turning them off entirely. But that's unrealistic .no two individuals are exactly alike. doing laundry. • Never attack your spouse's point of view. closing the door to them making that step themselves in the future. Buy a few cookbooks and try new recipes to keep things interesting. appealing meals so that your partner can see that the diet isn't boring. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Be a positive role model. when you're single and dating. but still disagree on how to eat. Try to keep in mind that your choice to become vegetarian was a personal one.
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. accept that your spouse may eat meat sometimes when they're not with you. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. that's great . and nagging doesn't help. and dedicate a special section of the refrigerator to meat storage.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example .and not turning them off by lecturing them! Only you know the dynamic in your home. any more than it's theirs to turn you back into a meat-eater. . Whether you live with a partner. One thing is certain. you may find them ridiculing your food choices or even actively trying to sabotage you. this is a huge issue. asking that it's wrapped in such a way that you don't have to look at it.and if they're not supportive. your parents. If they want to change. Eating together is one of the great pleasures of any relationship.• If you've agreed not to eat meat at home. you can't control what they eat. If you can't stand to have meat around you at all. your children or roommates. Even if they're supportive of your decision. however . Negotiate a menu plan that's acceptable to both of you. so only you can figure out the answers to these questions. Again. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. there will still be people who think that your new lifestyle is a weird one. it's more than likely that you're the only person in your household going meatless. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. You may have to ask the others in your home to cook meat outside on a grill. DEFENDING YOUR CHOICE Being new to vegetarianism. Although vegetarians aren't looked down upon today as much as in the past.
Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try to see the positive side of your partner's diet. while your spouse would be doing so if she/he ate meat. for example. Try to find some good vegetarian recipes that you find convenient and enjoyable. 3. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. and when . 4. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. A little compromise and understanding can go a long way. that all meals served by the Israeli military are kosher. Learning how to cook without meat can be a daunting task. Becoming a vegetarian is an exciting change in your life. here are some helpful tips to allow you to deal with your partner's choice: 1. You don't need to be an expert. It all comes down to what your needs are. 2. . Consider. Try out a few of these yummy recipes. and that you can share together. but it doesn't have to be. and prepare your own entrée on the other nights. so that nobody's beliefs will be violated. and the compromises you and your family are willing to make. 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. The vegetarian lifestyle will be most difficult for the non-vegetarian. you may simply want to negotiate who cooks what. When family and friends begin to question your new meatless diet. (Vegetarian food is also available for Israeli vegetarian soldiers. Here are some great recipes for you to try. even though many Israeli soldiers do not normally keep the kosher laws. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)".perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. If your partner has decided to go vegetarian and you don't embrace that choice.If your feelings aren't that strong.) 5. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice.
puree with half of the cilantro until smooth. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. Meanwhile. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Once cooled. chili powder. Bake in the preheated oven for 20 to 25 minutes. and place in an oiled baking dish. In a bowl. toss diced potatoes together with cumin. coarsely chopped. Mix potatoes together with pinto beans. Spoon tomatillo sauce over enchiladas. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. or until tender.5 ounce) can pinto beans. and ketchup. and spread remaining cheese over sauce. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). or until hot and bubbly. divided • 2 (12 ounce) packages corn tortilla • 1 (15. boil tomatillos and chopped onion in water to cover for 10 minutes. salt. Fill tortillas with potato mixture.Potato and Bean Enchiladas • 1 pound potatoes. 1/2 cheese. Bake for 20 minutes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. husks removed • 1 large onion. Fry tortillas individually in a small amount of hot oil until soft. 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. and 1/2 cilantro. and roll up. chopped • 1 bunch fresh cilantro.
divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. salt and pepper. lightly beaten • 6 tablespoons salsa. In a large bowl. Serve hot. coarsely shredded 4 green onions. Cover. place on skillet and flatten with a heat-proof spatula. and reserved potato starch. The starch from the potatoes will settle into the bottom of the bowl . Season with cumin. peeled and coarsely shredded 1 medium onion. egg. and reduce heat to medium. kidney beans. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Stir in mushrooms. oregano.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Bring to a boil. press together about 2 tablespoons of the potato mixture with your hands. split . Wrap the mixture in cheese cloth or paper towels. For each pancake. and squeeze out the excess liquid into another bowl. stirring occasionally. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. celery. rinsed and drained • 1 cup cooked brown rice • 1 small onion. chopped 1 egg. about 6 minutes. and garlic until tender. Sauté onions. mix the potatoes and onions. and chili powder. Stir in green pepper. green onions. heat skillet over medium-high heat. turning once. Stir in tomatoes. Potato Pancakes 4 medium baking potatoes. and basil. and simmer for 20 minutes. and corn. Cook for about 8 minutes. Cook until vegetables are tender. and cook 4 minutes.pour off the water and save the remaining potato starch. combine the potato mixture. carrots. until brown on both sides. finely chopped • 1 egg. red pepper.
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. Moisten edges of rectangles with water. Bake in the preheated oven 10 to 12 minutes. thickness. Place 2 rectangles on a 9x13 inch baking sheet. egg and 2 tablespoons salsa. Sprinkle half of the Parmesan cheese over each tomato. Place 2 slices mozzarella on each rectangle. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. sour cream mixture and slice of cheese on bun. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . or until golden brown. and separate into 4 rectangles. Unwind the roll dough. Add the rice. Flatten to 1/2-in. onion. In a small bowl. Broil 6 in. Place a lettuce leaf. Press the edges firmly with a fork to seal. burger. Top with a tomato slice. Tomato Cheese Melt • 1 onion bagel or English muffin. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Top each with 2 teaspoons tomato paste. mash beans with a fork. 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).In a large bowl. Pinch together perforations to seal. combine sour cream and remaining salsa. Cover each with remaining dough. mix well. from the heat for 4-5 minutes or until cheese is bubbly. sprinkle half of the cheddar cheese and cayenne pepper. Sprinkle each with 1/4 teaspoon oregano.
and bay leaf. butter. In a medium saucepan over medium heat. stir. Cover. 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). corn syrup and salt. stirring to coat. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and saute onion until tender and lightly browned. tomatoes with liquid. and continue baking 30 minutes. Pour in a thin stream over popcorn. zucchini. Place in two large shallow baking dishes and bake in preheated oven. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. wine. Remove from heat and stir in soda and vanilla. Stir heavy cream. chopped • 1 (8 ounce) can garbanzo beans. mix onion. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Place popcorn in a very large bowl. Boil without stirring 4 minutes. for 1 hour. In a medium baking dish. stirring constantly. stirring every 15 minutes. garlic. Remove from oven and let cool completely before breaking into pieces. Stir in brown sugar. garbanzo beans with liquid. and continue baking 10 minutes. and Romano cheese into the vegetable mixture. melt butter.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). basil. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Monterey Jack cheese. Uncover. Heat oil in a medium saucepan over medium heat. Bring to a boil. sliced • 1/4 pound zucchini. until cheeses are melted and bubbly. and bake in the preheated oven 30 minutes.
Sprinkle flour over onions and cook for 1 minute. Cook for 15 minutes. season with salt and serve. pepper. fresh mushrooms and carrots. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. thyme and sliced artichokes and cook for 25 minutes. sliced • 3 pounds carrots. vegetable base. nutmeg. in order for vinegar to evaporate. slice thinly and set aside. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. lightly beaten • 1/3 cup butter. chopped • 3 cloves garlic. cayenne. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . softened in water • 3 pounds fresh mushrooms. mashed • 3/4 cup white sugar • 1 egg. Using a extra-large stock pot sauté onions. salt. Stir in water.• 3 pounds thinly sliced shallots • 3 small red onions. Stir in vinegar and cook for approximately 3 minutes. garlic and shallots in olive oil and set on low. Stir in capers and parsley. Let cook for 15 minutes. It works well when using a 3 millimeter slicing disk. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in.
Lightly grease 10 muffin cups. In a large bowl. sugar. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. or line with muffin papers. 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. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Sprinkle topping over muffins. baking powder and salt. Stir the banana mixture into the flour mixture just until moistened. 2 tablespoons flour and cinnamon. room temperature • 1/3 cup margarine. After the dough has doubled in size turn it out onto a lightly floured surface. In a small bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Roll dough into a 16x21 inch rectangle. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking soda. Place rolls in a lightly greased 9x13 inch baking pan. mix together 1 1/2 cups flour. In another bowl. In a small bowl. cover and let rest for 10 minutes. 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. press Start. Select dough cycle. Cover and let rise until nearly . Roll up dough and cut into 12 rolls. Bake in preheated oven for 18 to 20 minutes. mix together brown sugar. egg and melted butter. until a toothpick inserted into center of a muffin comes out clean. softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. beat together bananas. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. softened • 1/4 cup butter. Spoon batter into prepared muffin cups.
preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. Bake rolls in preheated oven until golden brown. 1/4 cup butter. 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. about 30 minutes. beat together cream cheese. mix in the peppers and onion and keep frying. Sauté this for another couple of minutes. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Spread frosting on warm rolls before serving. When they are good and soft. confectioners' sugar. Meanwhile. about 15 minutes. While rolls are baking. move them to the sides of the pan and form an empty circle in the middle for your tofu. Stir Fry: Sauté onion and green pepper in oil. Heat on Med until thick and bubbly. vanilla extract and salt. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. You can add some turmeric for color if you like. Add more oil to the middle of the pan. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Set aside. When it looks like you could eat it. Add water and mix thoroughly. use extra firm).php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .com/products/censura. Remove from heat and add mustard and margarine.doubled. then add your drained. When it starts to get golden.
You can add dairy free milk and use veggie bouillon cubes. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Set aside 1/2 cup of cheese sauce in separate container. drained 2 medium onions. chopped 1 can olives. 1/2 cup salsa (optional) In medium-large saucepan. or just about anything. Heat on medium heat until bubbling and thick. cumin. Add cooked veggies and coat them w/sauce. combine flour. or whatever you like. 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. Add slowly either cornstarch or flour till slightly thickened. Add water and mix thoroughly. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. heat broth in large kettle. Add onion. and close it up as best as you can w/ the torn top shell. then add spinach on top. Meanwhile. cook chopped veggies (NOT spinach. zucchini. olives. just keep it till later). Place a tortilla in pan and cover in enchilada sauce. black). Thaw pie shell and take 1/2 out of the tin. and lower heat. Spoon in filling. Spoon in veggies and sauce. cilantro and salsa to sauce. beans. To make sauce. chopped 1/4 cup chopped cilantro. till crust is brown and delicious cheese and juice oozes out. layer 1/2 cheese on bottom of lower crust. pinto. salt and garlic powder. Remove from heat and add mustard and margarine. Cook in microwave or oven till about 3/4 cooked.A variety of veggies such as green beans. Bake at 400 for about 45 min. nutritional yeast. Mix it up. Roll and push to one . mushrooms. tarragon. add spices. Meanwhile. Add rest of cheese on top of that.
Add herbed tofu. vegan cream cheese 2 Tbsp. Add carrots and veggie broth. set aside. sauté for 1 minute.. Add olive oil to a large skillet. simmer uncovered for 5 min.end of pan. Uncover and bake an additional 20-30 min. and lemon juice. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. repeat process until all noodles are used up. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. keep warm. place over medium-high heat until hot. vegan cream cheese. stir well. Usually lasagna takes about 45 minutes to cook thoroughly.. nutritional yeast at this step. spread carrot mixture over top. sliced . herbed tofu 8 oz. just to make it a little bit more cheesy!). Remove from heat. Stir in nutmeg (possibly you could add some about 1/4 C. Continue until all tortillas filled. Add parsley and garlic. Place 3 lasagna noodles in bottom of 11x7 baking dish.. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. top with spaghetti sauce.. 30-45 minutes. until it is thoroughly heated. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. 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. use your own judgment. Bake at 350 until brown. Cover and bake 15 min. at 375 degrees. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.
Just as the garlic begins to turn brown. 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. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . seeded and minced. Cook over medium-high heat and bring to a boil. Remove from heat and stir in basil. Heat the oil in a small skillet. 1 1/2-quart baking casserole. Bake for 35 minutes. or until the top is golden brown and bubbly. and add tomatoes. remove pan from heat. combine the onion with the rice and all the remaining ingredients. be careful not to burn. In a mixing bowl. or black beans. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Add the onion and sauté over low heat until lightly browned. TORTILLA CASSEROLE One 16-ounce can pinto. wine. Allow pan to cool. about 20 minutes. Stir together thoroughly. water. salt and sugar. Pour the mixture into a lightly oiled. 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. covered. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes.• 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. preferably organic • 1 to 2 fresh jalapeño peppers. Reduce heat to low and simmer. pink.
Add the celery dice and sauté over medium heat for 3 to 4 minutes.) • 1 tablespoon light olive oil • 3 medium celery stalks. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. spelt. according to package directions. and then return them to the pot. then remove from the heat. thawed 2 scallions. When the noodles are done. etc. Bring water to a boil in a large pot. half of the cheese. then cut into squares to serve. heat the margarine or oil in a medium-sized saucepan. overlapping one another. In the meantime. Let stand for a minute or two. Lightly oil a wide. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. cheddar. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. drain them. Repeat the layers. Combine the first 7 ingredients in a mixing bowl.2 cups frozen corn kernels. Pour in the sauce. Bake the casserole for 12 to 15 minutes. finely diced • 2 to 3 scallions. Add the mushrooms and continue to sauté until the mushrooms are wilted. Add the noodles and cook until just tender. Simmer gently until the sauce has thickened. Mix thoroughly. 2-quart casserole dish and layer as follows: 4 tortillas. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. or until the cheese is bubbly. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. half of the bean mixture. and then add the baked tofu and . Slowly pour into the saucepan. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. stirring constantly.
Top generously with wheat germ.or soft taco-size. and then cut into squares to serve.scallions and season to taste with salt and pepper. TORTILLA FIESTA • Flour tortillas. soy yogurt. black or green • Fresh mozzarella balls or very fresh tofu. warmed or taco shells. large shallow casserole dish. Cook some quick brown rice according to package directions. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. black olives. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Transfer the mixture to an oiled. Bake for 30 to 35 minutes. Allow to cool for 5 minutes. or until the top is golden brown and beginning to get crusty. diced and sprinkled with vinaigrette . burrito. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. cooked with a vegetable bouillon cube. drained • Cured olives. Place everything on the table. warm the refried beans in a saucepan with a little water to loosen.
Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. MUSHROOM-STUFFED POTATOES. Scoop out the inside of each potato half. When cool enough to handle. prepare a platter or two of antipasto and slice the bread. Warm up as needed. about 1/4 inch thick all around. and serve. Heat as needed in the microwave or in a preheated 400-degree oven. Pass around the Parmesan cheese for topping the pasta. Add the remaining ingredients and stir well to combine. While bringing a large pot of water to a boil and cooking the pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. green part only. cut each in half lengthwise. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. soy. When the pasta is done.• 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. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. • 4 large baking potatoes • 1/4 cup organic dairy. Stir in the pasta sauce (and if you've used dry pasta. drain it and return it to the pot. or rice cream cheese . the diced tomatoes). Stuff the mixture back into the potato shells. leaving a sturdy shell.
with the mashed potato in the mixing bowl. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Season with salt and pepper and stir well to combine.• 1 tablespoon light olive oil • 1 large onion. Stuff the mixture back into the potato shells. about 1/4 inch thick all around. 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. Heat as needed in the microwave or in a preheated 400-degree oven. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. When cool enough to handle. and serve. Stir in the cream cheese. cover. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Scoop out the inside of each potato half. soy milk. cut each in half lengthwise. Add the remaining ingredients and stir well to combine. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. When cool enough to handle. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Combine the mushroom mixture. Scoop out the inside of each potato half. liquid and all. leaving a sturdy shell. and cook until they are done to your liking. and serve. Heat the oil in a medium skillet. Add the onion and sauté over medium heat until golden. stirring occasionally. Add the mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. or rice milk • 2 cups finely chopped broccoli florets. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.
preferably two. stirring often. Combine the first 4 ingredients in a mixing bowl and stir together. Transfer to a small saucepan and add the chocolate chips. cremini. then cut into wedges to serve. Just before serving. then refrigerate for at least an hour. Wipe the mushrooms clean. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Stir in the maple syrup. about 4 to 5 minutes. or brown rice syrup • 16 ounces fresh organic mushrooms. or until the top of the pudding feels fairly firm to the touch.• 1 tablespoon honey. thinly sliced Preheat the oven to 350 degrees. slightly overlapping circles. Remove from the broiler and transfer to a serving container. maple syrup. If using shiitakes. oyster. Cook over medium-low heat. baby bella. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Allow to cool completely. or a combination) Preheat broiler (unless using a toaster oven). until the chocolate chips have melted. any variety (portabello.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Puree the tofu in a food processor or blender until completely smooth. remove and discard the stems. shiitake. Arrange in a shallow foil-lined pan and pour any excess marinade over them. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Broil until the mushrooms begin turning dark and are touched by charred spots. Combine the mushrooms with the teriyaki mixture and stir together. cover the top of the pie with thin banana slices arranged in concentric. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . and stir. Broil in the oven or a toaster oven for 4 minutes. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).
Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Stir in the chocolate chips and optional peanuts. Pour into a lightly oiled 9-inch round or square cake pan. but no batter.• 1/2 cup natural style peanut butter. rice milk. 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. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 10 to 12 minutes. Combine the applesauce. then use a whisk until the mixture is smooth. Combine the flour. Let stand for a minute or two. Make a well in the center of the dry ingredients and add the applesauce and oil. and peanut butter in another bowl and whisk together until smooth. and salt in a mixing bowl and stir together. Pour into the flour mixture and stir together until fairly well blended. Stir in the chocolate chips and optional walnuts. and a knife inserted into the center comes out with chocolate. optional Preheat the oven to 350 degrees. baking powder. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. or until the bottoms are just lightly browned. Bake for 25 to 30 minutes or until golden on top. Stir together until the wet and dry ingredients are completely mixed. then carefully remove with a spatula to plates to cool. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. sugar. then cut into squares or wedges to serve. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional Preheat the oven to 350 degrees. .
and salt and pepper into the egg mixture. then stir in the cheese. Yield 1 tart. mixing quickly and lightly with a pastry knife. oregano and thyme. and let cool. mushrooms. Baked Ravioli . and add the water. and cool to lukewarm before removing the bottom. or to taste Crust: In a medium sized bowl. Mix until the dough just holds together. Filling: In a medium-sized bowl. into 3/4-inch pieces. Pour the filling into the crust. Stir the sliced asparagus. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Remove the tart from the oven. on the diagonal. Pat the dough into a 10 or 11-inch removable-bottom tart pan. adding an additional tablespoon of water only if necessary. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. a mixer or your fingers until the mixture is crumbly.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. or until it's set. the more water you use. beat together the eggs and milk. the tougher your crust will be. Prick it all over with a fork. Remove it from the oven. combine the flour and salt. Bake it in a preheated 350°F oven for 10 minutes. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. 12 servings. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Cut in the butter and shortening. Make a well in the center of the pastry. Bake the tart in a preheated 350°F oven for about 30 minutes. Slice six of the asparagus stalks. egg yolk and vinegar.
peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. parsley. can Italian peeled tomatoes • 1 tsp. Bring to a boil. sugar and salt in to the saucepan with the vegetables. eggplant. hot and golden. The cheese should be bubbly. Place the cooked ravioli in the pan and top with the rest of the sauce. Cover and cook for 10 minutes. package of frozen ravioli • 8 oz. Cook the ravioli as described on the package. pepper and garlic together. In a large saucepan over a medium heat stir place in the olive oil. sugar • 1/2 tsp. Place tomatoes in a blender and puree. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. In a baking pan place in some of the tomato sauce to cover the bottom. Fry each piece in oil until brown . salt • 13 oz. celery carrot and onion. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. celery onion and carrot.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. cheese. whole mozzarella cheese-2 cups shredded. Chop eggplant. Slightly undercook them. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Add the tomatoes. Serve with a crisp salad. until tender. Lower the flame and simmer for 20 minutes.
Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Keep going till run out.on both sides. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. and herbs. about 8-10 min. about 2 min. crushed and minced • 1 large onion. coarsely chopped. heat olive oil over medium heat. stir to combine. mix well. Drain on paper towel and then place them in a baking pan with sauce on the bottom. about 6 to 7 minutes. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. stirring occasionally to keep vegetables from sticking. cubed • 2 green bell peppers. Add tomatoes. quartered and thinly sliced • 1 small eggplant. stir until coated with oil. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stirring often. coarsely chopped • 4 large tomatoes. . Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Add garlic and onions and cook. Add 3/4 cup of the cream and boil until slightly thickened. Take remaining 1/4 cup cream and toss with pasta. Cover and cook over low heat about 15 minutes. zucchini. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. After you layer them coat them with sauce and sprinkle with mozzarella (lots). or until eggplant is tender but not too soft. or 2 cans (14. until softened. minced • 1 Plum tomatoes. Add eggplant. Cover and cook for 10 minutes.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add peppers.
pkg. etc. . pepper. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool. Bake tomatoes for 45 minutes until wrinkled & shrunken. Boil pasta until al dente. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. butter Preheat oven to 350 degrees. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. crumbles 1 pt. flour 1/2 tsp salt 1/2 tsp. cottage cheese 4 eggs 6 tbsp. Let it cool down. frozen chopped spinach 1/2 lb. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. 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.) Place tomatoes on baking tray. Season the tomatoes for taste (salt. Cut each tomato in fours. Feta Cheese.Rigatoni With Tomatoes. Mozzarella. pepper 2 tsp. Combine oil & lemon juice (for salad dressing.
stick a knife or toothpick into the center of the pie. In medium bowl combine all filling ingredients and mix well. Uncover. Serve with Italian bread or garlic bread sticks .In another bowl mix together salt. If it comes out clean. 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. Let sit for one half hour. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. etc. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. rinse with cold water and let drain. Drain. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Then combine the two mixtures into one bowl and stir well. marjoram. Bake an additional 5-8 min or until cheese is melted. Place filled manicotti over sauce. sprinkle evenly with cheese. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. flour and eggs. Pour remaining sauce over manicotti. Fill each manicotti with mixture. Let the pie cool for a few minutes. pepper.) • 2 tsp garlic. Meanwhile. heat oven to 400. about 10-15 minutes. Make sure you spread it evenly. Bake the pie for one hour. Thread onto metal or soaked bamboo skewers. the pie is ready. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grill or broil until colour shows on vegetables.
Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. vegetable stock. mustard. cook onion and garlic in oil for 3 minutes. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. and mushrooms. thin strips . peeled & grated • 1 medium carrot. 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. Serve over rice. chopped • 8 oz. Continue cooking. sliced diagonally • 2 c baby bok choy. or until they begin to soften. Fry 2-3 minutes on each side or until golden brown. mix well. grated • 1/4 C onion. chopped • 1 red bell pepper. about 5 minutes. until vegetables are crisp-tender. Pour about 1/2 cup batter on hot griddle. bell pepper. water chestnuts.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. celery. red bell pepper cut in short. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. combine ingredients. shiitake mushroom caps thinly sliced • 1 med. bok choy. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. water chestnuts. lightly coated with non-stick cooking spray. Add soy sauce. stirring frequently.
Add broth and sugar snap peas. Add ginger and garlic. about 5 minutes. Place a wok over medium-high heat. lightly beaten 1 carrot. in 1/2" cubes 1 red bell pepper. .• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Sprinkle with peanutes or cashews. heat oil in large deep skillet or wok over medium heat. Add the carrot and boil 1 minute. Add the carrots. Add sesame oil. stirring occasionally. Drain again and reserve. cook 30 seconds. and vinegar. Stir briefly. Pour in the sauce and cook until the rice is heated through. add to skillet with vegetables. add 2 tablespoons of peanut oil and the lightly beaten eggs. celery. Drain and rinse in cold water. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Drain noodles. Meanwhile. add the remaining 1/4 cup of peanut oil and the garlic. Serve hot. stirring occasionally. When it begins to smoke. When it begins to smoke. Stir-fry 1 minute. and peas. tossing well. stirring frequently. Add mushrooms. Place a small skillet over medium heat. 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. 3 to 5 minutes. Stir in the rice and stir-fry 1 minute. Mix to blend well and set aside. Add tamari or soy sauce. simmer until vegetables are crisp-tender. 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. Set aside. red pepper. Bring 1 quart of water to a boil in a small saucepan. if desired. cook 3 minutes. Transfer the eggs from the skillet to a small bowl and break them into small curds. bell pepper and bok choy. Stir until the eggs are firm but moist. cook 1 minute.
frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. 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. After the potatoes are tender. seeded • 1/2 c chopped green onions • 1/2 c black olives. leaving the skins on. Mix rice. with nonstick cooking spray. crumbled feta cheese • 1 sweet red bell pepper. let the salad stand for at least thirty minutes before serving. drain them and move the potatoes to a mixing bowl. spoon over rice mixture. Mix beans and remaining 1 cup picante sauce. egg product. They are done when you can easily stick them with a fork. cook the potatoes in boiling water until tender. Do not overcook! While the potatoes are being cooked. Sprinkle with remaining 1/2 cup cheese and the chili powder. drained 1/4 tsp chili powder Heat oven to 350 degrees. oregano. 8x8x2 inches. press in bottom of baking dish. Next. mix the oil. pkg. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 1/2 cup of the picante sauce and 1/2 cup of the cheese. After all of the ingredients have been thoroughly (yet gently!) mixed. This dish will keep well in the fridge for up to a week. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces.Potato Salad • 2 lbs med. vinegar. and rosemary. Spray square baking dish. 6 servings Spinach Stuffed Tomatoes 10 oz.
Preheat oven to 350 degrees. Asian Slaw • 1 head of Napa Cabbage. sugar. green onion and red pepper. drain well and squeeze dry. In another large bowl mix cabbage. shredded • 2 Asian pears. Serve salad in a large bowl. Toss the cabbage mixture with the vinaigrette.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. carrot. garnish with chopped green onion and toasted sesame seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. salt & pepper to spinach mixture and blend well. Put in large bowl. Discard seeds. Slice and hollow out centers of tomatoes. Asian pears. soy sauce. cilantro and sesame seeds in a large bowl. Let stand for 20 minutes. Chop pulp finely and add to spinach. Add 1/2 cup mozzarella cheese. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . 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. Sprinkle with remaining mozzarella and parsley. Spoon evenly into tomato shells. parmesan. onion. Let stand 5 minutes. This salad goes well with grilled meats and fish. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Invert tomatoes shells on paper towels to drain.
Add parmesan cheese at the end of cook time. Set off burner and allow cheese to melt into soup. then add 1 cup of heavy cream and simmer for one minute. Rapidly add vodka. Add chopped white part of green onion. Simmer for 2 minutes. Prepare pasta (shell or tube pasta suggested). Add red pepper flakes. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". garlic. prepared according to package directions Melt butter over high heat until bubbly. Pour into greased 9x13" pan. salt. 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. 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Cook on low heat for 30 minutes. and pepper. . heavy cream.
chopped • 1 tsp. vegetable broth • 2 onions. salt-free lemon/herb seasoning • 1/2 tsp. quartered and sliced • 2 cans of 15 oz. cream cheese • Chopped fresh chives or edible flowers for garnish. Bake at 350 for 1 hour. white pepper • Dill weed to taste • 2 pkgs. . press into pie plate as crust. top with parmesan then cheddar cheeses. 8 oz. Carefully put a layer of spinach and crumbled feta cheese into the crust. Vermont Cheddar Pie • 2-3 cups diced. Garnish pie: make a small circle of 1/4 cup onions in center of pie. milk. sprinkle parsley flakes in a larger circle around the onions. Combine potatoes and 1/4 cup onions. sprinkle paprika in a larger circle around parsley flake circle. Sprinkle with seasoned salt and garlic powder. 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. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Combine eggs.Mix completely with the sauce and serve immediately. Zucchini Soup • 4 medium zucchini. pour carefully over cheeses.
Blend the cream cheese in blender until smooth. Cook mixture until soft. Bring to a rolling boil. Add to a large pot and cover beans with water until water is two inches above bean line. pepper and dill weed to taste. except seasoning meat.In a saucepan. then cover and reduce to a low heat and simmer. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. onions. chopped green onions and rice. Add all other ingredients. or until beans are very soft and a red gravy is produced. Cook for approximately one more hour. a portion at a time. Garnish with chopped chives or fresh flowers. white rice. approximately 20 to 30 minutes. Now add chopped green onions and additional season salt if desired. chicken broth. Then blend in zucchini mixture. 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). After beans have been cooking for approximately 2 hours. add remaining liquid. until smooth. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. add zucchini. Add season salt and continue to simmer this combined mixture for another hour. Serve hot over warm. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Chill over night or until very cold.
In response. This can negatively affect his physical fitness. since weight lost through these practices is mostly water and lean muscle tissue. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. women require at least 1. with the calories distributed over all the daily meals including snacks.200 calories. A combination of exercise and diet is the best way to lose unwanted body fat. it helps the body maintain its useful muscle mass. many more recipes out there for vegetarians. In other words.• 2 tbsp powdered sugar Mix all ingredients together very well. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. and it may also help keep the body's metabolic rate high during dieting. Be creative and use your imagination. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. it loses fat at a slower rate. Athletes should avoid diets that fail to meet these criteria. This is just a start for you. Dieting alone can cause the body to believe it is being starved. not fat. Prepare a medium-hot skillet. Losing fat safely takes time and patience. one should eat less and exercise more. final mixture will be a little lumpy. . Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. This ensures an adequate consumption of necessary vitamins and minerals. lightly oiled. Athletes must consume a minimum number of calories from all the major food groups. as a result. it tries to conserve its fat reserves by slowing down its metabolic rate and. There is no quick and easy way to improve body composition. There are many. Not only does exercise burn calories.500. 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.
In reality. For an average-sized person. proper nutrition plays a major role in attaining and maintaining total fitness. swimming. and jumping rope. walking. exercise to music. if any. Good nutrition is not complicated for those who understand these dietary guidelines. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. To be properly nourished. good health. crosscountry skiing. walking. rowing. such as sprinting or lifting heavy weights. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Aerobic exercise. Because there are 3. fat is seldom the only source of energy used during aerobic exercise. As a result. fat. especially in large amounts. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. a mixture of both fats and carbohydrates is used. will not make up for poor health and exercise habits. swimming. bicycling. Anaerobic activities. cross-country skiing. Exercise alone is not the best way to lose body fat.Fat can only be burned during exercise if oxygen is used. This section gives basic nutritional guidance for enhancing physical performance. bicycling. Aerobic exercise is best for burning fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. most people would need to run or walk over 50 miles to burn one pound of fat. stair climbing. In addition.500 calories in one pound of fat. and mental alertness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs.selecting a variety of foods from within . is the best type of activity for burning fat. athletes should regularly eat a wide variety of foods fro-m the major food groups. burn little. however. running or walking one mile burns about 100 calories. Diet In addition to exercise. he needs to run or walk 35 miles if pure fat were being burned. A good diet alone. examples include jogging. and rowing. Instead. which uses lots of oxygen. Aerobic exercises include jogging. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet.
they should eat three meals a day./lb. You will need still more calories if you are more than moderately active. ./min. a person running at 6 miles per hour (MPH) will burn 0. as shown in Figure 6-4. and durations. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. when the number of calories used equals the number of calories consumed. a 150-pound person would burn 5.079 cal. x 0. intensities.1 calories per minute (150 lbs. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. a slow. Good dietary habits help reduce the likelihood of developing CAD. progressive disease. The blood cholesterol level in most Americans is too high. has been associated with high levels of blood cholesterol. For example. especially saturated fats and cholesterol. A well balanced diet provides all the nutrients needed to keep one healthy. balanced. that is. 14 if somewhat active.034 calories/minute/lb. Keeping a daily record of all foods eaten and physical activity done is also helpful. as shown in Figure 6-3. Similarly. Weight is maintained as long as the body is in energy balance. 150-pound male will burn 11. CAD. x 0. and a typical.each group. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested./lb. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Thus. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. = 5. Another dietary guideline is to consume enough calories to meet one's energy needs. results from the clogging of blood vessels in the heart. A high intake of fats. a person will burn 0. Avoiding an excessive intake of fats is an important fundamental of nutrition. and 15 if moderately active.034 calories per pound per minute.85 calories/minute (150 lbs. or negative) can be determined. multiply your body weight by 13 if you are sedentary.079 cal./min. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 11. Even snacking between meals can contribute to good nutrition if the right foods are eaten.85) or about 710 calories in one hour.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. By comparing caloric intake with caloric expenditure. To estimate the number of calories you use in normal daily activity. while participating in archery.
It plays an important role in maintaining normal body temperature. but to no more than 10 percent of our total calories. At least 50 percent of the calories in the diet should come from carbohydrates. We should increase our intake of polyunsaturated fat. Concerns for Optimal Physical Performance Carbohydrates. sex. in the form of glycogen (a complex sugar). Athletes often fail to drink enough water. plain water is the best drink to use to replace the fluid lost as sweat. it is important to eat foods every day that are rich in complex carbohydrates. especially when training in the heat. The current national average is 38 percent. Carbohydrates are the primary fuel source for muscles during shortterm. Because foods eaten one to three days before an activity provide part of the fuel for that activity. can result. age. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Examples include weight training and the APFT sit-up and push-up events. are the primary fuel source for muscles during short-term. Repetitive. Cool. whole wheat bread. depending on body size. The body uses fat to help provide energy for extended activities such as a one-hour run. Very intense activities use more carbohydrates. potatoes) are the best sources of energy for active athletes. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Initially. Water is an essential nutrient that is critical to optimal physical performance. In addition. up to 60 minutes before exercising. water lost through sweating must be replaced or poor performance. high-intensity activities. the chief fuel burned is carbohydrates. and possibly injury. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Sweat consists primarily of water with small quantities of minerals like sodium. such as candy. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). The evaporation of sweat helps cool the body during exercise. 'but as the duration increases. Athletes . the contribution from fat gradually increases. we should reduce our daily cholesterol intake to 300 milligrams or less. pasta. high-intensity activities. Foods rich in complex carbohydrates (for example. Finally. and training sport. because they can lead to low blood sugar levels during exercise. As a result. Individual caloric requirements vary.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. rice. It is also important to avoid simple sugars.
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. these drinks should be used with caution during intense endurance training and other similar activities. On the other hand. and after exercise to prevent dehydration and help enhance performance. Therefore. it is necessary to first understand what cholesterol is. and diarrhea. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.0 to 1. are helpful under certain circumstances. these beverages can provide a source of carbohydrate for working muscles. 1. who have a high proportion of lean body mass. The recommended dietary allowance of protein for adults is 0. if any. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. Protein is believed to contribute little. as do regular soda pops and most fruit juices. During periods of intense aerobic training. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. to the total energy requirement of heavy resistance exercises. can lead to abdominal cramps.8 grams per kilogram of body weight.5+ hours) at intensities over 50 percent of heart rate reserve. During intense training. drinks that exceed levels of 10 percent carbohydrate. Many people believe that body builders need large quantities of protein to promote better muscle growth.should drink water before. Cholesterol is a fatlike waxy substance and is produced by the liver. too much cholesterol in the body has damaging effects. The primary functions of protein are to build and repair body tissue and to form enzymes. Sports drinks. one's need for protein might be somewhat higher (for example.5 grams per kilogram of body weight per day). nausea. . Although cholesterol has purposes and is important to overall health and body function. during. Weight lifters. During prolonged periods of exercise (1. This can improve endurance.
As we progress with "30 days to lower cholesterol" you will learn healthy. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. This is done simply from reducing cholesterol by 1%. This is known as "good" cholesterol. In fact.) HDL transports cholesterol from cells back to the liver. In fact." As with some fats. This puts you at serious risk for disease such as heart and stroke. When cholesterol is at a good level it works to build and repair cells. cholesterol cannot be dissolved in the blood. it plays a life-giving role in many functions of the body. there are several different body functions and several different substances that make up our understanding of "cholesterol. produces hormones such as estrogen and testosterone. though. The two main types of lipoproteins are: High Density Lipoproteins (HDL. High cholesterol can be avoided! With a nutritious diet. Instead. educate and provide healthful options. and produces bile acids which are proven to aid in the digestion of fat. On the other hand when you eat foods such as fruits. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. When the cholesterol level is appropriate. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. With too much cholesterol in the body. HDL is either reused or converts to bile acids and disposed. Lipoproteins equip the cholesterol to move around the body. the levels build up and cause damage by clogging your arteries.Cholesterol forms every cell within the body. alternative ways to manage your cholesterol without having to rely on medications. and grains you can maintain optimal health as they do not contain cholesterol. which is another form of fat. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. molecules called lipoproteins carry cholesterol to and from cells. The purpose of this ebook is to inform. meat and eggs your cholesterol elevates. When you eat saturated foods such as dairy. vegetables. You want to ensure that your levels of this cholesterol remain . 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.
gender.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. which can raise our bad cholesterol levels. we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts.may lead to heart problems. The results on his cholesterol and body health in just 30 days are truly frightening. other causes of high cholesterol are lifestyle. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Other factors involved in this risk are age. Understanding the Causes of High Cholesterol Besides diet. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. We will address this issue as we progress in "30 days to lowering cholesterol. . For some." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. gender and the heritage of the individual. 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. Low Density Lipoproteins (LDL. Obviously. To maintain optimum health. If you want to see a graphic representation of this.high for optimum heart health. some people require a very aggressive approach which includes cholesterol lowing medication. since having too low levels of HDL . consider renting the documentary movie "Supersize Me. family history of heart disease. smoking. In addition. Due to heart risk factors besides diet. and diabetes mellitus. HDL consists of more protein than triglycerides or cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.even when other cholesterol levels are normal . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. HDL aids to ensure protection from the risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. when we speak of having "cholesterol levels" we mean more than one number.
Use low fat cooking sprays to replace heavy oils whenever possible. Just 20 minutes of aerobic exercise. the cholesterol level starts to increase. Exercise does not have to be a large time or money commitment. Once a woman starts menopause. Women generally have a lower level than men from age 50 to 55. The Dorsal Aorta or the main artery branches out into many smaller arteries. If you have a family history of heart disease and high cholesterol levels. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.prevents arteries from working their best. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Diet: An important consideration in eating is choosing lower fat. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Buy cooking oils that are unsaturated. each day will lower cholesterol. It is never too late to start on this path.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. including walking. 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. Age and Gender: Cholesterol levels increase with age. While there is not much that you can do about your age. Too much cholesterol in the blood . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.especially bad cholesterol .
Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.or bad cholesterol levels that are elevated but not considered "very bad" . As the heart beats. it is critical then that we keep arteries free of bad cholesterol for optimal health. and the main reason behind the blocking of arteries is high levels of bad cholesterol. This means that if you want to prevent heart disease. For this reason. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. It helps pump the body's blood. smooth interior. If this happens often enough you can suffer a heart attack or a stroke. The middle layer is elastic and very strong. and strokes. Consider: Heart disease is one of the leading killers in North America. the arteries expand and are filled with blood. In a healthy person. Arteries are constructed of a tough exterior and a soft. eating a better diet and getting exercise can help keep you healthy.can increase your chances of heart disease or stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well. since cholesterol can actually lead to blockages in your arteries. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. heart attacks.from functioning at all. The heart relaxes and produces enough force to push the blood through. No matter what your current health. Even having "borderline" cholesterol levels . Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . Your heart becomes starved of required blood. The inner layer is smooth and allows the blood to flow easily. you need to keep your cholesterol levels in a healthy range. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Each are made up of epithelial cells. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health.
As an added benefit. In fact. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. If you have too high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. The effects over all will be immediate. Again. but reducing your intake of all salts is the better choice. . you can take steps to regain your health by following a low cholesterol and low fat diet. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you need assistance seek out a nutritionist or dietician. Consume less than 200 milligrams of dietary cholesterol each day. In fact. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. try to lower your saturated fat intake as far as possible. Receive 25_35% or less of your day's total calories from fat. if you have elevated levels of high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Sea salt is a better option.Eating is one of the things that can affect your cholesterol level a great deal. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. especially if you have very high cholesterol. Limit your sodium intake to 2400 milligrams a day. this sort of diet will also make you feel generally healthier and more energetic as well. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Being overweight can contribute to cholesterol and to heart ailments. 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. a healthy diet is the one thing that you must absolutely do in order to ensure heart health.
including select cuts of meat. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. rye. poultry. These foods include: Oats. • Enjoy foods high in soluble fiber. . salami and fatty red meats All foods that are fried. hot dogs. sausages. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt.Refuse foods made with harmful trans fats such as margarine. eggs and nuts each week. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. fish. You can keep the skin on to seal in the juices so long as you remove the skin before eating. Limit and eat only in moderation if at all: Highly processed foods. bologna. and especially processed meats such as deli meats. dry beans. High cholesterol foods include: Organ meats (this includes liver. salad dressing and sauces. 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. which can wreak havoc on your heart health.
there is no such worry. Select fish such as cod that has less saturated fat than even chicken or other meats. not poached. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Consider all the vegetables you may not have tried yet (please note that this list is not . Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.and have lower cholesterol levels as a whole. 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. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .that North Americans face. fish. With vegetables and fruits. those nations that eat more fruits.not to mention the higher rates of obesity . there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. To put it simply. chicken. Even the leanest cuts of meat.When selecting meat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. you do not have to worry as much about eating too many fruits and vegetables. and grains are healthier . As an added bonus. but some fruits and vegetables have been linked to lowering cholesterol in patients. you can avoid this in the future simply by eating more fresh fruits and vegetables. Increasing your intake of fresh (not canned. choose leaner cuts. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. and cuts that have less white "marbleized" texture. When most of us think of "veggies" we think only of a few. The white "marble" is fat that can increase your cholesterol. In fact. 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. If you have always felt deprived while following low-fat diets in the past. You can only eat small portions of animal products before you have to worry about cholesterol content. While you do not want to overeat. white meat. vegetables.
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. green peas.there are too many vegetables to list here . red beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . 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. borlotti beans. mung beans.complete . many which you likely have not tried before. broad beans. kidney beans. green beans. runner beans. there are many delicious brands of peas. lima beans to azuki beans. These may include snow peas. chickpeas. soy beans. from black beans. navy beans. sugar snap peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. not just the seeds. and many others) Bean sprouts Lentils Peas (again.
from the common to the exotic. Blushing Golden. Centennial Crab. Try the following varieties: Akane. Mutsu. 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. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. some quite rare. yellow and red peppers. 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. Empire. Chieftain. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. red potatoes. Gala.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Jonagold. Liberty. Braeburn. and others. not just their size. you will be stunned by the range of lettuces out there. Empress. . Arlet. There are many types of mushrooms. Kandil Sinap. it is a fungus. orange. Honey Crisp. Cortland. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. Mantet. Fuji. from butternut to acorn to pumpkins and gourds. Mcintosh.
there are dewberries. Cassava. and others) Persimmons Pineapples Plums (including Mt. and others) Cherries (from sour cherries. Starr. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. gooseberries. huckleberries. blueberries. Unize Plum. Yataka. nannyberries. sea grapes. Watermelon. Canteloupe. Royal Plum. Starking Delicious Plum. and Sensation Dwarf Peach. barberries. Patricia. Apple Bananas. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. elderberries. Baby Bananas. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and others) Berries (besides the usual strawberries and raspberries. boysenberries. cloudberries. and sweet cherries such as Black Russians. Opal. Russet. Red Haven. Monmorency cherries. Canary. currants. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. wineberries. Reliance. Virginia Gold. Red Astrachan. Red Secor. Chinooks. Empress Prune_Plum. cranberries. Lapins. crowberries. many kinds. Red bananas. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . among others) Pears (including Asian pears. Baking Bananas. Wilson Juicy. Dietz. Honeydew. Beirschmidt. loganberries. lingonberries. Stanley Prune_Plum. Bartlett. Yellow Transparent.Northern Spy. Hedelfingers. bearberries. bilberries.
Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. and prepackaged meals. If you want to lower your cholesterol over the next 30 days. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. avoid all fast-food. of course. Realize that these lists of fruits and vegetables is far from complete . This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. Read about new varieties of fruits and vegetables and try them as well. most of us have tried only a small fraction of the fruits and vegetables that are out there.it is only a way to get you started in discovering new fruits and vegetables. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste.treat it like a checklist of the food adventures you could have with food. Your taste buds and your cholesterol level will thank you for it. Make it a mission to buy some fresh fruits and vegetables you have not tried. convenience. you will naturally choose foods that are good for you and for your heart.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. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. find a variety of fresh fruits and vegetables you have not tried and try them. The secret to low-fat eating is to make eating the right foods as attractive as possible. In fact. Convenience foods. Look back over the list of fruits and vegetables . Print the list and circle all the fruits and vegetables you have not tried. When you have many types of healthy and delicious foods to choose from. The fact is. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. and sugar. every week. use this list of fruits and vegetables. are notorious for offering poor nutrition and plenty of fat. . Over the next 30 days. salt. you will want to cook your own meals more often. Cooking and Cholesterol If you want to lower your cholesterol.
Use these to add flavor to your cooking rather than relying on salt. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Use good olive oil instead of butter. herbs) and garnish with a few nuts. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Don't overlook cookbooks that feature Chinese. If you must use salt. Buy some fresh herbs. and drizzle the salad with olive oil and lemon juice. carrots. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever.no matter how harried your schedule: If you are very busy and tired at the end of a long day. 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. Raw food. cucumbers. Wrap some veggies in a tortilla.This isn't hard to do. use only a pinch of the best sea salt you are able to buy. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Not only is this healthier for you. Cooking to lower your cholesterol is not very hard. 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. zucchini. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. and Indian recipes. Japanese. If you have recipes you cannot part with. Simply chop up some favorite salad greens (mescalin mix. you can easily create a salad that is enticing. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Choose fresh ingredients . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. cut more veggies into a salad. switch ingredients to healthier alternatives. Vegan. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.the very freshest you can. There are many recipe books at your local library .and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. even if you are lost in the kitchen. tomatoes.
Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Avoid highly processed deli and sandwich meats. Add your favorite fresh herbs (basil is a good choice) and combine. If you are craving desserts. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Experiment with different fruit combinations to find different tastes. Add the pasta and toss until the vegetables are the desired consistency. eggs. 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. Avoid croutons.and lemon juice. It can also be a great quick breakfast on days when you are in a rush. and lemons can make a beautiful and attractive salad that is very low fat. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. berries. All can be made into delicious and heart-friendly meals in minutes. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Instead of fats or mayonnaise on your sandwiches . a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Pastas: There are a number of pastas available. You can make similar meals with rice or even low-fat tofu. use lean and skinless chicken or other poultry. Simply cook the pasta in a pot. Combine until blended. whole milk products such as chesses. Instead. but some combination of this recipe can give you a tasty meal with less fat. and other high-fat foods in your salads. Fruit Salads: Chopping up some of your favorite fruits. This can be a very tasty combination and is still quite healthy for you. If you do want to add meat to your salad. Many prepared pasta dishes use plenty of salt or cream-based sauces. 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.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. If you are using apples or other fruits that tend to "brown" in your salad. Sandwiches: Sandwiches are quite easy to make. This makes an excellent and very healthy snack. Shred your favorite vegetables or cut them into very small pieces. . opt for skinless poultry. bacon bits.
occasionally eating low-fat desserts and snacks such as angel food cake. calories. Consume fat free. and cholesterol .many are very high in sodium. and sugars. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. puddings made with low-fat milk that make lower-fat alternatives. skim. At many fish shops. Choose only lean meats. animal or graham crackers. fig and fruit bars. 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. so overindulging in these will certainly not allow you to keep your heart healthy. fish. try to stave off the craving with fresh fruit. wafers. If you absolutely crave a dessert or snack. However. Also. you can get planks of cedar that are perfect for baking or grilling fish . If this does not work. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. sodium. fruit sherbert. fat.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. Enjoy white meats.simply place the fish on the cedar. plenty of calories and some fats. cover with lemon juice and possibly herbs and grill or bake until done. For example. though. and salt that you can. Jello. low-fat yogurt. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and poultry rather than red meats. polyunsaturated. and hydrogenated fats). calories. 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. take care to read the labels on these snacks and choose the brands with the least sugar. these products still do often contain sodium. Lean meat dishes: When you have chosen your lean cuts of meat. you can make these foods even healthier by reducing the amount of fat you use in preparing them.
You learned to like some foods as a child. Traditionally. adopting a very low-fat diet and healthier lifestyle is often challenging. 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 . try frozen foods that have no sauces or other ingredients added.a large. simply because salads and vegetables are advertised a lot less. prepared. Odds are. When you think of a salad. most of us have been taught which foods are healthy and low in fat and which are less than good for us. 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. 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. Face it. especially if we have followed less than ideal eating and life patterns for some time. less than healthy foods have needed advertising. there is a huge market for convenience and "junk" . It sounds crazy. Think of the last ten food advertisements you have seen. we don't always do what is right. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. However. pickled or tinned foods. but you have also learned to associate certain foods with certain ideas and ideals .even when those foods are processed and contribute directly to higher cholesterol. Today. If you cannot find fresh produce out of season. because they were not needed.and likely this has been the doing of advertisers. though. spiced. When you picture a hamburger. they were for less-than. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you likely picture the hamburger you see in advertisements . you may nit get the same strong images in your head.Choose fresh rather than processed. 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. juicy burger with all the toppings. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.
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.foods. Most people see the majority of food advertisements on television. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Is it any wonder that restaurant meals . Figure out where you see advertisements for foods and then avoid those ads.even those that are fatty and terrible for your cholesterol . much as restaurants do. avoid the television for a while and watch your cravings for fatty foods decrease. Odds are. Add some music or candles to your dinner. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and lower your cholesterol over the next 30 days as well.they add ambience to make the meals more attractive and appealing. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . compare the amount of shelf space given to convenience foods. Often. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. When you visit your local grocery store. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. and sodas to the amount of space given to the produce section. Advertisers are trying to make their products appealing. they are placed at eye level. so that customers are more likely to walk away feeling happy and satisfied with their meal. After all. 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. If this describes you. In too many grocery stores. junk foods. Advertisers do an incredible job at making foods attractive. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. There is no reason why your heart health should suffer because some advertiser is good at their job.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. 2) Make good-for-you foods appealing. they come in brightly designed packages that grab the eye. but many times these foods are less than great for your cholesterol level. though. In fact. This is no mistake. Take a look at those high-fat and cholesterol-high foods. sugary foods. .
you will find it much easier to stick to a low-fat diet . and disgusting. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. You can use the same technique to make good-for-you low-fat foods seem appealing. congealed. 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. 3) Describe foods in a way that makes them appealing to you. try to find ways to make these foods less appealing. Ask your friends and family for their dining-out horror stories. cold. . fast foods. Advertising works by staying with you. If you find that you crave convenience foods. Try to do the same thing as advertisers . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. greasy. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . This will make bad-for-your heart foods seem far less attractive. use a little negative advertising. imagine them in the worst possible light . and look up stories about the disgusting things people have found in the fast foods and convenience foods.without feeling cheated or deprived. watch out for negative words.as mushy. For example.such as "delicious" and "juicy" described about fatty foods. As soon as you are aware that you are craving the foods. 4) Use a little negative advertising. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. 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.For the next 30 days. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive." This is not likely to make you crave these foods especially since you are always hearing great adjectives . You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. recall the times you have had terrible fast food or convenience food meals.when buying food that is good for you. Whenever you find yourself craving foods that are high in fat or sodium.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.
If you keep cookies. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. go through your home and get rid of the foods that you should be eliminating or cutting back on. 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.and for life! . you are more likely to turn to them when you are feeling hungry. If these things are not in your home. you can easily reduce how much fats and sodium goes into each meal.and are less likely to cheat on your new eating plan. you should eat in and eat foods you have prepared yourself almost all the time. if you can. or menus from take-out places and restaurants. but prevent fruit flies. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 2) Make your kitchen a heart-healthy place. If you have a deep-fryer. try to find ways to make cooking in your kitchen more appealing. 4) Get lots of appealing heart-healthy foods into your kitchen. 2) Give them away to a friend or food bank. you are more likely to cook at home rather than being tempted to eat out. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. as you work to lower your cholesterol. a rice steamer. 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. 3) Eat in. Invest in parchment paper. advertisements. That way you are far more likely to reach for low-fat. give it away. no-stick cooking ware. you are far less likely to be tempted by them. When you make your meals yourself. you are more likely to reach for them when you are hungry. Replace your foods with lowerfat or healthier alternatives. wok. fried foods. If your kitchen is an enticing place to cook. For the next 30 days.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. While you are cleaning out your kitchen. If you make healthy foods more attractive and visible. You do not have to invest a lot of money for this. healthy foods over the next 30 days . Also get rid of any fliers. and other temptations around. . Hang up some nice curtains or at least get rid of the clutter.
but we often leave eating to chance. This can make heart-healthy eating more difficult. If you can't find someone to help you. 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. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and have the opportunity to spend time with others who are concerned about heart health. Plus. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Many of us take in excess calories and fats when we eat out with others. so that there is no excuse to turn to convenience food. once you learn to cook healthy and delicious meals. After a long day at work. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Meet friends at the gym.we meet friends at restaurants. it can be too daunting to come up with a menu and then cook a meal from scratch. 9) Get motivated. on hiking trails. coffee shops. or spouse. fear is a great motivator. Or. 7) Get help in the kitchen. Most of us plan our days and our finances. This is especially a problem since we so often equate social times with eating . Over the next 30 days. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 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. For many of us. make it a habit to meet friends at places that don't have food as a major entertainment. Find ways to get yourself motivated to eat well for life.listen to music or watch a movie on a portable DVD player as you cook. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. The hard part is staying motivated to keep the diet plan up for weeks.5) Consider taking a heart-healthy cooking class. or in your home rather than in restaurants or cafes that feature rich foods. You will learn many recipes and cooking tips for heart-healthy eating. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 8) Socialize without food. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and pubs or we have movie nights that include take-out pizza. . then find some way to make cooking time more fun . If you have very high cholesterol. 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. cooking with someone else tends to be more fun. Whether you get help from a roommate. child.
fiber. If Tuesday work meetings leave you reaching for cookies in your office desk. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. list the times you are more likely to want to eat. fruits. On a paper. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and beside each item. and you will reach for these foods rather than turning to high-fat. Post your list in your planner or other visible place so that you will see it. then you may need to find a different route home. 12) Figure out your eating dangers and find ways to overcome them. 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. sadness boredom. and other low-fat foods are among the most convenient foods out there. list ways you can avoid the situation or at least make better choices when you are faced with it. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. sodium. Luckily. Most of us have specific emotions and events that may make us turn to comfort food." 11) Make heart-healthy food more interesting. this is very simple. The portion size of grain should be smaller and the portion size of animal proteins (meats. If you can make low-fat alternatives easier to reach for than fast food. vegetables. Sometimes. and cholesterol in each of your foods is causing you stress.10) Make heart-healthy food more convenient. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Sound too simple? Not at all. Whether it is general stress. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. salads. If your walk home from work takes you past a favorite restaurant you find hard to resist. types of fat. and other healthy meals easier. 13) Make cholesterol-friendly eating easier. Keep low-fat yogurt and other low fat foods around for fast snacking. or meetings with your boss. Make sure that you eat different fruits and vegetables . When you prepare a meal. If counting fat grams.no larger than a pack of cards. 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. milk products) should be smaller still . simply make sure that most of your plate is taken up by fresh fruits and vegetables. high-sodium "fast foods. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day.
egg yolks. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet.each day so that you get a variety. Nor are supplements a substitute for regular exercise. inexpensive. or give you more energy. herbs. but for most people interested in lowering their cholesterol. There are thousands of supplements on the market. this simple formula will be a snap to follow and will actually lower your cholesterol. and convenience or restaurant meals entirely. as well as concentrates. Eating a variety of foods on a regular basis is the most important step toward this goal. minerals.do your cooking with the olive oil. This will not make your cravings for less-than-healthy meals go away. Over the next 30 days. this may not be enough. Variety is still important because bars and powders are not always low fat. all of which are easily accessible to athletes. Supplement product labels must include the words "dietary supplement". SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Eliminate foods such as organ meats. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. If you are considering supplements. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplements include vitamins. skinnier. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. amino acids. or easily digested by all. and extracts of these substances. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. full-fat dairy products. There is no one magic pill or powder that you can take that will make you stronger. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. constituents. 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. but it will go a long way towards ensuring that you don't give into the cravings. you must weight the purported benefits against the potential risks . botanicals. metabolites. If you are on a very strict low-cholesterol diet. lower your cholesterol by making sure that reaching for lowfat.
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. problems with gaining weight or other conditions. find out what type of supplements you can take for your individual needs and problems. it sometimes needs additional supplementation to take it to the best level it can be at. Quality is very important if you want to see benefits from supplementation. There are two routes to take. look for supplements that can offer weight loss benefits. Another source for information is the web. even if you think that you can do this through the foods that you eat. quality is essential to success here. what do you take? First off. But. Information is key. Therefore. These individuals can also help provide you with the information you need regarding improving your conditions. you are probably still missing out. If you have heart problems. First off. Giving your body the nutrients that it needs to make it through the day is essential to your well being. For example. But. In addition to this. It's like always giving your car premium gas and oil to do its job even better! . make sure that you have a reliable source. start by finding a health food store or a vitamin supplier. First. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. if you have a need to lose weight.(and cost) before deciding to use any product. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. 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. How do you know how much to take? That's a trickier question. While a diet that's full of nutrient rich food should not be replaced. find a good quality multi vitamin and take that as directed. Don't assume that any information that you find is reliable. Again. If a product makes claims that sound too good to be true. the claims probably are too good to be true. you can probably find a supplement or several that can address those problems for you.
The energy released by breaking this bond powers the contraction of the muscle.There are thousands of different supplements on on the market. For the majority of the population. the cell can no longer contract. . ATP. When a muscle is required to contract. is the "power" that drives muscular energetics. Creatine works by increasing the water volume within your muscle cells. There are many different varieties of whey protein. while the remaining 60% is stored in form of creatine phosphate (CP). Another important supplement is whey protein. Creatine is used for the resynthesis of ATP. Once CP stores within the cell are depleted. Creatine is also a very good supplement for gaining muscle mass. This process takes place in the kidneys. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Creatine is a natural constituent of meat. The typical male adult processes 2 grams of creatine per day. the body must use other methods to replenish ATP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. including both elite athletes and untrained individuals. and replaces that amount through dietary intake and fabrication within the body. yielding ADP (adenosine-diphosphate). Approximately 40% of the body's creatine stores are free creatine (Cr). liver. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Some of which perhaps are not particularly useful. The fastest method. and methionine. and pancreas. There are several though that are very useful. mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine. arginine. There are several methods by which the body rebuilds ATP. or adenosine triphosphate. I can gain 5 kg of muscle in just two weeks using creatine. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. I have been using multivitamin supplements and vitamin B supplements for 20 years. without oxygen. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Creatine is the most popular and commonly used sports supplement available today. is through CP. the bonds in the ATP molecule are split. This phosphate portion bonds to the ADP. When ATP is depleted within the cell. turning it back to ATP. but you will be able to find a high quality supply at your local health food store or if you look on eBay.
Many people like to take their creatine in a shake as it most often comes in the form of powder. Follow along closely.7 grams in the maintenance phase. Creatine is also thought to increase the body's aerobic abilities. so you would require 2. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. though. the formula would look like this: 1 lb divided by 2.2 kg multiplied by . There are two way to decide what dosage of creatine you should take. allowing further capacity to regenerate ATP. So if you weight 200 pounds. the dosage is 20 grams a day for five to seven days.Supplementation with creatine increases Cr and CP within the muscle. Essentially.3 = 27 grams of creatine per day After the loading phase. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. You can also calculate creatine dosage according to body weight and mass. 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. In other words. In the "loading phase" which is where you begin adding creatine to your diet. It can also delay fatigue during repeated workouts. The periods are brief because the ability of a cell to store CP is limited. 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. 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. this could get confusing! Not really.3 grams of creatine per kilogram of body weight.03. you should be consuming . After that. Creatine is safe for most everyone to take with the exception of people with renal issues. Experts say in the "loading phase". it's recommended that you stick to 5 grams per day. therefore the body will quickly move to other methods of replenishing ATP. Glutamine . However. your weight is multiplied by . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. you must use your creatine regularly instead of sporadically for it to be effective.
our body can produce more than enough. If you want to build a ripped body. The remainder is in the lung. Many people are choosing to supplement daily due to the long growing list of benefits.Another popular supplement among body builders is glutamine. and stomach tissues. The typical American diet provides 3. you'll need both creatine and glutamine alike. Over 60% of our amino acids come in the form of glutamine. it can result in muscle loss. Two to three grams has been found to help symptoms of queasiness. Glutamine is a nonessential amino acid that is produced naturally by the body. Protein has been shown to have the best effects on the body when combined with carbohydrates. repairs and builds muscle and can induce levels of growth hormone found in the body. Protein is what makes up and maintains most of the stuff in our bodies. If you have too little glutamine in your system. prevent sore muscles. You have to have a positive nitrogen balance in order to gain muscle mass. liver. Under normal conditions. However. promote healing. This includes stress that the body is under during periods of exercise. during times of stress. it usually comes in powder form. increasing protein through weight gainers or protein powders is necessary. so you'll want to take it with milk or in a shake. Glutamine is also thought to prevent sickness. This two to three gram dosage used post workout builds protein. but if you really want to grow your body mass. Much of your protein will come from your diet. and speed up growth hormone production. Again. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Sixty percent of glutamine is found in the skeletal muscles. Of course. Research shows levels of supplementation from 2 to 40 grams daily. brain. . Protein The importance of protein to a body builder is a no-brainer. It is the single most important nutrient in a body building regimen. glutamine reserves are depleted and must be replenished through supplementation.
You can also add in some fruit for flavor. which is the muscle pump we are familiar with. When on low-carb diets whey can function as an alternate source of energy. Whey protein is the only choice when on a diet however. especially on a diet. The release of nitric oxide creates surges of blood flow. So whey is the best protein. As we said before. and will dissipate shortly after you complete your workout. Unfortunately this pump is only temporary. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Many body builders take nitric oxide for a variety of reasons. . Its unfortunate high cost however makes me advise you to use it sparingly. It also signals muscle growth. and olive oil. the best time to take your protein supplement is post-workout. As with creatine. ice cream. and should be taken in the manufacturer's recommended dosage. 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. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Nitric oxide promotes extended ability to life weights. If not. so you can take it in a shake just like with other powdered supplements. It also supplies the most amino acids that bodybuilders use. Combine the powder with some eggs.The best type of protein supplement on the market is whey protein because it is the highest yield. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric Oxide is present for a brief moment. Nitric Oxide. and increases strength along with stamina. Whey is the best investment because of its capacity as a postworkout recovery supplement. sparing hard-earned muscle protein and glutamine stores within the body. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. a key molecule manufactured by the body. when a muscle contracts and blood vessels dilate. low-fat milk. speeds recovery. which in turn leads to increased blood flow. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. Nitric oxide also comes in powder form as well. causes vasodilation (an expansion of the internal diameter of blood vessels). it's good to combine your protein with some form of carbohydrate for maximum results. oxygen transport. It often comes in pill form.
. steroids have some serious health implications when taken for reasons other than therapeutic. All steroids eventually change to estrogen which causes feminization in men. Steroids do have some advantages. they are illegal. However. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. and low sperm count. but they are used by body builders all over the world. complexion. Ginko is great for circulation. They are used in treating a variety of health problems including AIDS. Both of these substances are highly controversial. so it's good for your brain. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids increase testosterone production which can lead to overly aggressive behavior. cancer.There are many other supplements. They can cause serious liver damage and even lead to liver failure. 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. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. especially if you use them together synergistically. However. and in many places. Using the supplements mentioned you'll see some results quickly. general energy and well-being. which is known as stacking . you can take. They help the body fight the ill effects of these diseases and promote healing. and other serious diseases. But those are the only ones I prefer to take apart from ginko biloba. a decrease in libido. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. That causes an enlargement of the breasts along with an increase in fatty deposits.
Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. You will still need to take time to rest though. Even using various methods to help your body recover. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but more and more women are getting interested in it as well. You can get huge. They are naturally produced by the body. your mind is a powerful tool and it helps you through each step of your day. At these times a good sauna. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. A Healthy Emotional Life As you can assume. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. but many body builders take them to basically tell their muscles to get bigger. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about.Growth hormones stimulate the elements in the body that make muscles grow. though. it still takes time. They can make you bigger quicker. . It controls the way that you perform each action. Following is a list of recuperation techniques and a description of them. as well. MENTAL TRAINING Mind Fitness. Body building has long been thought of as a man's sport. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. a massage or soak in a hot pool will reduce the feelings of fatigue. perhaps it's better to cut down on the workouts and allow for your body to recuperate. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. They can be dangerous.
such as a death or deception. For this particular battle. Emotional health is an important battle that everyone must strive to improve. for many people living in today's hectic lifestyle. there is evidence that says that you can actually push off the onset by some time if you do the right things. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. should something emotionally troubling happen to you. When you are emotionally or mentally unfit. you need to exercise your mind. the importance of having a healthy brain is very evident. performing mental tasks and you need to be able to conquer problems effectively. you need to be able to effectively deal with it and then to move on. Although you may be wondering just how you can control your minds fitness. What's Healthy? For your mind to be in a healthy state. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. In fact. 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.Yet. The mind's health is quite an important aspect and. including the simple fact that you may have to battle illnesses more often and with greater intensity. Keeping your mind active. there are many ways that your mind's fitness may not be the right level that it should be. it's anything but easy to make it through the day without dealing with some type of stress or pressure. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. While life affects each one of us. challenged and attentive is essential to your well being and this fight. several key things must play a role. your body's health is directly related. First. For example. believe it or not. plays a significant role in the quality of life and the longevity that you have in your life. In addition. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. There are many different ways that this can happen. 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 . you need to be fully capable of thinking clearly. A Healthy Brain With the onset of Alzheimer's happening to more and more people.
of course. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. but that's not a common occurrence. . but it also causes all types of physical problems for those struggling with it. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. mental turmoil and even times when they are so stressed that they can not function properly. While there isn't always a need to be religious or spiritual. This is a personal decision. mentally unstable and unfit. learning to effectively manage stress is important. the right social activity is one way to improve your emotional health. and you. But. After all. you can consider them. too. It can lead to various health issues physically. It can help you to tackle even challenging tasks with more ease and with success. 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. Indeed. it can often play a role in the way that you see your life as well as in your emotional state of mind. During these times. most people go through stages of depression. While you can't take away everything in your life that causes stress. too.to react to critical situations. Sometimes it may be important to remove the stressors from your life. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. Believe it or not. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. For those that do believe in a Higher Power. Where Are You Now? When it comes to determining how mentally fit you are. Not only does it pull you down through causing large amounts of emotional trauma. you do all that you need to do and there's nothing limiting you. Those that are spiritually fit. Spiritual well being is a critical factor in maintaining your health. you may think that you have nothing to worry about. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about.
Do you feel anxiety. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. your mind can be struggling at the same time. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 1. consider this scenario that happens over the span of 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. If you have trouble sleep. To determine where you stand in mind fitness. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim.Yes. although you may not realize it. . ask yourself these questions. too. this is one of the prime reasons that they are overweight or unhealthy in their diets. It's easy to go to the food to get the satisfaction that you need. stress and angry often? What does it feel like and how intense does it get? 5. For the most part. Do you hate the life that you are leading. For example. Yet this is a dangerous situation. then you should be considering the vast number of mind fitness needs you may have. Do you have physical pain that is not the result of an injury? This could be stress related! 2. or are eating whenever you feel like it. Emotional eating is eating when things go bad. now. Improving the fitness of your mind not only improves your daily life but increases your longevity. While you may not want to do this. Be honest. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. it hurts to hear but just like your body goes through illness. For many millions of people. 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. 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. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. While food never used to be so readily available. Do you struggle to make the goals that you set for yourself? 4.
Just look at you. Incorporate as many of these things into your life as you can. your self esteem drops. yet if left intact. Soon. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. As your self esteem drops. though. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you hate your job so much that the only thing that makes it feel better is eating something bad for you. A health self esteem is one that's confident but not overly macho.these are all things that people end up saying to themselves when they are emotionally depleted.. Emotional eating is one of the hardest cycles to break. you are not fitting well into your clothing. In just a bit we'll talk about some of the ways that you can have good mind fitness. and you'll see differences in the way that you feel and the way that you see the world. you find yourself in even more problems.. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You can't make the right decisions. You should be able to feel confident in the decisions that you make and in the way that your life is moving. 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. In fact. You aren't any good. . You decide you need a big. Now.. You are a failure. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. which includes emotional eating. 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. Soon. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You then find yourself dealing with pressure from the boss. 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. You become upset at yourself. you didn't do the job right. the pounds are creeping onto your hips. you almost purposely make the situation worse by eating bad. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. The first step in fighting the way that food makes you feel.You begin by getting stressed at work. fatty lunch.
Those that have people around them to support them do well in many more aspects of their lives. that relationship alone will be one that you have to work on. If your boss says that the job wasn't good enough. You should always strive for a lifestyle that's positive with those in your family and your friends. even when you don't pay attention to them otherwise. working through them and then letting them go. Build A Social Network A social network is a very important to your well being. Don't take friends for granted because they won't be there when you need them the most. Learn to take criticism positively. its fun to have people around too! But. Getting down on yourself because someone doesn't like the job you did isn't okay. Commit to going out and having fun. you need to be able to say. 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. In addition. work on improving them if you can and then do the best job that you can overall. Just putting on a beautiful outfit can make you feel good about yourself. whatever way is fun to you. If you are married. how can you build a social network of people that you can rely on? Make time for those that you already have. Although challenging. Let's face. take care of the way that they look and those that do things for themselves are the most confident people out there. This allows your mind to repair damage and it allows you to improve your network of friends. That means taking on the challenges that come up between people. 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. both physically and mentally. ask what you could have improved on for next time. "Hey. Don't assume that they will always be there when you need them.Accept those. 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. Those that dress well. at least one time per week. Getting away or even just finding time to play a board game is essential. learn how to accept compliments and to take criticism. Then. In part of that comes the fact that if you want to have family and friends you . Relationships take time and work.
You'll feel good about life and your social network. or some other thing that really brings you happiness is necessary to have. Managing Stress Its not easy job. If the situations that you are in provide you with high levels of stress. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. allowing you to fend off Alzheimer's and other conditions like it. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. by relieving stress. too. use your brain power! You don't have to do any type of exercise with your brain physically of course. Asking questions. Learning new things keeps the mind active and that means health. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. 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. You need to find something that you love to do. it is important for you to find solutions to those problems. getting the answers and working at it helps to improve the brain's function. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. but mentally you do! For starters. but you have to do it! Stress is one of the largest problems in health today. always keep yourself learning. A hobby. physical risks and puts your entire well being at risk for emotional breakdown. . a physical activity. Stress affects your ability to function properly. It hinders you throughout your life by causing unhealthy living situations.need to be a friend. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. now you have it! You know what to do to make your lifestyle improved through these changes. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. To help remedy stress. there are many things that you can do. For starters.
There are no ifs about it. drinking and drugs. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Each decision you make throughout the course of the day plays a role in your fitness. Make changes like these today and see results today. Keep your self esteem positive. but feeling good about yourself is a must for overall health. 4. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. smoking will eat away at your lungs and will cause cancer. Improve your brain's fitness by challenging it through new adventures. 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. continuous learning and through challenges of all types. Lifestyle Fitness. Working on this is hard. For example. Do things that are enjoyable to you. and physical fitness increases.1. It also helps to make it through difficult times when you have someone by your side. Drinking And Drugs Each of those three things. Smoking. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Too Your lifestyle is the way that you live your life. this one will be structured a bit different. If you can't think of anything. You probably already know the risks of what these things can do to your life. mental and emotional benefits right away. they are not everything. It will cause cancer eventually in your lungs. Improve them. 3. learn something new. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. is a problem for your health and your ability to make it through the life you have. Unlike the other chapters. smoking. but you may not realize the extent at which it takes to improve them. You Are What You Do. 5. 2. Improve your social network to reduce stress and to improve your quality of life. .
To improve your fitness. Why is sleep so important ? There are actually several reasons. but the . we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. Stress hurts more. others can't. talk to your doctor about it. you put your life at risk and you destroy the organs in your body. then you aren't getting the right amount of sleep for health. For one. you need to remove these problems from it. your stress levels DO go down and you can feel better about the life you are living. physical ailments hinder you more when you don't get enough sleep. This can only happen if you stop soon enough. To improve your lifestyle and to extend your life. you destroy your body slowly and methodically. When you quit early enough.Rest is one of the most overlooked parts of an exercise regimen. sleep is the body's time to relax and to recoup what it's done all day. refresh and give yourself the best chance at improving tomorrow. even if it is one of the hardest things you will have to do.But. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your energy increases. It's the time that your body heals from the exertions of the day. 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 a time to restart. though. You need this time for your mind to. You will find that your health increases. Smoking and drugs are simply a no no. smoking is something that you can stop. There may be an underlying medical condition that could be causing it. They aren't able to improve the level at which they can function and they make bad mistakes. Drinking and drugs are just as bad. Sleep Do you sleep ? No. Your lifestyle fitness requires that you get quality sleep each night. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. If you are facing problems with insomnia or are struggling to get to sleep. find a method to stop smoking and do it. your body can repair the damage that you have done to your lungs. It's the way that your mind works through problems. You kill brain cells. Some damage can be fixed through healing over time.
According to the Journal of Applied Sports Science. Working out in this state has its obvious downside. For starters. but if you go to bed on an empty stomach. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Don't drink a lot of fluids before sleep. your body is doing exactly what you have been asking it to do during your workouts . . though. Muscle adaptation and growth often occurs at night. Try having some white noise in the room like a fan running. If you work up a sweat before trying to sleep. but you'll have to use the bathroom more often as well which will disturb your sleep.096. You're better off waiting until the next day when your body has been given proper rest. • Keep your bedroom dark and cool. During the suspended state of animation you are in. you should never work out after not sleeping the night before. Not only will the caffeine keep you awake.reality is it is actually a quite important principle. Body temperature has a huge effect on our ability to fall asleep. As your body temperature lowers. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. Some people disagree with this theory. • Try having a light snack before bedtime. This will help you signal your body that it's time to think about resting. Lack of sleep can have an intoxicating effect on your body. • Get at least eight hours of quality sleep per night. which is above the legal driving limit in most states. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Establish both a regular sleep cycle as well as a pre-sleep routine. Make sure this snack is light. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. it can distract from your ability to fall asleep. especially tea or coffee. your lack of muscular coordination places you at a much higher risk for injury.build muscle. you start to feel sleepy.
growth hormones are also released. and even your physical health. stress causes a wide range of health concerns for your body. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. but it really can be. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. Growth hormones are very important in increasing muscle mass. healthy lifestyle. If you are having problems with sleeping. your marriage. Just think of the role that money plays in your everyday life.While your body is sleeping. Your body can recover and repair any damage you did during the day while you are at rest. it is also vital in helping your body recover and ultimately grow like you want it to. Just as sleep will give you more energy. This is what makes you grow. Money is one of the largest causes of stress in people every single day. at least two hours beforehand. there are many ways that you can overcome them. • Don't do stimulating things before bed such as watching television or working on a project. Financial fitness isn't something that we'll stress for too long here. . • Don't eat before bed. A majority of growth hormones are also released when the body is in the sleep state. your home life. but the majority of this happens while the body is at rest. During a workout. but it is something to make part of your overall guide to living a long. As you know. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
com This is another super website where you can find tips and tricks about how to maximize your workout. as well as pictures of people who have made amazing transformations through a body building program. this author depended on several of these websites for information. contest schedules and results. sample workout plans. where to find supplements. and ways to prepare yourself for competition.abcbodybuilding. or network with others in social settings. Look around you and find what works for you. Here are a few you should really check out: • www. You will get the most information by joining their website.Nothing can really compare to personal advice and guidance. and it will open you up to all sorts of insights into this great sport. 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. Ask around when you are in the gym. You will find more information than you could have ever hoped for on this website including tips on nutrition. These are only a few resources you can check out as you begin your body building quest. but it's free.com This site is nothing less than amazing. • www. • www. You will find a whole new world opening up around you! .getbig.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. The Internet is another invaluable resource for body building information.bodybuilder. In researching this book.
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