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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
is well maintained for many years. and even years off of your life when you don't take care of your machine (your body. When each part of the machine is cared for. If it isn't taken care of. That's costly to you. When the machine is neglected either in part or in the whole. you are shaving away days. everything but so long as I am still fit and strong and healthy . but remember that fitness is something that you can get into the habit of doing which makes it easy. for example you don't change the oil in it. That's what we want you to think of when you think of fitness. You'll learn many things that you'll be able to implement immediately to start experiencing success. once you learned how to do it. You may ask. the entire machine works the best that it can. trust me on this from a guy that used to smoke two packs of cigarrettes per day. "What am I staying in shape for?" To each person. Imagine having a greatly increased sex drive. you cut several years off the life of the car. You learned to put your clothes on. Your body is designed to work as a machine. . But. When you were three you were probably taught to brush your teeth. all of my friends. Sorry if I sound overly patronising. For most. then the machine won't run well and eventually won't run at all. then. it is a matter of staying healthy as long as possible. it can be that simple to be healthy. you likely hated it. Really.Imagine walking alone at night and really feeling safe because you are physically strong. for example. When you were learning how to do them.) Fitness is about SURVIVAL. then. Do you worry about brushing your teeth today? No. weeks. Let's make fitness fun. it became something that you didn't think twice about. Fitness is not something that you have to struggle with. You could take all of my money. because it's a habit. Others may need a certain level of fitness for their employment. but when you look at this as your body. Fitness is a term that is used to help define the ability to stay in the best physical shape. it will last many years longer. If a car. Well I can go on about the benefits of fitness and will do so later in this book. Others may be recovering from an illness or injury.That's what gives me the POWER to SUCCEED. Fitness is an essential part of life. this will be something different.
chances are good that area of your body is bothering you because it's an unhealthy area. In fact. Granted. Our first goal is to determine where you stand right now. if you have the will power to save your life by sacrificing for just a few weeks. Nevertheless. You will be sore and tired. 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 . For me it's a bit of belly fat. What do you see? If you are unhappy about any part of your body or training. IT WONT BE EASY AT FIRST. You'll dread it. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You'll find excuses about not doing it. You'll claim that getting fit is just too hard. it's an important first step.Overcome the initial procrastination. That's not true.such as a weight lifter adding cardio to beat belly fat. this is painless. It's just something that you do. . You just can't give up what you love. but it may hurt your ego a bit to do it. you'll see that fitness can be easily mastered by you. Don't worry.
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to use them to understand exactly where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals. Experinced athletes should also do a realistic self review . but it needs to be in a certain range to be healthy. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need this number to be there. You can find calculators for many of these available to you free of charge on the web. . For adults. Ask your doctor where your blood pressure is.Here are some questions for you beginners to ask to determine where you stand right now. There are several tools that you need to use to determine your health level currently. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. the more prone to health risks you are.this is part of the goal setting process. The higher this number is.
Those that have a large midsection are the most prone to heart problems.• Ideal Weight: In comparison to your height and body structure. your lungs and even your heart are suppressed. The fat that is here will push into your body. 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. ideally. causing difficulty for each organ there. These three things are critical elements for you to take into consideration when considering where you stand right now. your ideal weight is the weight that you should be. . But.What To Start With To get started with fitness. Those that have a larger midsection are most prone to health risks. Beginners . there's much more for you to consider. Your kidneys. This is an important piece of information because of how vital it is to your health. if you are overweight. start by getting through these basic first steps. the fat here is likely to be what kills you. In effect. Your waist is important because it is the indication on your body of your potential health risk.
Measure your waist. Stand up straight. . 5. 2. Set your goals. Get your weight. and to work on first. Ask him for measurements of your blood pressure. Determine that you are healthy enough physically to begin improving through diet and exercise. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Pull up your shirt. to improve on. Calculate your BMI. Do it the same time and same way every time you weigh yourself. Do this at home on a well programmed scale. 3. not at your doctor's office. Determine what's important for you to maintain.1. It's going to come down and that will be quite rewarding! 4. Meet with your doctor to talk about your overall health. your heart rate as well as any other important factors he may be interested in you improving. You need this to see just how unhealthy you are currently. Write them down and post them in several locations in your home. suck in your gut and measure at your belly button all the way around using a tape measure. This will be your indication of your weight loss and health improvement.
you need to take into consideration the fact that overall health is in fact important to improve. But. strength etc. you can begin to improve your health. Although many people start looking into fitness because they want to lose weight. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . For me the impression made in the initial months was very strong because I made much progress in this time. People with some experience under the belt will need to examine their flexibility. that's not to say that you don't have health problems beyond that level. that's great! You are one step closer to being healthy. that will mean improving other qualities of your life. With fitness everyday is a new beginning so you can always review your progress and set new goals.Now that you have this done. Throughout this book. or giving up some addiction or bad habits. By understanding where you stand on these factors above. fitness is not just about weight loss. high cholesterol as well as other concerns even though they aren't technically overweight. I was very ill and thin. I got into it because I was a drug addict. If you don't think that you need to lose weight. For others it will be less dramatic. Many people are still at risk for high blood pressure. Therefore. What You Will Learn So. For others. 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. inflamation syndrome. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For many that will mean losing weight. Cardio Vascular fitness level. There's much to learn and improve on for most of us.
we'll teach you how to improve your life through easy. help you to understand where you are and then help you to get to the goals that you have. 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. With lifestyle fitness. Most of us need 7-9 hrs sleep everyday. Namely alcohol. and even fun. each aspect is just as important as the next.some say they only need 4-6 hrs. When i was in the army they were very keen on sleep deprivation. we'll tackle what the healthy standard is. I say hogwash and current medical research says the same. Losing weight. Its simply not true. That means insuring that your overall life is healthy in regards to the life that you lead. General Health: First things first. ways. 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. isn't enough if you aren't eating the right foods even if you are losing weight. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we will start there. for example. smoking or drug use. Many of you will be fighting with some bad habits. Because each plays a role in your overall health. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Sure you can function on less or more. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. though.Each of these aspects is very important. GET ENOUGH SLEEP !!! Sleep . Throughout each of these aspects. I know your situation. especially of course if you are too fat. The longest i went without sleep in the army was 5 days and 4 nights . I normally need 9 if I'm training and eating heavily. . Since your body is likely to be your largest factor impacting your life. Emotional stability is critical to overall health. With your mind fitness. it doesn't do much good if you don't eat the right foods. While your body must be maintained as much as possible for health. we mean making sure you are emotionally and mentally fit. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Remember. Those with eating disorders can also benefit from physical conditioning. the goal is to improve your stress level. But giving up serious vices is not easy and you are well advised to get professional medical advice.
Not only will you feel great but you will have medical proof. In fact if you are looking at changing your body composition I dare you to do before and after shots.So. Each part of your body functions well because of the support that other parts play. Your body is a well designed machine. give up the vices like drink and smoking. Stress and recuperation are also critically important and are covered in another section of their own. I recommend you go to a good doctor and just get a general check up. Your heart pumps oxygen rich blood to each cell in your body.if its unhealthy. Your lungs supply your heart with the necessary oxygen. get 7-9 hrs sleep every night. This is so you can see the improvements in coming weeks and months. I cover diet in another section because its very important. Change your diet . . delivering fuel to it so that it can perform its duty. the time has come to improve the way that machine is working. Your brain keeps everything working. even those things that you don't think about doing like your heart beating and your lungs breathing. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This means physically. actually.
Your job is to give your body what it needs to continue to perform correctly. You shouldn't skip this step. Your body is used to providing your muscles with the fuel that they need to work hard. If you are overweight. your neck. It would store food in fat so that when there wasn't enough food available. this could be a potential problem that needs to be considered. If you have problems with your legs. the body had to do what it needed to so that you could stay alive. Well back in the time of the cave man. the same day at the same time each week. Keep a log of this information so that you can see your progression. What's Healthy? As we mentioned early. chances are good that your heart has been affected by it. your body can't maintain a healthy muscle mass. You should weekly weigh yourself. That way. You should understand how well your body is working. Your muscles are necessary for functioning but they have been built to be used. you should address these specific concerns. we need to address your body's ability to do what it needs to through being physically capable. You may not physically be able to exercise . Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. too. While your diet is something for the a later section. it's important for you to know where you stand health wise. too. you need to take into consideration the vast number of measurements that we've already taken. If you don't work hard. Your weight. Where Are You at? As we've mentioned. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. you can improve your overall health and then improve upon your situation by knowing how to. to know what level of fitness your body is in. Talking to your doctor is a great place to start when it comes to determining your overall health.Go to the library and read as much as you can on health and physiology. your arms or anything else. Yet. What some people don't realize is why their body has developed as it has. your blood pressure and your body mass index are good indications of your overall health. these fat reserves could be used. not to sit idle. That means taking the measurements that we've listed. You cant do that without the information in your head and I cant teach you everything in just one book. it goes further than this.
Now. the sport of body building has been around for quite some time. Its not easy thing to do at first. 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. In the late 19th century. but remember your body is built to be used. even if you aren't overweight. not to sit in a chair at a desk all day. But. Understanding where you are is difficult for many at first. the man known as the "father of bodybuilding". Exercise is something that some people hate and others love. Gyms are big business. It's a hard realization. one step at a time. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. it's not the permanent solution. look at your body in other manners to determine what you can improve on. This competition was the basis for many . its going to improve. If you aren't having any physical limitations. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. he was credited with the invention of the first exercise equipment marketed to the masses. In actuality. As he became more popular. chances are good that you aren't getting enough exercise and fitness into your life anyway. Our overall plan to improving your body's fitness level is through exercise. Again.to a certain level. pains or weight problems. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. but it will get easier. Using your muscles and strengthening them are vital to improving health and fitness. personal trainers are making a tidy living helping people stay fit. coupled with the other fitness elements later throughout this book. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. How Can You Improve ? Improving your body means improving your body's ability to move and function. he created several businesses around his fame and was among the first people to market body building products bearing his name. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. and body building supplements are at an all-time level of performance. that's a great sign. He became so successful.
This book will guide you through some of the basics to get you started. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. . In 1970. nutrition was focused on more than ever. Olympia competition that remains the most popular body building contest to date. nothing will compare to actually getting to the gym and lifting those weights. and more aggressive in their behavior. stronger.others to follow including the Mr. Training techniques were improved. there can be a lot to learn. When World War II broke out. and body building equipment evolved into an effective means for working muscles in ways never thought of before. men around the world were inspired to become bigger in their physique. and the sport has evolved into a real competitive arena. but you'll need some information first. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. 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. body building has just grown in popularity becoming almost an obsession for many people. Of course. you heard of him right ? Through the years. Women have started to take an interest in honing their bodies.
The three things of most interest to us in biochemistry are nutrients. If you can do it with one. diet. Especially with the training and recuperation. Deeply tied in with all of this are your biocemistry and your nervous system. consider this . The nervous sytem is quite remarkable. After a while you will develop a natural sense for this. Nothing else. But its a nerve reflex that prevents you. . supplimentation and recuperation should all fit in with your optimal body routine. There is aerobic training which is best for cardio respiratory improvement and fat loss. Anerobics can aid the cardio system and reduce fat. then there is anerobic which is great for muscle and bone growth and strength. training. Components of Fitness Physical fitness is the ability to function effectively in physical work. If done in the right way the two are complimentary. Diet also has a significant influence over biochemistry.can you do the splits ? Probably not. By balancing your training and recuperation you can optimize your biochemistry. hormones and waste products in the blood such as lactic acid.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By training. and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows: Cardio respiratory endurance . Aerobics can improve muscle function and growth.Exercise Physiology Lets cover some basics about physical training. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. There is 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. Your body works with a natural cyclic rythym. Your workout routines. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Well guess what. 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).
Factors such as speed. and eye-foot coordination are classified as components of "motor" fitness. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. . agility. sleeping. eye-hand coordination.the ability to move the joints (for example.Muscular strength . This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Appropriate training can improve these factors within the limits of each athletes potential. Time. Infrequent exercise can do more harm than good. and negatively affects one's health.and following a good diet. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.the amount of body fat an athlete has in comparison to his total body mass. reduces performance. muscle power.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. progressive training. Progression. Intensity. Body composition . elbow. and Type. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. normal range of motion. detracts from appearance. The principles of exercise apply to everyone at all levels of physical training. from the Olympic-caliber athlete to the weekend jogger. knee) or any group of joints through an entire. Muscular endurance . To achieve a training effect. Regularity is also important in resting. a person must exercise often.the greatest amount of force a muscle or muscle group can exert in a single effort. One should strive to exercise each of the first four fitness components at least three times a week. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components. "FITT" Regularity. Flexibility .
Recovery.Balance. then I do my weight training and perform stretches between my weight exercises. Although swimming is great exercise. Ideally. Time. for example. athletes should have at least three strength-training sessions per week. The acronym FITT makes it easier to remember them.you must strive to conduct 5 days of physical training per week. strength. To be effective. muscle endurance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. . FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. muscle strength. Overload. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.Intensity. athlets become better runners if their training emphasizes running. time. For example. Thus. a program should include activities that address all the fitness components. Variety. Specificity. to obtain maximum gains in muscular strength. Another way to allow recovery is to alternate the muscle groups exercised every other day. Three physical activity periods a week. Providing a variety of activities reduces boredom and increasesmotivation and progress. at least three exercise sessions for cardio fitness. and flexibility should be performed each week to improve fitness levels. especially when training for strength and/or muscle endurance. Training must be geared toward specific goals. You will find that you can experiment and find the optimal routine for your metabolism. Personally I have a cardio workout at the warmup stage. and flexibility training will not improve any of these three components. These factors are Frequency.since overemphasizing any one of them may hurt the others. with only one session each of cardiorespiratory. goals and motivation. it does not improve a 2-mile-run time as much as a running program does. 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. however. For optimal results. and Type.
and those that exceed 90 percent HRR can be dangerous. and Friday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. and cardio fitness is trained on Tuesday and Thursday. For example. a five-day-per-week program is much better than three per week. . It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. In the first week. you may also choose to run on Tuesday and Thursday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. The more energy expended per unit of time. when coupled with good nutrition. However. Stretching exercises are done in every training session to enhance flexibility. the greater the intensity of the exercise. Monday. Wednesday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. 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). Unfortunately. During the second week. all components of fitness can be developed using a three-day-per-week schedule.and Friday are devoted to cardio fitness. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. will help keep you super fit. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. and Friday. it is the factor many units ignore. 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.With some planning. By training continuously in this manner. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Depending on the time available for each session and the way training sessions are conducted. The following training program serves as an example. Wednesday. However. Wednesday. INTENSITY Intensity is related to how hard one exercises. Such programs. if you have a hard run on Monday. and Tuesday and Thursday are devoted to muscle endurance and strength.
an appropriate THR or intensity can be prescribed. (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. One's ability to monitor the heart rate is the key to success in cr training. A athlete determines his estimated maximum heart rate by subtracting his age from 220. and. For example. he could start at 85 percent of his HRR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). a person who is in poor shape should exercise at 70 percent of his MHR. if he is in reasonably good shape. graphic$$$$$$ Percent MHR Method With this method. at 70 percent HRR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. Thus. if he is in excellent shape. and relative conditioning level. at 90 percent MHR. By determining one's maximum heart rate. at 80 percent MHR. As a result. . if he is in relatively good shape. one must compensate for its built-in weakness. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. at 60 percent HRR. graphic$$$$$$ When using the MHR method. he can determine which percentage of HRR is a good starting point for him. the group run will be too intense for some and not intense enough for others. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. For example. a 20. If a athlete knows his general level of cardio vascular fitness. To compensate for this. A person using this method may exercise at an intensity which is not high enough to cause a training effect. 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. With this information. and. resting heart rate. if he is in poor shape. one can be sure that the intensity is enough to improve his cardio fitness level. the THR is figured using the estimated maximal heart rate.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in excellent physical condition.
a THR of 160. the athlete should get a count of 27 beats (161/6= 26. As shown. an adequate level of fitness. the athlete should monitor his heart rate. or maintain. use the THR of 161 BPM figured above. (See Figure 2-1 C.70) before it is multiplied by the HRR. In summary. He should count his pulse for 10 seconds.) During aerobic exercise. and immediately after exercising. (See Figure 2-1A. he must exercise harder to increase his pulse to the THR. the value is rounded off to the nearest whole number. muscles. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7. 160.7 results.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.70 and 131 is 91. the percentage (70 percent in this example) is converted to the decimal form (0.) Yet another way is to place the hand over the heart and count the number ofheart beats. Exercising at any lower percentage of HRR does not give the heart. or to see if one is within the THR during and right after exercise. During the 10. If his pulse rate is below the THR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). This will let him determine if his training intensity is high enough to improve his cr fitness level. (See Figure 2-lB. the product obtained by multiplying 0.7 is added to the RHR of 69. place the tip of the third finger lightly over one of the carotid arteries in the neck. the body will usually have reached a "Steady State" after five minutes of exercise. To determine the RHR. When the calculations produce a fraction of a heart beat.83 or 27) if he is exercising at the right intensity. then multiply this by six to get his heart rate for one minute.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. For example. At this time. . Thus. and the heart rate will have leveled off. These arteries are located to the left and right of the Adam's apple. particularly if they cannot find more than 20 minutes for cr exercise.second period. In this case. and lungs an adequate training stimulus. When 91. Before anyone begins aerobic training. as in the example. The result is then added to the resting heart rate (RHR) to get the THR.7 BPM is rounded off to give a THR of 161 BPM.
the less intense the activity. . Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. He should check his exercise and post exercise pulse rate at least once each workout. the shorter the time needed to produce or maintain a training effect. In this type of training. he should do it five minutes into the workout. multiplied by six. A athlete who maintains his THR throughout a 20. TIME Time. an athlete can easily find his own THR just by knowing his age and general fitness level. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. gives an error of six BPM. It is inversely related to intensity. Walking is a great place to start.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. Using this figure. If not. To improve cr fitness. • Start with basic aerobics and work up as your tolerance increases. or duration. the longer the required duration. talk to your doctor. since one missed beat during the 10-second count. If he takes only one pulse check. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. then start with a basic program. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. during aerobic 70 percent HRR. To find out if you have any limitations. He should count as accurately as possible. Another way to gauge exercise intensity is "perceived exertion. a 40-year-old athlete with a low fitness level should. TYPE First we will discuss aerobic training.If his pulse is abovethe THR. The more intense the activity." This method relies on how difficult the exercise seems to be. Here are some tips for you to get in aerobic training. For example. refers to how long one exercises. the athlete must train for at least 20 to 30 minutes at his THR. your body will work to improve its function by improving how much work your heart can do.
Your goal is to start with 10 minutes of continuous aerobics three times a week.Stair climbing. . and other physical activities are perfect for aerobics. .Walking (vigorous).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . You should try to increase this to 30 minutes three times per week.) -Racquetball (singles). . . elliptical machines. • Move on to more aerobic style exercises. . -Tennis (singles). .Road marching. -Handball (singles). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Jogging.Bicycling (stationary). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . running.Bicycling (road/street). -Basketball (full court). . . SECONDARY (Done with partners or opponents of equal or greater ability. . as soon as your body allows for it. playing your favorite sport. . Swimming.Skiing (cross-country).Rowing.Running.Swimming. They must also be of sufficient duration and intensity (60 to 90 percent HRR). bike riding. though.Rope skipping.Exercising to music.
ankles. the faster the arm action. A well-conditioned athlete can run five to six times a week. (cross-body arm movements waste energy. Some athletes may need instruction to improve their running ability. The faster the run. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. However. Every activity has its drawbacks and you must weigh the advantages and disadvantages. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . 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. to do this safely. The elbows are bent so the forearms are relaxed and held loosely at waist level. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. 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. but can also be a major cause of injuries. I prefer the rowing machine as It can avoid injuries associated with running. The arms swing naturally from front to rear in straight lines. The most common injuries result from running and occur to the feet. athletes need information on ways to prevent running injuries. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. and.) The toes point straight ahead. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. he should do two things: 1) gradually buildup to running that frequently. and legs. knees. and the feet strike on the heel and push off at the big toe. Proper warm-up and cool-down. help prevent injuries. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.
2. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 56 seconds to 1 minute. 52 seconds long (1:56 + 1:56 = 3:52).mile run time. He does this repeatedly with periods of recovery placed between periods of fast running. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Step 2. The athlete's 2-mile-run time is 16:00 minutes. and his estimated pace for 1 mile is one half of this or 8:00 minutes. If a athlete's actual 1-mile-race time is not known. Using a 2-mile-run time of 1600 minutes as an example. These recovery periods. the pace for an interval training workout is calculated as follows: Step 1. (8:00 minutes/4 = 2:00 minutes per 440 yards. This type of intermittent training can also be used with activities such as cycling. the energy systems used are allowed to recover. (2:00 minutes . 59 seconds during interval training based on the athlete's 16:00. In this way.) Step 3. Using the time from Step 1. hiking. will be 3 minutes. each 440-yard lap should be run in 1 munute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Recovery periods. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. . twice the length of the work-interval periods.relatively short time and increase his running speed. therefore. Using the work-interval time for each 440-yard lap from Step 3. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. In interval training.) Thus. bicycling. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. it can be estimated from his last APFT by taking one half of his 2-milerun time.1 to 4 seconds = 1:59 to 1:56. rowing. Determine (or estimate) the actual 1-mile-race pace. swimming. 56 seconds (1:56) for each 440-yard run.
Because of the intense nature of interval training. During the recovery interval. he may do it twice a week at the most. there are two seconds of recovery. he should be ready for interval training. another type of cardio vascular training sometimes called speed play. 56 secons by an easy jog of 440 yards for recovery. It shows common 1 -mile times and the corresponding 440-yard times.rest ratio is 1:2. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. refer to Table 2-1. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. with at least one recovery day in between. 2. If he responds well. interval training should be introduced into his training program gradually and progressively. As with any other new training method. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. He may also do recovery workouts of easy jogging on off days. Follow each 440-yard run done in 1 minute. Each 440-yard jog should take twice as much time as the work interval (that is.This can be done on a 440-yard track(about 400 meters) as follows: 1. As the athlete becomes more conditioned. At first. FARTLEK TRAINING In Fartlek training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. After a athlete has reached a good cardio vascular fitness level using the THR method. monitoring THR and using it as a training guide is not necessary. For each second of work. the heart rate usually falls to around 120 to 140 beats per minute. he should do it once a week. 3:52). As with any workout. athletes should start intervaI workouts with a warmup and end them with a cool-down. the athlete varies the intensity (speed) of the running during the . the workto. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Because the heart rate is not the major concern during interval training. Thus. his recovery is quicker.
This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. over hills. the athlete varies the intensity (speed) of the running throughout the workout. depending on the terrain and fitness level. In Fartlek training. At this time he recovers by jogging at an easy pace. Instead of running at a constant speed. through woods. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. the distance should be one mile or less. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. athletes should start slowly and progress gradually. . he runs hard for a few minutes until he feels the need to slow down. However. Each group starts its run at the same time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Swimming. many runners prefer Fartlek training to interval training. The speed and distance can be increased gradually as the athletes' conditioning improves. bicycling. Their drawback is that they require special equipment and facilities that are not always available. neither the running nor recovery interval is timed. For these reasons. It can be used as both a physical conditioning activity and a competitive event. It consists of running a certain distance on a course laid out across fields. he starts with very slow jogging. At first. Those who add non-running activities to their training may not improve running ability as a consequence. The object is to cover the distance in the shortest time. The unit is divided into ability groups using 2-mile-run times. As with all exercise. When ready. and the running is not done on a track.workout. Cross-country runs have several advantages: they provide variety in physical fitness training. In such cases. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. and they can accommodate large numbers of athletes. they may use other activities as supplements or alternatives. It should then be gradually increased to four miles. Alternate Forms of Aerobic Exercise Some athletes cannot run.
in swimming. rope jumping. etc. Some advantages of swimming include the following: Involvement of all the major musclegroups. in order to effectively train the cardio vascular system during swimming. It is used to supplement running and develop upper body endurance and limited strength.) in swimming alone. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Body position that enhances the blood's return to the heart. adjust the intensity. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Thus. a athlete should set his THR about 10 bpm lower than while running. For injured athletes. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. running. The swimmer should start slowly with a restful stroke. For example.g. and do pool-side kicking for an excellent aerobic workout. This is because. By modifying their THRs in this manner while swimming. CYCLING . athletes will help to ensure that they are working at the proper intensity. walking. one's THR should be lower than while doing the other forms of aerobic exercise. Together these activities combine walking and running with moderate resistance work for the upper body. if needed. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.SWIMMING Swimming is a good alternative to running. After five minutes. Non-swimmers can run in waist-to chest-deep water. cross-country skiing. cycling. They can also do calisthenics in the water. he should stop to check his pulse. Compared with all the other modes of aerobic exercise presented in this manual (e.. which minimizes lower body stress in overweight athletes. Partial support of body weight by the water. tread water. compare it with his THR and.
For interval training. requires no equipment. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. the athlete can vary the speed and resistance and use periods of active For swimming. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. It is enjoyable. a athlete recovery at low speed and/or low should set his THR at resistance. As the walker's fitness increases. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. adding hill Cycling should be work. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. However. Dis. . WALKING Walking is another way to develop cardiorespiratory fitness. A simple way to increase walking speed is to carry the arms the same way as in running. He can increase the intensity by adding hills or stairs. Athletes can alter the cycling intensity by changing gears. and increasing velocity. he should walk 45 to 60 minutes at a faster pace. and causes few injuries. athletes can bicycle outdoors or on a stationary cycling machine indoors.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. unless walking is done for a long time at the correct intensity. After about three months. 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.Cycling is an excellent exercise for developing cardio fitness. it will not produce any significant cardio vascular conditioning. The heart rate should be monitored to determine the intensity. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes.
It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. reaches to the armpits. Cross-country skiing is easy to learn. may be done almost anywhere. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. when doubled and stood on. Some of movement of the arms the highest levels of aerobic fitness and legs.on country roads. one form or another of crosscountry skiing can be done almost anywhere . The action is similar to that used in brisk walking. They should attain and maintain their THR to ensure a training effect. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and the frequency and duration of rest periods. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. developing ever measured have been found in muscular and cr cross-country skiers. and the intensity may be varied as in running. The work load is determined by the difficulty of terrain. and racquetball) involve bursts of intense activity for short periods. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. squash. endurance. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. It requires little equipment. with skis. and is not affected by weather. A beginner should select a jump rope that. Equipment is reasonably priced. However. and the time spent jumping should be increased as the fitness level improves. Rope jumping.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. the pace. is easily learned. and in parks and forests. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Although some regions lack snow. and poles often obtainable from the outdoor recreation services. golf courses. Some runners use it as a substitute for running during bad weather. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. boots. open fields. these . however.
If strengthening exercises are included. 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. it helps improve performance in racket sports. hops. . In addition to cardiorespiratory fitness. and duration. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. It is a motivating. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. they are closely related. One can move to various tempos while jogging or doing jumping jacks. Progressively working against resistance will produce gains in both of these components. jumps.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Because running increases endurance. Warm-up and cooldown stretches should be included in the aerobic workout. Workouts can be done in a small space by diverse groups of varying fitness levels. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. but the reverse is not necessarily true. There is no prerequisite skill. the workout addresses every component of fitness. If played vigorously each day. they may be an adequate substitute for lowlevel aerobic training. intensity. bodybuilding athletes need a high level of muscular endurance and strength. or many other calisthenics. and it can be totally individualized to every fitness level by varying the frequency. Although muscular endurance and strength are separate fitness components. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance.
you will be able to move flabby muscles and fat into lean muscles. too. They are described here. you don't have to be a body builder here. Force is produced with no change in the angle of the joint. strength training is a very essential aspect of making sure that happens. . You don't have to have bulging muscles. at 180 degrees per second. To achieve a constant speed of movement. Muscular Contractions Isometric. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. with less likelihood of being strained or hurt through your daily exercises. as when pushing against a wall. movements or even in accidents. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Common examples are push-ups. They are able to be used easier. Isokinetic contraction causes the angle at the joint to change at a constant rate. affect it by varying the resistance throughout the range of motion. This requires the use of isokinetic machines. Strength training is essential because it allows you to improve the way that your body works. Isometric contraction produces contraction but no movement. for example. Muscles that are strong are less likely to become injured. isotonic. allowing you to lose weight faster.If you need to lose some weight. you also need to consider adding strength training to your workout. sit-ups.Strength Training Along with aerobic training. There are other resistance-training machines which. Now. With strength training. you do want to develop lean muscles that are strong and therefore healthy. and the lifting of weights. Muscle burns through fat faster. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. But. while not precisely controlling the speed of movement.
This greater overload. Actually. isotonic. Exercise a joint and its associated muscles through its complete .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. whether by isometric. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. This is a concentric (positive) contraction. while in the eccentric phase (elongation) the muscle returns to its normal length. Each type of contraction has advantages and disadvantages. and each will result in strength gains if done properly. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. The nature of the eccentric contraction. makes the muscle and connective tissue more susceptible to damage. in return. so there is more muscle soreness following eccentric work. the muscle may be able to handle more of an overload eccentrically. or isokinetic contractions. may produce greater strength gains. As a result. the biceps are shortening. however. it is important to know the following strength-training terms: Full range of motion. This is an eccentric (negative) contraction. it adapts by becoming stronger. the overload must be applied thoughout the full range of motion. During the lowering phase of the curl the biceps are lengthening. For example. To obtain optimal gains. Isotonic and isokinetic contractions have two specific phases . on the upward phase of the biceps curl. In the concentric phase (shortening) the muscle contracts. To understand the principle of overload.
When a muscle is overloaded by isometric. it adapts by becoming stronger. or isokinetic contractions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. one repetition has been completed. A 10-RM is the maximum weight one can lift correctly 10 times. Muscle Failure This is the inability of a person to do another correct repetition in a set. This is crucial to strength development. Similarly. Set This is a series of repetitions done without rest. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. . isotonic. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning.
after doing from 8 to 12 repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.) A better and easier method is the repetition maximum (RM) method. These principles are overload. the muscle must be overloaded.Principles of Muscular Training To have a good exercise program. progression. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. specificity. the weight selected should be heavier and the RM will also be different. the resistance is too great and should be reduced. For a muscle to increase in strength. However. The weight should also not be too heavy. The weight should be heavy enough so that. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. recovery. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. to achieve enough overload. OVERLOAD The overload principle is the basis for all exercise training programs. . In other words. regularity. an effective range is a 3-7 RM. balance. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. Although the greatest improvements seem to come from resistances of about 6-RM. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. multiply 200 pounds by 70 percent [200 X 0.70 = 140 pounds] to get 70 percent of the 1 -RM. and variety. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. For example. The exerciser finds and uses that weight which lets him do the correct number of repetitions. if a athlete's 1 -RM is 200 pounds. This weight is the 8-12 RM for that exercise. If one cannot do at least three repetitions of an exercise. This weight is the 3-7 RM for that exercise. to develop both muscle endurance and strength. he momentarily cannot correctly do another repetition. (For example. the seven principles of exercise must be applied to all muscular endurance and strength training. For example.
the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. but the gain in strength will not be as great.Reducing the rest time between sets. This is his 12+ repetition maximum (12+ RM). Whichever RM range is selected. To optimize a athlete's performance. . When a athlete can correctly do the upper limit of repetitions for . For example. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. PROGRESSION When an overload is applied to a muscle. With continued training. most athletes will benefit most from a resistance training program with an 8-12 RM. To develop muscular endurance.Increasing the number of sets.Using any combination of the above.Athletes who are just beginning a resistance-training program should not start with heavy weights. An overload may be achieved by any of the following methods: .Increasing the resistance. If the workload is not progressively increased to keep pace with newly won strength. when an athlete trains with a 25-RM weight. the athlete must always strive to overload his muscles. .) . (Good form is more important than the speed of movement.Increasing the number of repetitions per set. it adapts by becoming stronger and/or by improving its endurance. the greater the number of repetitions per set. . However. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the speed of movement in the concentric phase. The key to overloading a muscle is to make that muscle exercise harder than it normally does. the greater will be the improvement in muscle endurance and the smaller the gains in strength. . gains in muscular endurance will be greater than when using a 15-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. there will be no further gains.
but three workouts per week are best for optimal gains. this upper limit should be 12 repetitions. the principle of regularity is violated and gains in strength are minimal. In a multi-set routine. at the same time. if his plan is to do 12 repetitions in the bench press. RECOVERY . To improve his muscular endurance and strength. These groups can be identified by doing a simple assessment. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. in a given task. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. he feels the muscles on each side of the joints where motion occurs. He should continue with that weight until he can do 12 repetitions correctly. For example.the set without reaching muscle failure. REGULARITY Exercise must be done regularly to produce a training effect. if his goal is to do three sets of eight repetitions of an exercise. Exercise must be done regularly to produce a training effect. Sporadic exercise may do more harm than good. the athlete must do resistance movements that are as similar as possible to those of doing the task. If the athlete's performance of a task is not adequate or if he wishes to improve. In this way. For most athletes.12 RM). SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. A athlete can work out three times a week. The athlete slowly does work-related movements he wants to improve and. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. 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. it is usually time to increase the resistance. he ensures maximum carryover value to his chosen sports. He continues to work with that weight until he can complete all eight repetitions in each set. but when different muscle groups are exercised at each workout. strength training for the identified muscle(s) will be beneficial. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. then increases the resistance by no more than 10 percent.
It's important to note that when training the primary muscle groups. I recommend that you remain at this level for at least three months. This is because when you train the primary muscle groups you also train the secondary ones. For example. So for example. Consecutive days of hard resistance training for the same muscle group can be detrimental. . There should be at least a 48-hour recovery period between workouts for the same muscle groups. at this level. Wednesday. the legs. When exercising in this fasion. so that the same muscle or muscle group is not exercised on consecutive days. the arms. Following this you would have a day off. and it's okay to work out all three muscle groups in each workout. 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. Beyond this basic level of training. Sample workout routines are provided for someone at this level of training. the legs can be trained with weights on Monday. you may train your legs. For beginners. You can move on to a four day routine. but they should allow at least one days recovery and between workout days. The chest. Thursday. you begin training different sections of your body in each workout.the neck and the midsection. Strength training can be done every day only if the exercised muscle groups are rotated. and Saturday. in part. The muscles must be allowed sufficient recovery time to adapt. then you simply repeat the sequence once again. you're also training secondary muscle groups at the same time. the upper back and the thighs. the recovery time between sets should be 30 to 180 seconds. you will be training your shoulders and arms to some extent as well as the chest. and Friday and the upper body muscles on Tuesday.There should be at least a 48-hour recovery period between workouts for the same muscle group. The recovery time between different exercises and sets depends. There are also secondary muscle groups. Normally. and it is possible to have more than one day off or to put the rest days in between which ever days suit. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. MUSCLE GROUPS There are three main muscle groups. on the intensity of the workout. Someone at beginners level should work out all three main muscle groups. Recovery is also important within a workout. For example. when doing bench press. the primary muscle groups should always be trained first in the workout.
When you are ready for a day off. It is important to do exercises that work all the major muscle groups in both the upper and lower body. Sequence the program to exercise the larger muscle groups first. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. But training at this level is not recommended for basic or intermediate level athletes. then the smaller muscIes. reduce the risk of injury. 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. This technique helps ensure good strength balance between opposing muscle groups which may. Personally. For example.Beyond the four-day routine are five and six day routines. they may not benefit very much from the workout. Most muscles are organized into opposing pairs. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. movement. follow an overhead press with a lat pull-down exercise. do not hesitate to take a rest and spend some time recuperating. If curls are done first. followed by the muscles of the upper back and chest. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). The latissimus dorsi muscles will not be overloaded and. It's always important to judge by the feeling in your muscles and your general energy level. When planning a training session. I have seen this happen many many time's. For example. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. As a result. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Activating one muscle results in a pulling motion. Examples of these workouts are given later. 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. If you go for a run on one day. you can train your upper body. in turn. Split routines can also be used to integrate cardio training with weight training. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. . as a result. for example then the following day. There's little point in exercising at all if you only intend to do it for three months. or pushing. BALANCE When developing a strength training program. For this reason. If you do use too much weight. while activating the opposing muscle results in the opposite.
one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . and altering the volume and intensity are good ways to add variety. Correct breathing is another safety factor in strength training. safety. The weight lifter should always do weight training with a partner. namely. and they may also produce better results. Using different equipment.training program can be very boring. both should know how to use the equipment and the proper spotting technique for each exercise. Each athlete must understand how to do each lift correctly before he starts his strength training program. Breathing should be constant during exercise. when in the field). As long as all muscle groups are exercised at the proper intensity. A poorly designed strength. Also. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. changing the exercises. exercise selection. There are also other factors to consider. he can switch to partner-resisted exercises or another form of resistance training. For example. he can do squats with a barbell instead of leg presses on a weight machine. 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. abdominal. Lifting too much weight forces a compromise in form and may lead to injury. To ensure safety and the best results. 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. who can observe his performance as he exercises. The athlete should never hold his breath. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. However. improvement will occur. or spotter. A natural tendency in strength training is to see how much weight one can lift. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest.then the arms. low back. for variety or due to necessity (for example. As a general rule. The athlete should periodically substitute different exercises for a given muscle group(s). as this can cause dizziness and even loss of consciousness. and neck.
For example. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. The exercise should provide movement at more than one joint. but are good for developing strength. an exercise like concentration curls for the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. although an effective exercise. shoulders. increasing strength is only secondary to someone that is serious about body building. however. This will help him train a greater number of muscles in a given time. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. and not for . These exercises will be detailed in a following section.the floor. only involves the elbow joint. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. For most people. Usually eight wellchosen exercises will serve as a good starting point. especially beginners. EXERCISE SELECTION When beginning a resistance-training program. and so forth. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Also. On the other hand. They should include those for the muscles of the leg. low back. The concentration curl. For example. and inhale during the negative (eccentric) phase as the weight returns toward the floor. only works the arm flexor muscles. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Power lifting is probably safer than an Olympic lifting. most of the exercises in the program should be "multi-joint" exercises. the pull-down exercise produces motion at both the shoulder and elbow joints. This is because the exercises have been selected purely for for their strength properties.
and with higher repetitions usually between 12 and 20 reps. if he can do more than 12. the weight should be increased. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should use progressively heavier weights. Also less rest is taken between sets during the workout. joints. and maintenance. During the second week. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. When he can do more than 12 repetitions of any exercise. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is done with lighter weights. conditioning. P. Several different circuit training routines will be given in this book. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. A training is one particular form of circuit training. During this phase. H. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should increase the weight until he can again do only 8 to 12 repetitions. because the beginner must concentrate at first on learning the proper form for each exercise.any traditional reason. If he can do only seven repetitions of an exercise. This is very important. By the end of the second week (4 to 6 workouts). PHASES OF CONDITIONING There are three phases of conditioning: preparatory. the weight must be reduced. Power lifting exercises will also be explained in detail in their own section. . Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and ligaments.
and so on. unlike exercises performed in cadence or for a specific number of repetitions. one can maintain them by training the major muscle groups properly one or two times a week. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As long as he continues to progress and get stronger. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time.This usually involves an increase in weight of about five percent. As time goes on and he progresses. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. The emphasis in this phase is no longer on progression but on retention. recovery period. set of that exercise is done in an equal or lesser time period. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. More frequent training. The maintenance phase should be continued throughout his career and. a second. third. The use of timed sets. Maintenance Phase Once the athlete reaches a high level of fitness. the maintenance phase is used to maintain that level. Although training three times a week for muscle endurance and strength gives the best results. 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. The exercise period. is required to reach and maintain peak fitness levels. 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. he does not need to do more than one set per exercise. As with aerobic training. however. Three sets per exercise is the maximum most athletes will ever need to do. Instead. ideally. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. . It does not hold back the more capable performer by restricting the number of repetitions he may do. This process continues indefinitely. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. If he stops making progress with one set of 8 to 12 repetitions per exercise. throughout his life.
by decreasing any rest period between timed sets. the best procedure to follow when doing a resistance exercise is as follows. First. To add variety and increase the overall effectiveness of the activity. when a athlete performs a workout geared to develop muscle endurance and strength. and to be assured that all emergencies can be met. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. close-hand.Timed sets can be applied to improving athlete's sit-up and push-up performance. Below. perform a workout to strengthen all of the body's major muscles. those muscle groups worked by the sit-up or pushup event. Following this sequence ensures that all major muscles are worked. At the same time. Thus. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. and vice versa. abdominal twists. as a general rule. Thus. or by any combination of these. This is done by lengthening the time period of any or all timed sets. and so forth) can be done. the difficulty of the activity can be increased. When . abdominal curls. For this reason. do timed sets to improve push-up and sit-up performance. by increasing the number of timed sets performed. a muscle endurance or strength training workout should not be designed to work exclusively. 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. or give priority to. To meet this goal.5 minutes. 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. wide-hand. This having been said. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. As the athletes' levels of fitness improve. different types of push-ups (regular. and so forth) and sit-ups (regular. feet-elevated. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. here is a very time-efficient way of conducting push-up/sit-up improvement. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Then. In this way. several of these will be given. a training regimen which exercises all be developed and followed. This ensures continued gains and minimizes boredom. This is because the muscles worked by those two exercises will already be pre-exhausted.
major muscle groups. 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. It has some duplication with respect to the lat pulldown. balanced workout. This applies when doing each timed set. where they are located. this program may overwork some muscle groups. for the beginner. To ensure a good. and biceps curl. With this approach. If this happens. However. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The beginning weight-training program will work most of the important. several timed sets of push-ups can be done followed by several sets of situps. an athlete may reach temporary muscle failure at any time before the set is over. rest intervals must be placed between timed sets. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. The exercises should be done in the order presented. he should immediately drop to his knees and continue doing modified push-ups on his knees. and their primary action. Thus. the times listed in the chart above may prove to be too long or too short for some athletes. In the same way.performing this type of workout. pay attention to how the athletes are responding. for the more advanced lifter. This program also includes exercises to strengthen the neck muscles. During a timed set of push-ups. It is a good program for beginners and for those whose time is limited. graphic 3-6@@@@@@ . Major Muscle Groups In designing a workout it is important to know the major muscle groups. or vice versa. athletes must set goals for themselves. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. and make adjustments accordingly. as in any endeavor.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. because of the nature of the situp. For example. athletes can before doing the other. When using timed sets for push-up and sit-up improvement. Finally.
and return the weight to the starting position in a controlled manner during the eccentric phase.Here are some tips for exercising through strength training. Always use strict form. Exhale during the concentric (positive] phase of contraction. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This can cause serious injury. Perform all exercises through their full range of motion. or with the correct equipment training alone is OK too. • Consider working with a physical trainer. Again. lurch. and more effectively. or arch the body. you'll want to increase this number over time to at least 30 minutes per day three times per week. This helps to increase motivation. Always breathe when lifting. This small investment of time and money will allow you to improve your overall muscle mass faster. relaxed position (prestretched). lunge. . then the smaller ones. Accelerate the weight through the concentric phase of contraction. you should add in ten minutes per day three times per week at least. • 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. Do not twist. • Work with a low amount of weight first. You'll enjoy it and you'll see improvement in the tone of your body quickly. and inhale during the eccentric (negative) phase. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. Otherwise you can have a training partner to help with spotting. Begin from a fully extended. and end the concentric phase in a fully contracted position. Exercise the large muscle groups first. With strength training. and safety. the intensity of the workout.
Pull-ups. not just specific areas. . Concentrating on weak areas is all right. Whether the training uses expensive machines. All that is required is for the athlete.Allow at least 48 hours of recovery between workouts. and single-leg squats are examples of exercises which use a person's body weight. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and follow the principles of exercise previously outlined. follow triceps extensions with biceps curls. athletes should warm up. For example. but not more than 96 hours. Sandbag exercises are very effective in strength-training circuits. They can improve an untrained athlete's level of strength. Alternate pulling and pushing exercises. cool down. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. to let the body recover and help prevent over training and injury. it is unreasonable to expect that all folks can use them on a regular basis. Ensure that every training program is balanced. Sandbags may seem unusual but have some advantages. Train the whole body. pushups. As with all training. situps. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. sandbags. Progress slowly. The weight of the bags can be varied depending on the amount of fill. to progressively overload his muscles. Exercise Programs When developing strength programs for people. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. safety is a critical factor. but the rest of the body must also be trained. dips. The availability of facilities may vary. three times a week. there are limits to the type of training that can be done. Although many towns have excellent strength-training facilities. the development of strength does not require expensive equipment. or partners. the result is largely the same. However. Never increase the resistance used by more than 10 percent at a time.
Workouts are designed to focus on certain muscle categories. Following are descriptions and illustrations of several PREs. the negative part of each exercise should take at least as long to complete as the positive part. and rest. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Weight training uses a variety of specialized equipment designed to target specific muscle .PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. It is achieved through muscle conditioning. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. They must communicate with each other to ensure that neither too much nor too little resistance is applied. It uses the force of gravity to oppose the force generated by muscles through contraction. As a general rule. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Weight training develops both strength as well as the size of skeletal muscles. the second half of each repetition as the exerciser returns to the starting position). and foods are consumed with the intention to build the body's metabolism and increase mass. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. 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. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. This section will focus on weight training for body builders. More than one exercise per muscle group may be used. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. increased caloric intake. 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. weight training.
and weight depends upon the desires of the body builder. I find I can concentrate better working out by myself. endurance. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. If you are a beginner at weight training. exercises. sets. Most gyms offer the services of a personal trainer that comes with the membership fee. Some of your muscles might be naturally stronger than others. Another form of weight training is resistance training. First. You need to build up your strength and over-working your muscles can cause more harm than good. EXERCISES . and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. you should not just "jump right in". Weight training is one type of strength training using weights as the primary force to build muscle mass. While they are not exactly the same.groups and movements. size. Strength training focuses on increasing muscular strength and size. tempo. Some people refer to weight training as strength training. If you don't use good form in weight training. Building up slowly allows muscles to develop appropriate strengths relative to each other. exercise types. and weight moved to cause desired increases in strength. The basic principles of weight training are pretty much the same as those of strength training. pulleys. It involves a manipulation of the numbers of reps. When your muscles are resisting a weight. you risk muscle injury which could hinder your progress. 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. dumbbells. The specific combination of reps. Equipment used in weight training include barbells. or shape. These trainers can suggest specific workouts for you to begin with. we'll define some common exercises for clarification. sets. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Different weights will give different types of resistance. If you want to undertake it yourself. Personally I have never used a personal trainer or even a training partner. they are both similar to each other. the overall tone of that muscle will grow over time. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.
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
This can also be done with straight bar. dumbell press. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. let's look at a couple of sample workouts. they will have many specialty machines that will work specific parts of your body. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. you will use a barbell. . front dumbell raise Standing Military Press For this exercise. This exercise can also be performed with dumbbells or seated on a weight bench. Return to the starting position. military raise. front barbell raise. seated or standing or with 2 dumbbells and your palms facing in. Stand with your legs about shoulder width apart and lift the barbell to your chest. Keep your upper arms close to your head. The exercises listed above can be done either in a gym or in your home. Press bar overhead to arm's length. If you are going to join a gym. side dumbell raise. Employees at the gym can help you with proper use of the machines. Lock your legs and hips and keep your elbows in slightly under the bar.Hold a barbell with hands a little closer together than shoulder width. 2 dumbbells. Now that you know what exercises to do. Press the bar to arm's length over your head. shoulders military press. Lie on an incline bench and position your head at the top.
Let the bar hang straight down in front of you. keeping it close to your body. Pull the bar straight up towards your chin. Keep your body and wrists straight. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Don't cheat by leaning forward or backward. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise .
Don't lean forward while doing this either or you risk injury to your back. controlled motion. Make sure you are lifting the dumbbells up rather than swinging them up. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Then slowly lower them back down to your side again. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand. With a smooth. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Your feet should be about shoulder width apart. Hold a dumbbell in each hand with your palms turned toward your body. 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.Stand with a dumbbell in each hand. palms facing backward. but not quite locked.
Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. 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. Your back should be flat and almost parallel with the floor. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Before starting. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. . Switch arms after one set. Raise your shoulders up as far as you can go then slowly return to the starting position. Reach down and pick up a dumbbell with your right hand. look straight ahead instead of at the floor so you can keep your back straight. The dumbbell should end up roughly parallel with your torso.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Your left arm should be locked at the elbow so it will support the weight of your upper body.
Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done holding a barbell. This can also be done with your knees slightly bent. You can put your heels on a 1 inch block to further work the quads. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. or adapted for use without the machine. Keep your back as straight as possible and your chin up. Return slowly to the upper position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. . Bend at your waist with your legs locked. You can also use a wider stance to work the inner quads even more. not your neck. press the weight up back to the starting position. Firmly grip the bar with your hands almost twice your shoulder width apart. Standing Calf Raises This can be done with a specific machine found in a gym. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Once you reach the bottom position. until your upper body is parallel to the floor. Stiff Leg Barbell Place a barbell on your shoulders. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your head up and your back completely straight.
Slowly bend your knees. Lunges Place a barbell on your upper back. Mid Section . Pause briefly in this position. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your thigh and lower leg form a right angle. your hips should be sitting back. Reach one foot back and place your toe on the box. then switch legs and repeat. Complete a full set. Return to the starting position. or alternate legs for each rep.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise .the higher the box. Stand up straight. At this point. lower yourself until the knee of your front leg is bent 90 degrees. If you have difficulty lowering yourself down this far. your shoulders should be directly over front foot. leading with your head and chest. Grasp the barbell with both hands with a wider than shoulder width grip. At this point. Lift your chest up and look straight ahead. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. the more difficult the exercise. Keep your opposite foot flat on the floor and point your toes forward. Keep your back tight and your chest out throughout the entire exercise. bend your knee (of your front leg). then slowly straighten your legs and raise your body back up to a standing position. sit your hips back (like you are going to sit in a chair). Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. raise yourself by pushing your hips slightly forward and up toward the ceiling. and lean forward slightly at the waist. Your shoulders should be directly over your front foot. and your chest should be directly over the middle of your thigh. 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. Position your right leg forward in a long stride. Now. Your foot should be far enough in front of you so that when you bend your right knee. Keeping your front foot flat on the floor. your knee should be directly over your toe. Place a barbell behind your head at the base of your neck. and straightening your leg.
place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. 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. Focus on slow. or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches. 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. controlled movement . If you are resting your feet on a bench.don't cheat yourself by using momentum! Workout Routines Bulk Up . and your lower back should remain on the floor.
This can be simple stretching as you get your body ready to work. Beginners. You should also have an appropriate cool down period after you are done working out. you learn to push your muscles harder and inflict more damage that takes longer to recover from. repeated over and over on a weekly basis. begin with two sets of 10-12 reps each. This can also be simple stretching exercises and deep breathing.Upper Body For the following exercises. A warm-up session prior to working out can not only help get your body ready for exercise. With any workout. If the word "damage" makes you flinch. You can progressively increase the amount of weight you lift as you get stronger. but your mind will get prepared as well. The reason is simple: as you get more experienced. 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. on the other hand. It's a good thing for a bodybuilder to incur limited muscle damage. . This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. Again. This is what bodybuilding is all about – a continuous cycle of one-step-back. As a beginner. you need to start out with some warm up exercises. it's important to start out slow and not push yourself beyond your limits. you can work out more frequently than more advanced body builders. get sore but bounce back quicker since the muscular damage isn't as severe. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. two-steps-forward.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. Day 1 . because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. don't worry. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.
• 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.12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Rest Day 4 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
• 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 . 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 . Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout. . consider starting out with a two or three day plan. it can still be effective.Rest If a four day workout plan is too much for you.Back. and Abs Do three sets of 12-15 reps each. Day 1 . but if you need to start out slowly.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.
Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . During training. your body can take advantage of that extra blood flow and work the muscles more efficiently. This is to make sure that you have enough energy to make it through your entire workout. By doing this. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. you should eat some protein and carbohydrates.Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout.Biceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . but you can choose whatever foods you want to get what you need. Triceps. there is increased blood flow to the muscles. .
On the second set. endurance. It describes calisthenic exercises for developing strength. coordination. This is to get the blood flowing through the muscles. try more weight. Usually that's around a minute or two. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit.It's a good idea to keep track of your workouts and how many sets and reps you are doing. 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. and speed. athletes' . muscular endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Be sure and rest between sets to allow your body to adjust and recover. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. It's also a good idea to do your first set with very little weight. you want to build your body. Circuits can also be designed to concentrate on sports skills. strength. Circuits can promote fitness in a broad range of physical and motor fitness areas. flexibility. not lift weights. be sure to take note of how long it took you to get to that point. These include cardio endurance. Circuit training is a term associated with specific training routines. If you find that it's just a bit too easy. add a little weight and do the exercise again. Remember. The goal is to add weight until it's difficult to complete 8-12 reps. 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. This could be a little time on a treadmill or walking. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. and flexibility.
and any number of athletes can exercise for various lengths of time. a specific length of time is set for each station.common tasks. number of stations. . number of stations. and athletes rotate through the stations on command. there is no set time for staying at each station. it can provide both fun and a challenge to any athletes' physical and mental abilities. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. Fixed Circuit In a fixed circuit. 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. and sequence of stations. number of time. . These include the time.Increase the number of times athletes go through the circuit. . athletes work at their own pace.Keep the time for completion the same. In addition. or any combination of these. and no signal is given to move from one station to the next. circuits can be organized to exercise all the fitness components in a short period of time. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . These are discussed below. Free Circuit In a free circuit. Almost any area can be used. At the same time. Aside from this. Progress is measured by the time needed to complete a circuit. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. the quality and number of the repetitions done should be monitored. but increase the number of repetitions.Increase the time per station along with the number of repetitions. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. The time is monitored with a stopwatch. Each has distinct advantages. number of times the circuit is completed. number of athletes. the free circuit requires little supervision.
Having enough equipment reduces bottlenecks. For example. developing lower-body strength) needs as few as six to eight stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. athletes may have to repeat the same circuit several times. As athletes become better conditioned. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. respectively. and taking 15 seconds to move between stations. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of athletes If there are 10 stations and 40 athletes to be trained. Difficult exercises can be alternated with less difficult ones. When a fixed circuit is run. A circuit geared for a limited objective (for example. Another option is to have four rotations of the circuit. After the warm-up. Number of Times a Circuit is Completed To achieve the desired training effect. slowdowns. a circuit may have ten stations. athletes may run through the circuit three times. On the other hand. Consider also the time it takes to move from one station to the next. the athletesm should be divided into 10 groups of four each. For example. and poor results. Further. exercising for 30 seconds at each station. in this instance a rope jumping station must have at least four jump ropes.Time One of the first things to consider is how long it should take to complete the circuit. It is vital in a free circuit that no athlete stand around waiting for equipment. Each station must then be equipped to handle four athletes. the time at each station should always be the same to avoid confusion and help maintain control. . exercise periods may be increased to 30 seconds or longer for all three rotations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. The whole workout takes less than 45 minutes including warm-up and cool-down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit.
For example. increasing muscular strength may be the primary objective. but it may have as many as 20. exercisers may follow . After deciding how many stations to include. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. calisthenics. grass drills. However. Imagination and fun are important elements in developing circuits that hold the interest of athletes. the designer must decide how to arrange them. He can choose from the exercises. in a strength training circuit. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). conditioning drills. in a circuit for strength training. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. and guerrilla drills described in this section. For example. On the other hand. The six steps below cover the most important pects of circuit development. while muscular endurance work may be secondary. Arrange the Stations A circuit usually has 8 to 12 stations. he should not limit the circuit to only these activities. improving cardiorespiratory endurance may be the top priority. the same muscle group should not be exercised at consecutive stations. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use.
In the gymnasium. spreading the stations too far apart may cause problems with control and supervision. 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. athletes can alternate hard exercises with easier ones. #########show exercises . and all other useful information. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises depends on the objectives of the circuit. However. Outdoors. Another approach might be to alternate between upper and lower body exercises. Select the Training Sites Circuits may be conducted outdoors or indoors. If the designer wants to include running or jogging a certain distance between stations.the pushing motion of a bench press with the pulling motion of the seated row. The necessary equipment is placed at each station. they may run laps or run between spread-out stations if space is available. If some exercises are harder than others. he may do this in several ways. 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. The sketch should include the activity and length of time at each station. By not exercising the same muscle group twice in a row. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases. each muscle has a chance to recover before it is used in another exercise. instructions for the stations are written on the signs. the number of stations.
For example. the possibility of straining the lower back increases. . for the average athlete who is of sound body. such as trainees. and side-straddle hop can best be used in the warm-up and cooldown periods. The keys to avoiding injury while gaining training benefits are using correct form and intensity. squat bender. sit-up. without support. however. a conditioned athlete may use multiple sets of flutter' kicks with good results. flutter kicks are an excellent way to condition the hip flexor muscles. Also. However. On the other hand. Nonetheless. following the directions written below will produce satisfactory results with a minimum risk of injury.Calisthenics Calisthenics can be used to help develop coordination. cardio and muscular endurance. These calisthenics are noted. Calisthenics can be used to exercise most of the major muscle groups of the body. flexibility. Use good judgment before performing these exercises. lunger. Poorly-coordinated athletes. some of the calisthenics listed below may be done in cadence. However. with the lower back properly supported. athletes with low fitness levels. use 50 counts per minute unless otherwise directed. Cardio Vascular and muscular encurance. With a slow cadence. They can help develop coordination. Exercises such as the push-up. for the average athlete. and strength. will derive the greatest benefit from many of these exercises. Finally. Although calisthenics have some value when included in a cardio circuit or when exercising to music. some people. and directions are provided below with respect to the actions and cadence. on the other hand. may find certain exercises less safe than others. shouId not do the advanced exercises highly fit athletes can do. few calisthenic exercises are really unsafe or dangerous. use 80 counts per minute. SAFETY FACTORS While injury is always possible in any vigorous physical activity. flexibility. calisthenics such as the bend and reach. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. When doing exercises at a moderate cadence. parallel bar dip. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and chin-up/pull-up. because of predisposing conditions or injuries. and strength. Few exercises are inherently unsafe. knee bender.
quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. If this type of action is performed. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. These exercises are beneficial when the athlete is fit and he does them in a regular. To ensure balance and regularity in the program. ballistic (that is. develops all the fitness components. athletes should progressively train to build up to these exercises. if athletes are working the same muscle groups and/or fitness components. The following are key points for ensuring safety during stretching and calisthenic exercises: .The key to doing calisthenic exercises safely is to use common sense. wheelbarrow. slow stretching exercises. Therefore. not conditioning drills done to cadence. Also. athletes can benefit from doing partner.Friday (M-W-F) training objective is cardio vascular fitness. and follows the seven principles of exercise while. a certain level of muscular strength is needed to do them safely. horizontal ladder. if the Monday-Wednesday. Such a program has variety. Using such exercises for unconditioned athletes increases the risk of injury and accident. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. This is especially true if someone has had a previous injury to the back. progressive manner. The day after a "hard" training day. it minimizes injuries caused by overuse. Programs that try to do too much too soon invite problems. athletes can do running at THR with some light calisthenics and stretching. For example. However. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.resisted exercises followed by a slow run. at the same time. should be used. Progression and Recovery Other important principles for avoiding injury are progression and recovery. The best technique is to train alternate muscle groups and/or fitness components on different days. and crab-walk exercises. Some athletes complain of shoulder problems resulting from rope climbing. they should work them at a reduced intensity to minimize stress and permit recovery.
• Do it with a pattern. During your favorite show. However. 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. • If you can't leave the television. controlled movements with little or no extra weight.A combination of spinal rotation and bending should generally be avoided. . Visit your local recreational center or community center.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. take them with you. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Use static (slow and sustained) stretching for warming up. ballistic (bouncy or jerky) stretching movements.. you need to give it the physical movement that it needs. if done. too. You can even start doing these things at home. This is a great way to get in some quality time away from the television. consider these easy and fun ways to get in the exercise that you need. ride the bike. Your Overall Body Fitness Plan To improve the physical fitness of your body. . head out for a walk with your spouse for a few minutes. use only slow. cooling down. You get the exercise you need without missing your television program and time will fly by. This means feeding it the right regimen of movements. If you can't leave the kids.Stretch slowly and without pain and unnatural stress to a joint. Start by working in exercise through aerobics and strength training into your day. use a stationary bike. To make it even better. which will make the process easier and even more enjoyable. .
athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. However. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Developing and maintaining it are important parts of a fitness program. Swimming. It will make all of the difference in how effective it is for you. A simple toe-touch test can be used. loading. Flexibility is the range of movement of a joint or series of joints and their associated muscles. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. disease-free joints. No one test can measure total-body flexibility. Make it your goal to actually put together a workout that you enjoy. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. climbing. These areas are commonly susceptible to injury due. For many it's a great stress relief and it can be a lot of fun. martial arts. People with poor flexibility who try to stretch as far as others may injure themselves. It involves the ability to move a part of the body through the full range of motion allowed by normal. and physical work with greater efficiency and less risk of injury. Yet. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. to loss of flexibility. Flexibility is a component of physical fitness. comparing one person's flexibility with another's should not be done. you'll probably find every excuse not to do them. When you begin to add these into your day. . tests can be used to assess flexibility in the hamstring and low-back areas. running.• Do sports and other physical activities that you enjoy. Stretching should not be painful. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Your overall body fitness means exercise and movement. in part. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. you will come to enjoy exercising. Because people differ somewhat anatomically.
especially during a sudden or extreme change. the easier it is for the muscle to adapt to that length. stretching must be slow and deliberate. Without it. If you overstretch you can injure the muscle and end up decreasing your flexibility. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. . it can be an obstacle to athletic development. The athlete assumes each stretching position slowly until he feels tension or tightness. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Stretching Techniques Using good stretching techniques can improve flexibility. To counter the reflex. Set your stretching goals over a period of weeks or months. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. not days. This lets the lengthened muscles adjust to the stretch without causing injury. requiring a long slow recovery process. This is the tension you feel during stretching exercises. When a muscle lengthens beyond a certain point. It is a safe and effective method for improving flexibility. our muscles would be allowed to overextend and tear. These are described here and shown later in this section.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). the myotatic reflex causes it to tighten and attempt to shorten. Static stretching should not be painful. You may weaken the muscle. Every muscle is subject to the myotatic reflex. Although an important safety feature. and it prevents strains and tears. passive. but no pain. The athlete should feel slight discomfort. The longer a stretch is held. The reflex opposes changes in muscle length. for best results. There are four commonly recognized categories of stretching techniques: static. This lengthens the muscles without causing a reflex contraction in the stretched muscles. by limiting range of motion and preventing the body from hurting itself. He should hold each stretch for ten seconds or longer. When pain results from stretching. and ballistic. proprioceptive neuromuscular facilitation (PNF).
• Complete a large muscle warm-up such as brisk walking. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. it often forces a muscle to stretch too far and may result in an injury.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. to help him stretch. Although this method may improve flexibility. for five to ten minutes before stretching to warm up the body. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. This is especially important if you've suffered a previous injury that may be affected by flexibility training. or rubber tubing. • Don't bounce or jerk when you stretch. Other key points include: • Consult your doctor before starting any exercise program. and as part of a warm up for any athletic activity. and with proper form to avoid injury. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. . including one increasing your flexibility. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Safety Guidelines Stretching is only beneficial if done properly. • Devote several minutes to stretching three to five days a week. Gently stretch to a point of tension and hold. such as a towel. jumping jacks etc. Individuals and units should not use ballistic stretching. pole. This produces a safe stretch through a range of motion he could not achieve without help. Bouncing causes the muscles to tighten and increases the risk of injury. Stretch gradually. or dynamic. bike riding. BALLISTIC STRETCHING Ballistic.
Do them during the cooldown to help maintain flexibility. stop immediately and consult your health care provider. as well as passive stretching and/or PNF stretching. • Don't overstretch. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Be patient. A recommended sequence of warmup activities follows. not pain. A mild sensation of pulling should be felt in the target area. This causes a gradual increase in the heart rate. • Hold the furthest point of any stretch for a few seconds. The following FITT factors apply when developing a flexibility program.• Don't hold your breath. breathe normally and deeply with a feeling of relaxing the body. allow some time to see results.Slow joggin-in-place or walking for one to two minutes. . • If you're a beginner. . If you do. assumed slowly and gradually. • Hold each stretch with a feeling of lengthening the targeted muscles. start slow & don't over do it. FITT Factors You should include stretching exercises in all of your workouts. Stop if you feel any pain. and increases the temperature of the active muscles. • You should never feel pain in your joints during stretching exercises. Remember. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Frequency: Do flexibility exercises daily. circulation. Type: Use static stretches. blood pressure. then stretch further and hold that new position for 20-30 seconds. it took years to get tight. Athletes should do these for five to seven minutes before vigorous exercise .
After running. and stretching exercises should be a major part of both. For example. one should walk for one to two minutes. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. thereby reducing blood flow to the heart and brain. . as this can be very dangerous.Slow. The warm-up increases the flow of blood to the muscles and tendons. Hold each stretch position for 10 to 15 seconds. . Stopping exercise suddenly can cause blood to pool in the muscles. static stretching of the muscles to be used during the upcoming activity. It also increases the joint's range of motion and positively affects the speed of muscular contraction. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Work each major joint for 5 to 10 seconds. lift a lighter weight to warm-up before lifting a heavier one. to increase the intensity level before the activity or conditioning period. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. . and do not bounce or bob. thus helping reduce the risk of injury. .Slow joint rotation exercises (for example.Do not stop suddenly after vigorous exercise. This helps prepare the neuromuscular pathways. knee/ankle rotations) to gradually increase the joint's range of motion. as described in another section.Slowly mimic the activities to be performed.. arm circles.Calisthenic exerciese. . for example. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. The following information explains the importance of cooling down and how to do it correctly.
Stretching is one form of exercise that takes very little time relative to the benefits gained. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. The muscles are warm from activity and can possibly be overstretched to the point of injury. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. 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. You may also work on it at home. Such programs include sensible diet and exercise regimens.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. if possible. Rotation Exercises Rotation exercises are used to gently stretch the tendons. . ligments. this method is very time-consuming and expensive and usually done only at hospitals and universities. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Athletes who are overweight should follow a fat loss program. . There are also height to weight and circumference ratio's but these are the least accurate.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Be careful not to overstretch. However. The following exercises should be performed slowly. Use partner-assisted or PNF techniques.. This may provide better movement and less friction in the joint.
NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. and height. Losing one to two pounds a week is a realistic goal. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. 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. here. too. However. full of taste and adventure. And. chips. Don't think about a diet that's taxing. limiting or boring. it's time to starting making some changes to your lifestyle. Think of your diet as being free. . dieting is something that is simple to do healthily even if you can't live without certain foods. No single food choice is necessarily a bad choice. This exercise program meets the requirement to be physically active everyday. People always want to know if a particular food is good or bad for them. with all of the comfort that you want and need. gender. you may not necessary be over fat. If you exceed the weight listed for your height. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. You Are What You Eat. But. you can do it with lots of favors that you AND your children will enjoy. What you need to accomplish through a diet is to train your body to eat healthily. Take a look at the weight allowed for your height as shown in Table 1. Yet. Although that sounds even worse. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You need a diet that is actually a way of eating. not a temporary thing but a permanent thing. troublesome. open. If you don't fall into the well-muscled category. Poor choices like a lunch of soda. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Too many bad choices over time can accumulate into a poor diet. which is best accomplished by a combination of eating less and exercising more. You can do it even when you are in too much of a rush and don't have time. only a small percentage of their total body mass may be fat.
your body will not be able to perform as well as if you gave it the highest quality foods. • Your body does not heal as quickly from injury. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. and sugars that can cause you health issues.What's Healthy? The foods that you need play a significant role on your health. • Without nutrition. But. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. In the way of your body. • You are more prone to limitations physically as well as mentally. improve your physical fitness from the inside to the out. your body can become ill faster and with greater intensity. All sorts of problems arise from not eating a healthy diet of food. If you don't give it quality food. whole grains give you so much more health. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. . • Whole grains are also an important product of a healthy diet. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. • Your blood pressure rises. They provide antioxidants to a high level that helps to heal your body. • Fruits are sweet so they can solve the sweet tooth. your heart rate increases to unhealthy levels. Unlike "white" 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. it won't perform the right way. If you consume the wrong foods all of the time. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They don't cause you to gain weight like others. healthy food is just as important. In our machine look at the way that food works. fats. the food that you consume is the fuel that your machine needs.
All foods and drinks should be noted! . Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. 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. Dieting To Lose Weight Finally. The body goes into dehydration mode. In addition. Your doctor may have additional or different recommendations for your health. You need protein but you shouldn't want to get it from fatty meats. Those that do not get enough fluids end up having a body that retains water rather than having less. causing you to keep in all that you can.• Water intake is also important. 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 don't do anything else. you need to reduce this amount to at 1500 to 1600 calories per day. If you are dieting and need to lose weight. What do you eat for breakfast. The average person should consume about 1800 to 2000 calories per day. 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. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you need to 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. improving these five areas is all you need to do. take note of how a normal day or week goes for you. too. • Meats are important parts of the diet. too. He or she may recommend a diet that is different for your specific health issues. if you need to lose weight. Where Are You Now? When it comes to improving your diet fitness. 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. Consuming enough water means that you'll system is hydrated.
will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Don't worry. Look at your list of foods and see how many of them are high in transaturated fats. sugars and calories in general. Next.2. 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. there are several key things for you to address. they aren't all bad! First. For example. How often did you eat without actually being hungry but being instead bored. though. you can find ways to get much of the same taste without a lot of the calories. find out why it is that you can't give them up. sour cream and butter just because you love the taste. If you just love the taste. Figure out how many calories you are consuming in an average day. If you need apple pie to feel safe. anxious. determine if there is a better way for you to get the foods that you like. 4. If you love your mashed potatoes loaded with gravy. For most people this is as simple as tracking what they eat over the period of a few days to a week. you may have an emotional attachment to the foods. 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. you need to address this emotional problem. For example. 3. 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. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Being honest with yourself is important. that's a different story. are you connected with that big slice of apple pie because it was your favorite growing up.
and therefore you can improve your health overall. now you need to consider how you will make changes that you can actually live with. if you give it a try you may find that you like these foods better than you do the high fat. 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. 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. This section of our book is long for a reason. If you can not commit to making changes here. 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. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. instead of eating it every few days make it the reward that you get for a week of good eating. high cholesterol foods that you currently are eating. remember moderation is the key factor in real diet fitness health. Yet. use it in a different way. You should know what types of foods you can not eat. limiting diet that's going to make your taste buds go permanently bland is up next. Don't fret about the foods you love. But. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. The awful. We've already talked about what foods you need to eat for a healthy diet. If you don't know you should talk to your doctor about this. How Can You Improve? Okay. Here are several key areas to make changes and exactly how you should make them. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. If you are a diabetic. . Indeed you may want that slice of apple pie. For example. here is comes. your diet fitness can threaten your life through disease and even early death. Food isn't worth the risk of your life. There are certain times in life that foods become prime suspects to leading to health risks.
Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. richer and brighter the color is. 1. 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. Garlic is a great antioxidant for your heart too. eat lean cuts of meat. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. . try other flavor additions to your dishes. you are in a hurry and who has time to chop up vegetables? Well. And. The darker. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. For example. there are reasons why an investment in a bit more time here can literally save your life. the more antioxidants are in it. 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 can help to unclog your heart's arteries from cholesterol. there are various foods that can help you to improve your hearts health. A good way to know if they are in the foods that you are eating is to look at the color of the food. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. In addition. Instead of using a lot of salt. For this. 2.Heart Health Improving your heart's health is essential. Reducing the amount of sodium that you take in is also a key factor in improving health. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Or take a supplement of fish oil. 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. replacing the vegetable oil in your diet with olive oil. Antioxidants can help to transform your health.
Look at your grains. Some of these preservatives can clog up your heart. then. Reduce the amount of fat. 3. Eat more fish.Many foods that are pre-made contain high amounts of preservatives. Start looking for leaner cuts of meat. meats that are high in saturated fat are clogging your heart. Remember. Replace white rice and pasta with whole grain. 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. Visit the website of the American Heart Association to get heart healthy recipes. can lead to increased health risks for cancer and they put the pounds on. It adds weight to your body and it causes all types of health risks later in life. no frozen entrees. eggs and other fresh products usually line the walls of the building. but replace at least part of it with ground turkey or pork. No boxed dinners. The produce section is your friend filled with riches. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. butter or creams. milks. 6. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Eat more fruits and vegetables. Avoid the aisles and you'll improve your health overall. No food in one sitting should be a larger quantity than the size of your palm. cholesterol. or products that are placed in foods to keep them fresh and looking good. eat a bit slower. You won't notice the taste difference. Add one new recipe to your diet each week. The trick you should follow. we'll make it simpler for you. Meats. is to visit your grocery store and walk around the outside aisles only as much as possible. Look at labels. chicken and pork over beef. This single movement alone will improve your health considerably. 4. salts. Try to look for ways to improve your current recipes through replacing butters. Remove soda from your diet. and sugars in the foods that you eat. 5. Don't reach for beef. Reduce portion sizes. One good switch is with ground meats. unhealthy foods with foods that are better for you. . To help you to not feel hungry. Replace white bread with whole grain bread. Learn to read labels so that they tell you what's in the foods you eat. 2.
Dropping just a small amount of weight means that you need to eat less and do more physically. If you're not eating enough carbohydrates. While you may love food. Food supplies us with calories. One of the most important would be carbohydrates. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. convenience or habit. Glucose is a simple carb that is stored in your muscles and liver as glycogen. you will get into the habit and will eventually love the differences you have made. Glucose also provides energy for your brain and making blood in your body. they both look and feel full. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. but that requires the breakdown of body protein from muscle. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. . When your muscles are filled with glycogen. To have enough energy to perform your workout. But food is very important in a body building program. your body will start breaking down muscle tissue for glucose. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Don't make sacrifices here for speed. then you need to consider a calorie reduction. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Many people don't pay enough attention to the types of food they eat.If you need to lose weight. Food is a requirement to living and a healthy diet is an essential part of living a long life. the foods you eat can make a huge difference in the effectiveness of your program. Remember. you'll need a lot of different nutrients. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Calories are tiny bits of energy that your body uses to perform work. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Glycogen is the principal form of energy that is stored in muscles. Glucose can be made from protein.
If you eat too many carbs in one sitting. If you have not been working out. Divide your carb meals into six servings throughout the day. Breakfast is definitely the most important meal of the day.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. it can prevent muscle catabolism while promoting anabolism. For example. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. whole grain breads. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Honey. and brown rice. That number will be the amount of grams that should be consumed daily. potatoes. Focus on unprocessed complex carbs like sweet potatoes. and aiding in muscle glycogen formation and growth. After training. Along with carbs. and besides your postworkout meal. A high carb intake at your post training meal will have less chance of being stored as fat. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Beans and oatmeal are two excellent sources of fiber. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. or muscle building. state. oatmeal. you must consume enough fiber in your diet. Eat some simple carbs after your workout and eat more of them.are digested quickly and easily. . 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 . For men. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. the intake of simple carbs can stimulate fat storage. however. Eat about 25% of your daily carbs at this meal. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Women multiply their body weight by two to get their carb gram intake. Your body must replenish these levels before stimulating the fat storing machinery in the body. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. These natural complex carbs are made of long "chains" of sugar and are digested very slowly.typical simple carbs . it is also the best time to load up on carbs.
This is not good because the opposite is now happening. If you are needing to lose some fat along with building your muscles. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). You usually see this in people who are starving. try varying the volume of intake.As your day wears on. you will want to rotate your carb intake. if your protein output exceeds intake you would have a negative nitrogen balance. or have a fever. Your energy requirements will also decrease at this time. then 50% more (900g) for the next two days. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. For body builders. Amino acids are the building blocks of protein. nitrogen balance is an important concept to keep in mind when talking about proteins. The total carb intake is the same. Protein Another important nutrient every body builder needs is plenty of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. you will be in an anabolic. Your body is degrading muscle and other body proteins. injured. or muscle building. On the other hand. Eat 50% fewer carbs (300g) for two days. so your body won't need as much. For example. If you lose more nitrogen than you consume. your body will store them as fat and increase weight gain instead of muscle mass. your body will break down muscle tissue to get it. if you consume more than you lose. your carb intake should decrease. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Protein intake exceeds output. state. Watch out. and replacing tissues. Protein is involved in growing. and protein is retained in tissue as new muscle is added. That is made possible because proteins are the basis for body structures. Obviously. repairing. then the standard 600g for the next two days. 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. . Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. this is something that you want. If you eat carbs late in the day. burned.
The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. That way. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. but if you want to get ripped with your body building program. cooked 5 oz. milk 2 T. your body cannot break it down very well. therefore. Ultimately. fish. 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. steak. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. even when you are building the perfect body. Fat combines with glucose for energy in order to spare the breakdown of protein. These are the fats that contribute to heart disease and high cholesterol. While there are proteins in other foods. catabolic means muscle loss. you'll need to eat more protein to counteract this effect. your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. Many diets have you cutting back on fat and carbohydrate intake. The key to fat intake is to stay away from bad fats and only eat the good fat. In body building contexts.build muscle. Saturated fat is bad. . and eggs. you need to focus on the complete sources rather than those that are incomplete. Fats are the main source of energy in the body. concentrate on the complete sources of protein like meat. would need to eat 200 grams of protein every day to put the body in an anabolic state. When calculating the amount of protein you are eating. your body won't grow when it is in a catabolic state. If you are dieting while body building. Be aware of the amount of protein you are eating and make them work for you instead of against you. protein can do what it is supposed to do . Because of the chemical composition of saturated fat.An anabolic state is when your body has a positive nitrogen balance. 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. you'll need the amino acids in protein to work in your body. The general rule is to consume daily the same amount of grams in protein as your body weight. Fats Yes. To compensate. you'll still need some fats in your diet. A 200 pound body builder.
and improve brain function. help prevent cancer growth. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. These fats are most often found in fish and can have some significant health advantages. Fats are actually an important part of any diet. fat. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. saturated fats are hard and solid. Fats keep the body insulated. well. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. joint pain. seafood. This type of fat is often used in commercially processed food because they are preserved longer. Elevated levels of LDL can clog arteries and cause heart disease. They are also more readily stored as body fat. Unsaturated fats are in liquid form as in oils. They play an important role in protecting the body's vital organs. and even Type 2 diabetes. and diabetes. maintain healthy hair and skin as well as providing a sense of fullness after meals. Omega 3 Fatty Acids can actually help combat conditions such as depression. fatigue. So basically. heart disease. You should truly strive to eliminate all trans fats from your diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are easier for your body to break down. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. as well as egg yolks. you should stay away from fats like animal lard and use oils such as olive oil or canola oil.Saturated fats are commonly found in animal products such as meat. Because they reduce inflammation in the body. At room temperature. These fats are found naturally in foods like nuts and avocados. They can reduce inflammation. whole milk dairy products like milk and cheese. Trans fats cause an over activity in the immune system and are linked to stroke. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Trans fats should also be avoided. so they should be limited. .
Because your cells aren't holding as much water. . Not only will having a hangover lower your workout intensity. you will want to pay close attention to the foods you are feeding your body. instead of topping with chocolate or candies. it slows down your metabolism hindering your body's ability to process foods. iron and potassium. magnesium. hydrated and even over hydrated muscles allows for a much higher anabolic environment. In fact. There are several reasons why it does this. so when those levels are down. 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. As many know. it dehydrates your muscle cells. About a 1/2 cup is a good amount. Not only that. you will not be as intense in your lifting and weight training. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Alcohol consumption also hurts muscle growth. it becomes much harder to build muscle. Alcohol contains nothing but empty calories. That includes alcohol as well. • Use olive oil in salad dressings and when cooking • When baking. Having higher levels of testosterone can help with your workouts by making you more aggressive. For one. alcohol can have a detrimental effect on your progress. phosphorus. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. It has no nutritional value but it does contain high caloric content. But when you are a body builder. but alcohol lowers the amount of testosterone in your body and actually increases estrogen.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Many people like a drink or two or even three to help them unwind and relax. relaxation and growth including calcium. but drinking actually lowers protein synthesis by twenty percent. you must be careful not to overdo on the fats. 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.
as it helps remove excess nitrogen. When water is in short supply. In addition. then you need even more water to help your kidneys do their work. In other words. Water is part of every single metabolic process that the body undertakes. This water is stored in extra cellular spaces. begins hoarding it. water can help them work. and ketones. Supplements like creatine work in part because it pulls water in muscle cells. Without enough water. you need plenty of water. some of the load is transferred to the liver. it burns less fat. but for body builders. Many vitamins are water soluble. Use artificial sweeteners instead. If you're eating big to gain weight. If the liver is doing some of the kidneys' work. The caffeine can increase fluid loss. • No regular soda! Diet is better for you anyway and doesn't contain sugar . and water unlocks the power of those vitamins. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. For this to work properly. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.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. If you're going to be using supplements in your body building program. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. then you need a basic mega-vitamin. you'll need much more. creating an anabolic environment needed for muscle growth. urea (a toxic substance). When this happens. and you should. water can actually reduce feelings of hunger. Soda. but if your diet stinks. Water is good for you anyway. you won't be doing yourself any good. Water is especially important when following a "high protein" diet. drinking water can actually help you shed excess water weight. For body builders. so you're not getting the hydration you need. The liver metabolizes stored fat for energy. coffee. the kidneys can't function properly. it can be especially important. and tea don't count either. if you're training hard. A good diet is essential to an effective body building program. Plus. thinking there's a shortage. your skin starts looking soft and puffy. the body. You can workout with the intensity of a professional. Water flushes out toxins and other metabolic waste products from the body. Contrary to popular belief.
• 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
slice in half and flattened Combine the onion. Add the chopped onion and mushrooms. garlic & oregano Arrange fish filets in a single layer in skillet. salt and pepper in. Bake at 350 degrees for 30-35 minutes. cover and cook on low for 45 minutes. or put toothpicks through them. Pan Broiled Fish 1 lb. Uncover and cook an additional 15 minutes. Serve. Can diced tomatoes w/ basil. Cover and cook over medium heat for 10-20 minutes. spinach. stirring occasionally. Turn fish over. egg. Serve. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. or until the fish easily flakes with a fork. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Add browned chicken. Sprinkle with paprika and capers. Cover with tomatoes and liquid. Serve plain or over brown rice. Top on whole wheat pasta or brown rice if desired. spread with mustard/garlic mixture. low-calorie Dijon mustard 1 clove garlic. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. skinless chicken breasts. minced or pressed 2 tbsp. . thawed and dried 1 egg lightly beaten 8 oz. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. 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. and cheese mixture in a bowl. Optional: Garnish with lemon slices. Arrange fish and zucchini in a single layer in a large pan. low fat ricotta cheese Salt & pepper to taste 4 boneless. Fish filets One 14 oz. Put a dollop of the mixture into each chicken breast. Pour the spaghetti sauce in. Drizzle with lemon juice.15 minutes. Broil on top rack for 5 minutes. frozen spinach. drained capers Paprika to taste Rinse fish and pat dry. In a separate bowl. Serve over your favorite type of noodle. Ground Turkey Breast Sauce 1 lb. stir together mustard and garlic. Tie the chicken breasts together with butchers twine. Put the all spice.
low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. You can eat this on some whole-wheat bread. Microwave for approximately 1 minute when ready to serve. 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. and tuna. Cook tuna to desired doneness. Add tuna and sprinkle with seasoning. Rice & Beans Cooked Shredded Chicken Breast 1/2 . barbeque sauce In large bowl or Tupperware. mustard. Top with lettuce or spinach leaves and second slice of bread. plain. Fiery Chicken Deluxe . Eat plain or on a bed of pasta. Chop egg whites and add to medium bowl. combine rice. 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. Chicken.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. This is also good cold. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. combine all ingredients and stir until well-mixed. Add tuna with an amount of Worcestershire Sauce that you like. and chicken. low fat mayonnaise 1 tbsp. Mix well and spread over bread. beans. Add barbeque sauce and stir together until well-coated. Cook to desired texture. or just use more egg whites. black pepper. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add mayo. Add cheese if you like and let it melt after turning the burner off. or over some brown rice.
Add parsley and lemon juice. rinsed and patted dry. Add garlic and sauté 1 minute. Cover and cook 1 minute. then let it sit in the refrigerator for 3 . Let it marinate for 25 minutes. Heat wine in a medium skillet over medium heat. Makes 2-3 servings Garlic Roasted Vegetables . Place one slice of turkey bacon on each slice of chicken breast. Snap off tough ends of asparagus and remove scales with vegetable peeler. Once the roll is ready.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. add the salt and pepper.10 hours (the longer. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. minced 1 tsp. and put the green beans in for 2 . mustard and honey. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Place one asparagus stick on the top and start rolling it. Fresh bay scallops. You can grill rolls than for seven minutes on the electric grill at 375 degrees. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. salt with chicken in a container and really roll the chicken breast around in the mix.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. or bake them for 25 minutes at 375 degrees. Cut chicken into two to four thin slices. Pre-heat. Give the asparagus a quick wash. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Dried parsley Juice of 1/2 lemon 1 lb. depending on how thick you would like your roll to be. the juicier it will be) This works best with a Foreman-style grill. Put chicken slices in the container. cayenne pepper. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce.
broken into cloves and peeled 1 tbsp. or wrap roll-ups in plastic wrap for later use. Great with meat. sunflower seeds 2 tbsp. zucchini. and place in mixing bowl. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. dried rosemary. Combine all the vegetables in roasting pan. Workout Energy Salad . herbs. and yogurt. On the Grill: Turn barbeque to medium. julienne 1 carrot. Repeat until mixture is used up. drizzle with olive oil and stir to coat. sealing with a pleat. 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. chicken and fish. Drink. Salt and pepper to taste.6 carrots. cooked 2 tbsp. green onion. olive oil In the Oven: Preheat oven to 400 F. fresh 4 tbsp. peeled and halved 2 medium onions. celery. peeled and quartered 6 parsnips. Chicken Salad Roll-ups 1 lb. Salt and pepper to taste. julienne 1 cup dry white wine 1 tsp. Place a piece of fish on each square of foil. Sprinkle each with wine. Combine with sunflower seeds. drizzle with oil and stir to coat. dried fruit bits 1/8 cup celery. halibut. Bake for 15 minutes. Fold foil edges together. fresh. Spread a little chicken mixture on lettuce leaf and roll up tightly. peeled and quartered 6 shallots. peeled and cut into 6-8 wedges 1 large garlic bulb. and pepper. Roast for about 1 hour 20 minutes or until tender. or 3 tbsp. Roast for about 30 minutes or until tender. or 3 tbsp. Serve immediately. and carrot. dried thyme. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Combine all the vegetables into a tinfoil bag. fruit bits. chopped 4 small zucchini. chopped 1 tbsp. Top each piece of fish with tomato. Cut two 12 in. cut in two pieces 1 tomato. skinless chicken. boneless. chopped 1 green onion. square pieces of foil. Makes two servings Fish in Foil 1/2 lb.
and diabetes. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. lemon juice. torn into bite-sized pieces 1/3 cucumber. combine lettuce.1 cup lettuce. Aerobic fitness is related to an individual's body fat. and pepper. sliced Fresh parsley In large salad bowl. . cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. yogurt. mix olive oil with lemon juice and herbs. high blood pressure. 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. peeled and sliced 1/3 tomato. carrots. mushrooms. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. sprouts. basil In a medium-sized salad bowl. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Nutrition is very important when you are trying to build up muscle mass. mustard. torn into bite-sized pieces 1/3 cup spinach. green beans.it's time to make the fitness connection In many cases fitness begins with weight reduction. broccoli. and pour over salad. Weight control . sliced 1 green onion. In a screw-top jar. combine steak. parsley. and shake until thoroughly mixed for the salad dressing. cucumber. and sunflower seeds. 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. spinach. tomato. Muscle Density Broccoli Salad 1/2 pound cooked steak. Shake vigorously. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. celery. Arrange salad on a bed of lettuce leaves. cooked and chopped 1 cup green beans. In a screw-top jar. combine the vinegar. cooked and cut 1 stalk celery. avocado. You don't necessarily have to be dieting. cut in strips 1 cup broccoli. The higher the fat. sliced 1/2 cup mushrooms. and onion. The spin-off is less likelihood of developing heart disease. mushrooms.
exercise routine. Compare the benefits of a sound nutrition with the consequences of crash diets. (1) Make a decision to lose weight and shape up. headaches. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (2) An improved self-image. (3) Develop a strategy (diet. (3) A sense of accomplishment. lifestyle changes. (1) A healthy appearance. 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 . Making nutrition work Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving performance. dehydration. b. Stay away from food fads they are usually boring. and so on). 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. and too strict and will lead only to temporary weight loss.. (4) A feeling of pride. unhealthy. Invest in yourself. Enjoy the payoffs:. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.a. (2) Get motivated.. (4) Carry out the strategy.
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)
2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and diet according to your plan. (2) Roast. broil. or simmer meat. or sparerib is too tempting. and dry beans group. (1) Use skim or lowfat milk in recipes when making puddings.a memo to the cook for cutting calories during food preparation a. however.5 liter = 17 ounces . (1) TRIM fat from meat. and add spices to enhance flavors. Good cookin' for good lookin . soups. fish. Braise in covered pan on stove top or pan broil in a nonstick pan. and baked products. You have to make and follow your own rules according to your ability to control what you eat. . The milk and cheese group. (2) Substitute plain. poultry.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . have a particular food obsession that must be recognized. Cook meats on rack so that fat can drain off. Many people. b. you can include a favorite high calorie food item as a special occasional treat.7 liter = 24 ounces . unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The meat. (3) Remove skin from chicken or turkey. bake. poultry or fish without adding fat. Avoidance is one means of control. But if you plan your diet. sauces. piece of candy. For them trying to eat just a cookie. The urge to eat the whole thing becomes too great.
and deep-fried food. butter. c. Cut way back on regular salad dressings. Some fruits may be broiled or heated with spices added for flavor. vinegar. steamed. Dining tips a. Starchy foods are not fattening when consumed in moderate quantities. or bake vegetables. (1) Use less fat and sugar than called for in recipes. b. (3) Try lemon juice or vinegar on salads. sauces. Request diet salad dressing. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. d. or lemon juice for your salad. avoid those prepared in cream . (2) Go easy on sauces. Check nutrition information label for total calories in each portion. broil. c. butter. (2) Avoid recipes for baked products that require large amounts of fat and sugar. If the meat has been fried (southern style chicken. Avoid gravies. Season with herbs and spices. (3) Check ingredient labels for fat and sugar content. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. (1) Steam. skim or peel fat off and discard. The bread and cereal group. schnitzel). The vegetable and fruit group. (5) Have boiled. most restaurants have them.(4) Chill meat broth until fat turns light and solid on top. d. With a spoon or knife. or baked rather than fried potatoes. Remove all the visible fat from the meat. or sour cream. remove the coating and eat only the meat. and margarine. Substitute lower calorie ingredients. boil. However.
have fresh fruits. Try a slice of lemon or lime in a glass of ice water. noodles. . and other sweets. g. Low-calorie beverages. e. Carry individually packaged sugar substitutes to sweeten beverages.6 oz. Plan your food intake and abide by your plan. a few crackers or pretzels. 1/2 liter Cocktails. (8) Plan snacks. unsweetened sodas. Follow these tips to lose weight and body fat. b. jigger Dry wine. (1/2 cup) Hard liquor. If you MUST have a snack.) Sweet wine. baked potatoes with a small amount of sour cream or margarine is a good choice. black coffee. USE SPARINGLY. if you must. Lowfat milk is also a nutritious choice. Always check your intake for balanced nutrition and total calories. Keep a food diary and monitor your own intake. cookies. Avoid rich desserts. rice. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. European beer.) Food Calories 160 250 165 110 200 300 Educate your appetite a. c. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. candy. cakes. . Also. For example. Alcohol calories American beer. pies. honey. or delicious low-calorie raw vegetables. sugar. (1) Eat S-L-O-W-L-Y (2) Consume less fat. 12 oz. macaroni. regular soda. gelatin. jelly.sauces or deep-fried.25 litre (8 oz. pastry.25 liter (8 oz. jam. 4. or spaghetti are good potato substitutes. f. (3) Take smaller portions (4) Consume less sugar. 11/2 oz. and mineral water add no calories to your diet. ice cream. .
Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce 150 Grapefruit or orange juice.d. 1/2 liter 250 Creamy salad dressing. 1 ounce package 180 Chocolate candy. 1 cup 223 Beer (European). 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. b. 25 nuts 252 Mixed.especially in snack foods. Weight control . 2 tbs 170 Cashews. Lower in sugar. (Each teaspoon supplies an additional 45 calories). soda. or sugared beverage.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Lower in fat. 1/4 cup 340 Salted nuts: Peanuts. Each teaspoon supplies an additional 20 calories. 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. Become aware of how many calories you're consuming. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 160 French fries. 12 ozs.) 840 Coke. creamed. 2 scoops 200 Potato or corn chips.
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. Don't be angry that you have to lose weight. Forget those old excuses: But I've got a large frame you know. or Gosh. . 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. Try not to be food centered. or Everyone in my family is big it's hereditary. beef bologna 237 Lean ham 103 1 oz. or discouragement.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. cream cheese 106 1 oz. it will be easy to give up these typical excuses. Occupy your time with other activities not related to food.3 oz. c. anger. If you're serious about losing weight. This is important if you plan on being successful at losing weight. Get motivated. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or I can still workout OK. so why lose weight? b. loneliness. big bones. think of it as something you have chosen to do. Dieting is up to you if you are willing to try. You may be a good athlete now. I haven't weighed 180 pounds since I was 15 years old. but you want to strive to be the best. Make up your mind to control food instead of letting food control you. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber.
in preparation.d. Eating plenty of whole grains. You should consume at least 6-11 servings daily from the base of the pyramid. Don't let this be wasted effort. remember. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. and different whole grain foods differ in nutrient content. e. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. i. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Choose the recommended number of daily servings from each of the five major food groups. slow down. Cereals. Don't cheat. Construct new habit patterns. and other substances that are important for good health. so choose a variety of whole and enriched grains. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. No single food can supply all the nutrients in the amounts you need. Different foods contain different nutrients and other healthful substances. overeating hurts no one but yourself. . They provide vitamins. Make your meals last longer. Remember all the work it took to get you to your desired weight. rice. Make meals as pleasant as possible even if you are cutting down on what you eat. For best results. To make sure you get all the nutrients and other substances you need for health. You are always responsible for what you are eating. and Pasta Group: Foods made from grains (wheat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. pause halfway through meals and don't stuff yourself. g. enjoy flavors. Grain products are low in fat. carbohydrates (starch and dietary fiber). Rice. h. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Breads. Your body is adjusting to your new eating habits and changes are taking place. Stick with it! f. and oats) should form the foundation of a nutritious diet. minerals. or at the table. unless fat is added in processing.
Vegetables are nature's vitamins. strawberries. and yellow vegetables. whole grain muffins (bran. The darker the vegetable. bananas. the more likely it is to have large amounts of vitamins and minerals. or winter squash are the best choices. Fruit Group: The fruit group. One cup of leafy raw vegetables is also a serving size. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. whole grain breads and rice. or a 1/2 cup of chopped. A 1/2 cup of fruit is about the same size as a tennis ball. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. you should strive for 3-5 servings per day from this group. Broccoli. kiwi. If you choose fruit juice. Two to four servings of fruits are recommended each day. such as cucumbers. rye. oat bran. Other good choices are citrus fruits. green peppers. corn and oat bran). A serving size for the fruit group is one piece of medium sized fruit or melon wedge. or pasta is about the same size as your fist. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. steamer. don't overcook. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. tomatoes. Juice that you can see through . cauliflower. To ensure that you get essential vitamins and minerals. spinach. Choose dark green. A 3/4 cup of vegetable juice also constitutes a serving from this group. or minerals. The lighter colored vegetables. orange. collards. To maximize the vitamin and mineral content of your vegetables. and stoned wheat and whole grain crackers. and most people eat more. Brussels sprouts. A 1/2 cup of cooked rice. canned. and celery are mostly fiber and water with very little calories. The best choices from this food group are bran cereals. A 3/4 cup of fruit juice equals one serving. and dried fruit. or wok only until tender crisp. whole wheat). Cook in a microwave. which is much smaller than the regular salad served with a restaurant dinner. A 1/2 cup of vegetables is about the size of a tennis ball. Breakfast is a good opportunity to eat some fruit. low fat bagels (pumpernickel. carrots. vitamins. also provides fiber. A serving size of raw or cooked vegetables is only 1/2 cup. cereal. in addition to providing vitamins and minerals. iceberg lettuce.Consuming the recommended daily intake is not difficult if you understand serving sizes. or cooked fruit. cantaloupe.
Fats. Milk. A better food preparation choice is baking. The milk group. and minerals (fortified by law) especially calcium and riboflavin. Top choices are 1% or skim milk. Most people are at one extreme or the other by consuming too much or not enough from this group. minerals. Dry Beans. low-fat cheese. so you may not get your daily requirement for the essential nutrients. 1 ounce of cheese is about the size of four dice. lentil soup. However. Many no-fat or low-fat dairy products are available. Two to three servings from this group are required each day. or 2 ounces of processed cheese (American) is considered a serving size. . Oils. a 2 1/2 ounce soyburger. sour cream. or grilling. Fish. however. Yogurt. or 1/3 cup of nuts. which can't be made by the body. and minerals. One cup of milk or yogurt. and beans. frying food in fat (cooking oil) once in a while is all right. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Meat. Sweets add taste and flavor. a 1/2 cup of natural cheese (Cheddar or Swiss). chicken. including cheese. it does not mean that you should never eat these items. they are referred to as empty calories. roasting. vitamins. water. fiber. Foods from this group are still an important part of a performance diet. The recommended number of servings per day for this group is 2-3. and Cheese Group: These dairy products are a great source of protein. Like the milk group. grape. A serving size of cooked fish. For this reason. this group can contain large amounts of fat as well. 1 egg. and yogurt. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. 2 tablespoons of peanut butter. Poultry. no vitamins. and is easily attainable. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. The serving sizes typically consumed greatly exceed the nutritional requirement. a 1/2 cup of cooked dry beans. peach nectar. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). can also contain a large amount of fat. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). poultry. Eggs. peanut butter. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or prune juice). or protein. Most fats and sugars are nutrient poor. vitamins. however. and yogurt. Quick and easy choices include canned tuna. For example. This means that they provide nothing to the body except calories. milk.(apple.
molasses. Eating lots of fat of any type can provide excess calories. or lean meat. especially saturated fats. or a favorite dessert. for example. turkey from the meat and beans group. increase the risk for coronary heart disease by raising the blood cholesterol. D. A baked potato is a better choice than mashed potatoes. Fats supply energy and essential fatty acids. so they can make it difficult for you to avoid excess calories. and proteins in food supply energy. or a cup of low-fat milk or yogurt for a snack. but choose sensibly. notice that many of the meals and snacks you eat contain items from several food groups. E. cream. High-fat foods contain more calories than the same amount of other foods. When eating out. vegetables. whole milk. An apple is a better choice than applesauce. and K. and they may be just as high in calories. However.Top choices from this group include olive oil. Choose natural or less processed foods whenever possible. These foods include high-fat dairy products (like cheese. Choose them wisely. You need some fat in the food you eat. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. but most people still eat too much saturated fat. walnuts. Some kinds of fat. In contrast. a sandwich may provide bread from the grains group. and sodium. which is a better choice than apple juice. which is measured in calories. 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. and . Also. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. low fat doesn't always mean low calorie. and carotenoids. choose small portions of foods. which is a better choice than potato chips. and they help absorb the fat-soluble vitamins A. fats. and cheese from the milk group. whole grain foods. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Try fruits. Your pattern of eating is also important. butter. If you choose fish. Sometimes extra sugars are added to low-fat muffins or desserts. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. berry jams. which is a better choice than apple pie. fiber. For example. CHOOSE SENSIBLY The carbohydrates. ask that it be grilled rather than fried. Food processing tends to remove vitamins. minerals. and fiber and add undesirable or questionable additives. Snacks and meals eaten away from home provide a large part of daily calories for many people. poultry.
Unsaturated fats occur in vegetable oils. tuna. lean poultry. avocados. Fish. Choose dry beans. These foods include liver and other organ meats. 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 . sausages. peas. or lentils often. and other cold cuts. or nuts daily. Keep your intake of these foods low. taking care to avoid excess calories. such as many hard margarines and shortenings.regular ice cream). sunflower. Use moderate amounts of food high in unsaturated fats. Vegetable oils such as soybean oil. Try the lower fat varieties (check the Nutrition Facts Label). Eggs. palm oil. Beans. such as salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. and mackerel. olives. . and Nuts . fatty fresh and processed meats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. decrease the amount of fat you use in cooking and at the table. salami. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Olive. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Some fish. Meat. Shellfish. shellfish. corn oil. lard. other lean meats. and peanut oils are some of the oils high in monounsaturated fats. and fatty fish like salmon. bologna. and coconut oil. . most nuts. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. the skin and fat of poultry. egg yolks.Limit your intake of high-fat processed meats such as bacon. Trim fat from meat and take skin off poultry.If you need fewer calories. and dairy fats.Choose vegetable oils rather than solid fats (meat and dairy fats. These foods include those high in partially hydrogenated vegetable oils. beans. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.Choose 2 to 3 servings of fish. . shortening). canola. Poultry.
Choose fat-free or low-fat milk. Foods at Restaurants or Other Eating Establishments .Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. and cheese. and add little or no butter to your food. Examples of these foods include milk. Prepared Foods . cereals. Sugars are carbohydrates and a source of energy (calories). Sugars and starches occur naturally in many foods that also supply other nutrients. not the naturally occurring sugars in foods like fruit or milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. This decreases the saturated fat and calories but keeps all other nutrients the same. fruits. Foods containing added sugars provide calories. and grains. . . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. In the United States. . Limit ground meat and fatty processed meats. Dairy Products . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fish or lean meats as suggested above. Choose foods lower in saturated fat and cholesterol. marbled steaks. fat-free or low-fat yogurt. but may have few vitamins and minerals. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. the number one source of added sugars is nondiet soft drinks (soda or pop).Choose fruits as desserts most often.Limit your intake of foods with creamy sauces. . breads.. During digestion all carbohydrates except fiber break down into sugars. some vegetables. Try switching from whole to fat-free or low-fat milk.Limit your intake of liver and other organ meats. and low-fat cheese most often.Use egg yolks and whole eggs in moderation.
Some foods with added sugars. Some people add salt or a salty seasoning to their food at the table. However. 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. also are high in vitamins and minerals. Some recipes include table salt or a salty broth or sauce. consuming less salt or sodium is not harmful and can be recommended for the healthy. and sweetened canned fruits. At present. and some cooking styles call for adding a very salty seasoning such as soy sauce. You will face no nutritional deficiencies. .Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. High salt intake also increases the amount of calcium excreted in the urine. Not all foods with added salt taste salty. Choose and prepare foods with less salt. normal person. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. cakes and cookies. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. 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. Never stop learning about your diet and what you put into your body. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like chocolate milk. presweetened cereals. Eating less salt may decrease the loss of calcium from bone. Salt is found mainly in processed and prepared foods. but when you do decide to switch to a meatless diet. Salt (sodium chloride) is the main source of sodium in foods. the firmest link between salt intake and health relates to blood pressure. Only small amounts of salt occur naturally in foods. and fruit drinks and fruitades are also major sources of added sugars. There is no way to tell who might develop high blood pressure from eating too much salt. The reasons for switching to a vegetarian lifestyle are many. You may be able to reduce your chances of developing high blood pressure by consuming less salt. is of concern. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. like soft drinks. you need to go into it with as much information as you can. Intake of a lot of foods high in added sugars.
particularly saturated fats. You might be surprised to know that there are many different types of vegetarians. including pesticides. Not all levels are vegetarian. eventually reaching the level of a brown rice diet. Being higher on the food chain. Vegetarians live on a diet of grains. seeds. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. poultry. herbicides. milk and milk products. The highest levels eliminate fruit and vegetables. becoming increasingly restrictive. • Vegan: Does not eat dairy products. This is the most common type of vegetarian diet. Being healthier on a vegetarian diet means spending less on health care. • Fruitarian. . A vegetarian does not eat any meat. Vegetarian foods tend to cost less than meat based items. antibiotics. Consists mainly of raw fruit. I have included this section for your personal choice. Plants do not contain cholesterol. • Macrobiotic: A diet followed for spiritual and philosophical reasons.Animal foods are higher in fat than most plant foods. animal foods contain far higher concentrations of agricultural chemicals than plant foods. eggs. nuts. with or without free-range eggs. A type of vegan diet where very few processed or cooked foods are eaten. These drugs are consumed when animal foods are consumed. The diet progresses through ten levels. Vegetarians not eating anything containing dairy products or eggs are called vegans. or slaughter by-products such as animal fats. are well documented. etc. The dangers herein. shellfish or crustacean. poultry or any slaughterhouse by-product such as gelatin. There are over 20. though each level gradually eliminates animal products. The list can go on and on. including sterols.000 different drugs. fish. game. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. or any other animal product. growth hormones and other veterinary drugs that are given to livestock animals. grains and nuts. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. in secondary consumption of antibiotics. Whatever your reason for wanting or not wanting to become a vegetarian. fish. • Lacto-vegetarian: Eats dairy products but not eggs. vegetables and fruit. Aims to maintain a balance between foods seen as ying (positive) or yang (negative).
Somewhere along the way. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. though in other cases it may simply mean a lacto-ovo-vegetarian diet. the food was pure and unprocessed. Back then. The meat was cleaned and cured without chemicals or preservatives. There really is no single vegetarian eating pattern as you can see from the definitions above. In fact. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. because choosing to eat as a vegetarian is such a personal decision. many years ago. Men would kill deer. but also how it was processed for human consumption. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. but not fish. and pigs to provide food for their families. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. 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. The women would grow huge gardens that would provide the rest of the nutrition. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. people survived on what they could grow or kill. The term strict vegetarian may refer to a vegan diet. . The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. though their exact meaning can differ. 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. Many. cows.Other terms can be used in describing various vegetarian diets. They were freaked out by the thought of consuming something that at one time could look them in the eye. Persons consuming fish but no meat are sometimes called pescetarians. That includes chicken. big business began changing the way food was not only distributed.
some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Once they are killed. 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. even before the animals are sent to a slaughterhouse. Plus. and other diseases.for anyone! Many animals are also infected with diseases due to poor living conditions.the way animals are killed and the preservatives put into the meat . Another good reason is that meat is expensive. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Then concern began to arise as to how safe these foods really were. .is often associated with higher risks of heart ailments. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.are reason enough for some people to give up meat. Mad cow disease is a very real illness that causes dire circumstances even death. This can't be healthy . Let's look at some common reasons people give for eating meatless meals. It is a lot cheaper to buy vegetarian foods instead of meat. elevated blood pressure.especially red meat . surveys were taken. Some of us still don't have much concern over our processed foods.Initially. people just accepted the fact that processed foods were a way of life. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. In fact. It's true that the way we process meats can begin in a not so pleasant way. They are also often injected with artificial hormones to increase meat production. 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. They have decided that eating pure and natural foods instead of processed foods are the way to go. Meat . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. These two instances . Studies were conducted. but others have taken a different turn.
Their immune system is stronger. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. There are six food groups in the vegetarian diet. provide a wider range of nutrients. Whatever the reason. there can be little doubt that eating a vegetarian diet is a healthier way to eat. most people choose a vegetarian diet for health reasons. but keep us from getting sick. 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. A vegetarian diet is healthy because it is typically low in saturated and total fat. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. It's just a more productive and less invasive way to eat that gives way more benefits than not. fewer dental problems. their bodies are more refined.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. and thus smaller medical bills. This is simply not true. Certain components of food help our bodies not only operate more efficiently. They include: . Medical studies have proven that a vegetarian diet is easier to digest. they live longer. and enjoy very productive lives. and imposes fewer burdens and impurities on the body. make less frequent visits to a doctor. Protein. calcium. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and their physical appearance is better. As a result. and vitamins are all contained in our foods. Vegetarians are less susceptible to major diseases that afflict present-day society. Vegetarians have fewer physical complaints. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. are healthier.
etc. Women need about 45g of protein a day (more if pregnant. men need about 55g (more if very active). tempeh. Still.• Cereals/grains . it is worth remembering that everything you eat gives you a whole range of essential nutrients. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. barley. Potatoes are a useful cereal alternative. baked beans. millet. chick peas. fats (including oil).almonds. sunflower.kidney beans. beans. sunflower seeds. D. rye. etc. and the mineral iodine. flour.margarine or butter. soya protein etc. fat. walnuts. Protein is very important in the diet. almonds. veggie burgers. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. All are equally important to our well-being. lactating or very active). in addition to the above. rye. pine kernels etc. oats. Meat supplies protein. pasta etc). walnuts. • Nuts & Seeds . All these nutrients can be easily obtained by vegetarians from other sources. soya milk.tofu. • Grains/cereals: wheat (in bread. peanuts. lentils. maize (sweet corn). barley. hazelnuts. rice. pumpkin. vitamins and minerals. • Pulses: peas. proteins. tempeh. rice. Most foods contain a mixture of nutrients (there are a few exceptions. textured vegetable protein. maize. . • Fruit & vegetables. etc. and E. although they are needed in varying quantities. potassium and phosphorous). brazils. Fish. lentils. We also need fiber and water. sesame seeds. supplies vitamins A. cashews. linseeds. Evidence suggests that excess protein contributes to degenerative diseases. • Seeds: sesame. • Pulses . Nutrients are usually divided into five classes: carbohydrates. • Vegetable oils and fats . some B vitamins and minerals (mostly iron. • Soya products: tofu. zinc. • Dairy products or Soya products . How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. oats.wheat (bread & pasta). Carbohydrate.
We mix protein foods all the time. rice. Contrary to previous . complex carbohydrates or starches and dietary fiber. Amino acids are the units from which proteins are made. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. muesli. Single plant foods do not contain all the essential amino acids we need in the right proportions. We can make many of them in our bodies by converting other amino acids. Carbohydrates are the body's main source of energy. they have to be provided in the diet and so they are called essential amino acids. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. buckwheat. There are 20 different ones in all. any deficiency in one is cancelled out by any excess in the other. cheese. Most of our carbohydrates are provided by plant food. Even those foods not considered high in protein are adding some amino acids to this pool. It is now known that the body has a pool of amino acids so that if one meal is deficient.• Dairy products: milk. The unrefined carbohydrates. There are three main types: simple sugars. we don't have to worry about complementing amino acids all the time. macaroni cheese. vitamins or minerals and they are also the main cause of dental decay. Refined sources of sugar are best avoided as they provide energy without any associated fiber. milk and ordinary table sugar. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. porridge. • Free range eggs. Complex carbohydrates are found in cereals/grains (bread. It is a normal part of the human way of eating. Because of this. or rice and peas. such as potatoes and parsnips. quiche. The sugars or simple carbohydrates can be found in fruit. millet. pasta. e. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. it can be made up from the body's own stores. but when we mix plant foods together. yoghurt (butter and cream are very poor sources of protein). barley. rye) and some root vegetables. oats. Adding dairy products or eggs also adds the missing amino acids. as long as our diet is generally varied and well-balanced. A few examples are beans on toast. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. whether we are meat-eaters or vegetarians. This is not as alarming as it sounds.g. but eight cannot be made.
pulses and green vegetables. Like proteins. refers to the indigestible part of a carbohydrate food. . It is added to most margarines. for the manufacture of hormones and to act as a carrier for some vitamins. linoleic and linolenic acids. B12 (cyanocobalmin). Fiber can be found in unrefined or wholegrain cereals. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B6 (pyridoxine). with the exception of palm oil and coconut oil. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Mono-unsaturated fats. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. like sunflower or safflower oil are unstable at high temperatures. pantothenic acid and biotin. are best used for frying as the poly-unsaturated fats. In fact starchy foods are very filling relative to the number of calories that they contain. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Dietary fiber or non-starch polysaccharide (NSP). B2 (riboflavin). Too much fat is bad for us. orange or yellow vegetables like carrots and tomatoes. • B Vitamins: This group of vitamins includes B1 (thiamin). leafy green vegetables and fruits like apricots and peaches. This is no problem as they are widely found in plant foods. B3 (niacin).belief a slimming diet should not be low in carbohydrates. as it is now termed. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. called fatty acids. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. fats are made of smaller units. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. fruit (fresh and dried) and vegetables. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. folate. are termed essential as they must be provided in the diet. nuts & seeds. or in sufficient quantities. Two of these fatty acids. such as olive oil or peanut oil. but a little is necessary to keep our tissues in good repair. The one thing they have in common is that only small quantities are needed in the diet.
bread. • Vitamin E: Vegetable oil. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Found in dairy produce. eggs. It is also added to most margarine and is present in milk. molasses. but a good intake of vitamin C will enhance absorption. • Vitamin C: Fresh fruit. cereals and bacterial synthesis in the intestine. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. salad vegetables. Vitamin B12 is added to yeast extracts. These sources are usually adequate for healthy adults. soya milks. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Minerals perform a variety of jobs in the body. leafy green vegetables. lentils and pulses. whole meal bread. all leafy green vegetables and potatoes. cheese and butter. The very young. Vegetable sources of iron are not as easily absorbed as animal sources. wholegrain cereals. nuts and seeds (especially sesame seeds).Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. 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 D helps calcium to be absorbed. dried fruits (especially apricots and figs). • Vitamin K: Fresh vegetables. cheese. Found in leafy green vegetables. dried fruits. eggs. . • Iron: Needed for red blood cells. veggie burgers and some breakfast cereals. tap water in hard water areas.
sesame and pumpkin seeds. This causes bones to be brittle and liable to fracture. Osteoporosis can be due to calcium deficiency. This is finely controlled by hormones. Sea vegetables are a good source of iodine for vegans. Calcium also plays a role in cell biology. activating clotting factors. Calcium is also needed for blood clotting. Found in green vegetables. There is continuous movement of calcium between the skeleton and blood and other parts of the body.• Zinc: Plays a major role in many enzyme reactions and the immune system.2 kg of calcium. This involves loss of calcium from the bones and reduced bone density. Calcium can bind to a wide range of proteins altering their biological activity. cheese. calcium deficiency may lead to osteomalacia (softening of bones). Bone loss occurs with age in all individuals. In adults. Metabolites of Vitamin D are important in this. CALCIUM Calcium is the most abundant mineral in the human body. muscle contraction and nerve impulse transmission. This may be related to repeated pregnancy with lengthy breast feeding. The main function of calcium is structural. Dairy products also have plenty of iodine. but the quantity depends on how rich the soil is in iodine. The skeleton of a young adult male contains about 1. Of the body's total calcium. This is important in nerve impulse transmission and muscle contraction. lentils and wholegrain cereals. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This usually occurs after 35- . • Iodine: Present in vegetables. increasing re-absorption of calcium by bones. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. about 99% is in the bones and teeth where it plays a structural role.
This is called tetany. . Calcium is present in a wide range of foods. found in certain fruits and vegetables can also bind calcium. Calcium loss is reduced if dietary calcium is low. Saturated fats can also lessen calcium absorption.40 years and involves the shrinking of the skeleton. In severe cases muscle spasms may occur. Lack of exercise. This involves sensations of tingling and numbness and muscle twitches. Phytic acid. Meat is a very poor source of calcium. A number of substances can inhibit the absorption of calcium. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Most flour is fortified with calcium carbonate so cereals can also be a good source. and oxalic acid. However. other research has found no difference between vegetarians and omnivores. However. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. A low level of calcium in the blood and tissues can cause hypocalcaemia. Postmenopausal women are particularly at risk from osteoporosis. Excess calcium in the blood can cause nausea. brazil nuts. Calcium is lost in the feces. Bone loss is greatest in women following the menopause. oestrogen. The risk of osteoporosis may be altered by factors other than diet. This usually results from excessive doses of vitamin D and can be fatal in infants. and dried fruit are all good sources of calcium for vegetarians. urine and sweat. Calcium loss is roughly equal to dietary calcium in adults. found in bran. being underweight. Calcium balance can be affected by a range of other factors. Adaptation to both high and low calcium intakes occur. Vitamin D is essential for absorption of calcium from the gut. Calcium is also lost during lactation in breast milk. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. tofu. This is due to reduced levels of the hormone. leafy green vegetables. Reduced intake leads to increased efficiency of absorption. In infants and children calcium is retained for new bone growth. This is thought to be due to animal protein increasing calcium loss from bones. vomiting and calcium deposition in the heart and kidneys. sesame seeds). nuts and seeds (almonds. Dairy products. Uronic acid. a component of dietary fiber. diets habitually high in these acids are not thought to have a major effect on calcium absorption. whole cereals and raw vegetables is one of these. smoking and alcohol can all increase the risk. Hard water may also provide calcium.
Therefore. Pregnant adolescents are an exception to this. A lactating woman can lose up to 300 mg a calcium/day in breast milk. being made up of three fatty acid molecules to one glycerol molecule. Breast feeding women need extra calcium. Nearly all the fats in our bodies and in foods are triglycerides. Fats and oils are essentially the same. monounsaturated or polyunsaturated.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. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Foods rich in saturated fats are usually of animal origin. There are about 16 different fatty acids commonly present in foods. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. The nature of fat depends on its constituent fatty acids. The building blocks of fats are called fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease. Vegetable fats are generally unsaturated. Fats consist of fatty acids and glycerol. . Fats can be classed as either saturated. Saturated fat raises the level of cholesterol in the blood. The term lipids include both fats and oils. calcium absorption from the gut increases and no additional calcium is generally needed. These can be either saturated. monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid. Fats tend to be solid at room temperature whilst oils are liquid. Cholesterol is present in animal foods but not plant foods.
They are usually of plant origin. . Fats are also essential for the structure of cell membranes and are precursors of many hormones. Unsaturated fats are liquid at room temperature. If there is just one double bond then it is monounsaturated. The body can make its own cholesterol and so a dietary source is not required. These are linoleic acid and alinolenic acid. then it is unsaturated. They are widely present in plant oils such as sunflower. This process is known as hydrogenation. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. arachidonic acid is not an essential fatty acid as was once believed. Saturated fats tend to be animal fats and are solid at room temperature. Two fatty acids are termed essential fatty acids. converting double bonds to single bonds. Fats have a number of important functions in the body. Because of this conversion. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. E and K. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. fats act as carriers for fat-soluble vitamins A. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. though fish oils may also be high in polyunsaturated fatty acids. fish oils are sometimes used therapeutically. rapeseed and soyabean oils. If there is more than one then it is polyunsaturated.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Cholesterol belongs to the sterol group of fats. However. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Plant oils may be hardened by the addition of hydrogen atoms. For this reason. Butter. It is present in all animal tissues but is absent from plants. lard. Hydrogenated vegetable oils are often present in margarine and other processed foods. These must be present in the diet as the body is unable to make them itself. suet and meat fat are saturated fats. As well as being a concentrated source of energy. D. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones.
This can lead to atherosclerosis. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Unsaturated fatty acids exist naturally in the cis form. C and E offer protection against free radicals. Unsaturated fatty acids can exist in two different geometric forms. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Cholesterol is present in all animal foods but not plant foods. including alcohol. especially when exposed to heat or sunlight. There are four main types of lipoprotein involved in cholesterol transport. It is the LDL cholesterol which has been linked to heart disease.Cholesterol is transported in to various proteins. . Lard and suet are saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. saturated fat raising blood cholesterol. eggs and dairy products all contain saturated fats. Anti-oxidants such as vitamins A. HDL cholesterol may help protect against the risk of heart disease. Meat. Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. It has been suggested that trans-fatty acids can increase the risk of heart disease. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Olive oil is a monounsaturated fat. stress and environmental pollutants can increase the generation of free radicals in the body. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Polyunsaturated fats can also generate free radicals. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Polyunsaturated fats are usually from plant sources. Coconut oil and palm oil are vegetable sources of saturated fats. These are called the cis and trans forms. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. A number of factors. Egg yolks and highfat dairy products are high in cholesterol. Hydrogenation of margarine causes this to occur. Saturated fats are nearly always from animal foods. These complex molecules are called lipoproteins. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer.
Vegetarian diets tend to be lower in fat than omnivore diets. It also plays a vital role in many metabolic reactions. lack of stamina. spleen and bone-marrow. 2/3 of which is present in hemoglobin. breathlessness. Iron is essential for the formation of hemoglobin. between 10-20% of child-bearing age women are said to be anemic. 1/3 suffering from severe deficiency and anemia.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.5 and 4. However. the red pigment in blood. Symptoms of anemia include tiredness. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. people with low iron levels having lowered resistance to infection. All these symptoms are associated with decreased oxygen supply to tissues and organs. and to use olive oil for cooking purposes. loss of appetite and pallor. . avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. and iron deficiency in infants can result in impaired learning ability and behavioral problems. insomnia. The body contains between 3. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. IRON Iron is an essential component of hemoglobin.5g of iron. Iron deficiency can lead to anemia. Advice to vegetarians is to keep fat intake to a minimum. transporting oxygen in the blood to all parts of the body. A small amount is present as myoglobin. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. In developed countries. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron deficiency is the most prevalent nutritional problem worldwide. Iron also plays an important role in the immune system. The remainder is stored in the liver. Research has also shown iron deficiency to be associated with impaired brain function. which acts as an oxygen store in muscle tissue. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Special emphasis is placed on reducing the amount of saturated fat in the diet. Dietary advice is to reduce this. headaches. 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%.
sugars.Dietary iron exists in two different forms. 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. Fiber may also inhibit absorption. Phytates. Good sources of iron for vegetarians include wholegrain cereals and flours. However. Haem iron only exists in animal tissues. Excess dietary protein may lead to health problems. Lowered levels of iron in the diet result in improved absorption. Non-haem iron is less easily absorbed by the body than is haem iron. leafy green vegetables. Proteins are made up of smaller units called amino acids. . despite a high intake of fiber and phytate. Unlike animal proteins. Citric acid. a varied vegetarian diet means a mixture of proteins are consumed. These are the essential amino acids. Vitamin C greatly increases the absorption of non-haem iron. Foods rich in vitamin C include citrus fruits. eight of which must be present in the diet. Iron absorption can also be influenced by the amount of iron in the diet. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. the amino acids in one protein compensating for the deficiencies of another. blackstrap molasses. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. The absorption of iron is influenced by other constituents of a meal. and fresh leafy green vegetables. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. amino acids and alcohol can also promote iron absorption. as can tannin in tea. whilst in plant foods iron is present as non-haem iron. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. green peppers. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. and some dried fruits. pulses such as lentils and kidney beans. There are about 20 different amino acids. plant proteins may not contain all the essential amino acids in the necessary proportions.
cheese and yoghurt). nitrogen and occasionally sulphur. Protein can also provide a source of energy. Amino acids are simple compounds containing carbon. protein is used. threonine. Proteins are essential for growth and repair. and rice). isoleucine. Proteins in skin and bone provide structural support. each with their own unique amino acid composition. tryptophan. and lysine. However. The amino acid that is in shortest supply is called the limiting amino acid. Muscle contraction. Certain amino acids can be made by the human body. hydrogen. Amino acids link together to form chains called peptides. oats. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. and the transmission of nerve impulses are all dependent on proteins. soya milk and textured soya protein such as soya mince). Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. histidine is also considered to be an essential amino acid. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. There are about 20 different amino acids commonly found in plant and animal proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Many hormones are proteins. Excess protein may also be converted to fat and stored. Most foods contain at least some protein. cereals (wheat. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. free-range eggs and some dairy products (milk. The eight essential amino acids required by humans are: leucine. valine. oxygen. Good sources of protein for vegetarians include nuts and seeds. the essential amino acids cannot be made and so they must be supplied in the diet. pulses. phenylalanine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. . If the protein is low in one or more of the essential amino acids the protein is of a lower quality. A typical protein may contain 500 or more amino acids.Proteins are highly complex molecules comprised of linked amino acids. soya products (tofu. immune protection. For children. Different foods contain different proteins. methionine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins.
The limiting amino acid tends to be different in different proteins. This means when two different foods are combined. pulses. cheese or peanut butter sandwich. seeds. However. Beans on toast. such as meat. Previously. As such. leads to a high quality protein which is just as good. This is known as protein complementing. muesli with milk (soya or cow's). than protein from animal foods. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. This does not mean that vegetarians or vegans go short on essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. Soya is a high quality protein on its own which can be regarded as equal to meat protein. it is not surprising that animal proteins. such as a grain with a pulse. Many plant proteins are low in one of the essential amino acids. and in some cases better. milk and cheese tend to be of a higher protein quality than plant proteins. which is regarded as the ideal. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Combining plant proteins. 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. it has been thought that protein complementing needed to occur within a single meal. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . the amino acids in one protein can compensate for the one lacking in the other. Vegetarians and vegans eating a well-balanced diet based on grains. For instance. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. and rice with peas or beans are all common examples of protein complementing.
B12 is necessary for the rapid synthesis of DNA during cell division. Symptoms include excessive tiredness. and growth and development in children.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. It contains cobalt. involving the degeneration of nerve fibers and irreversible neurological damage. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. If B12 deficiency occurs. Deficiency can cause anemia. This is especially important in tissues where cells are dividing rapidly. However. the maintenance of the nervous system. particularly the bone marrow tissues responsible for red blood cell formation. While vegetarian diets usually meet or exceed protein requirements. This results in anemia. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. eggs and dairy products. seaweeds. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Vitamin B12 neuropathy. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. . DNA production is disrupted and abnormal cells called megaloblasts occur. There has been considerable research into proposed plant sources of vitamin B12. can also occur. they are typically lower in total intake of protein than non-vegetarian diets. Vitamin B12 is necessary for the synthesis of red blood cells. Fermented soya products. It is exclusively synthesized by bacteria and is found primarily in meat. and so is also known as cobalamin. Because infants and children are growing they require more protein than adults (proportional to their body weight). Many vegan foods are supplemented with B12. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. and algae such as spirulina have all been suggested as containing significant B12.
Fermented soya products. pallor. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day.breathlessness. Other symptoms can include a smooth. The only reliable unfortified sources of vitamin B12 are meat. sore tongue and menstrual disorders. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. an algae available as a dietary supplement in tablet form. it is thought that this is due to the presence of compounds structurally similar to B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. dairy products and eggs. People on diets low in B12. Assay methods used to detect B12 are unable to differentiate between B12 . Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. known as intrinsic factor. may be obtaining more B12 from re-absorption than from dietary sources. However. Around 80% of this is stored in the liver. a seaweed. folic acid also being necessary for DNA synthesis. Vitamin B12 can be stored in small amounts by the body. B12 is also important in maintaining the nervous system. have both appeared to contain significant amounts of B12 after analysis. Spirulina. seaweeds and algae have all been proposed as possible sources of B12. 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. including tempeh. and nori. analysis of fermented soya products. This is known as enterohepatic circulation. There has been considerable research into possible plant food sources of B12. Anemia may also be due to folic acid deficiency. and poor resistance to infection. 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. Vitamin B12 is excreted in the bile and is effectively reabsorbed. listlessness. miso. known as B12 analogues. When deficiency occurs. However. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. shoyu and tamari. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. including vegans and some vegetarians. Total body store is 2-5mg in adults. In comparison. found no significant B12.
A slice of vegetarian cheddar cheese (40g) contains 0.2 µg. In the past. Boiling milk can also destroy much of the B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. It helps with the healing of wounds and is a vital component of many enzyme reactions. vegetable and sunflower margarines. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. These include yeast extracts.7 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. B12 not being absorbed through the colon lining. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. 1/2 pint of milk (full fat or semi skimmed) contains 1. 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. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. veggie burger mixes. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. However. A boiled egg contains 0. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Zinc is vital for the healthy working of many of the body's . Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. soya milks. Vecon vegetable stock. 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. as the B12 analogues can compete with B12 and inhibit metabolism. B12 has very low toxicity and high intakes are not thought to be dangerous. and breakfast cereals. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. textured vegetable protein. Human feces can contain significant B12. Pregnant women are not thought to require any extra B12. particularly in areas where hygiene standards may be low.and its analogues.5 µg. A range of B12 fortified foods are available. though little is known about this. Lactating women need extra B12 to ensure an adequate supply in breast milk.
There are no specific storage sites known for zinc and so a regular supply in the diet is required. It is always better to seek the advice of an expert before dosing yourself with supplements. As a component of many enzymes. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. prostate problems. nuts. Good sources for vegetarians include dairy products. pulses and nuts.systems. . Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. anorexia nervosa. zinc is involved in the metabolism of proteins. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Particularly high concentrations are in the prostate gland and semen. particularly in association with protein foods. beans and lentils. 30% in bone and about 5% in our skin. It is thought that zinc supplementation can help skin conditions such as acne and eczema. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. in the metabolism of the ovaries and testes. yeast. and decreased growth rate and mental development in infants. Zinc has a range of functions. lipids and energy. delayed wound healing. Zinc is found in all parts of our body. Dietary fiber and phytic acid. wholegrain cereals. a poor immune response and skin problems. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. carbohydrates. Only 20% of the zinc present in the diet is actually absorbed by the body. fatigue. seeds and wholegrain cereals. in insulin activity. alcoholics and those suffering from trauma or post-surgery. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. found in bran. The more sexually active a man the more zinc he will require. The first signs of zinc deficiency are impairment of taste. inhibit zinc absorption. diarrhea. 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. and in liver function. Other symptoms of zinc deficiency can include hair loss. Our body contains about 2-3g of zinc. 60% is found in muscle.
Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. A vegetarian diet makes you a healthier person. Zinc is lost via the feces. Baking can destroy over half the phytic acid in whole meal bread. Breast feeding mothers need extra zinc in their diet. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. particularly iron and copper. but getting started with this new lifestyle takes not only dedication. but it is thought that demands are met by increased absorption from the gut. 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. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. vomiting and fever. hair. Pregnant women do need extra zinc. Various chemicals added to many processed foods can also reduce zinc absorption e. EDTA. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. semen and also menstruation. Excess zinc is toxic. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. urine. A deficiency of zinc in the diet means zinc absorption is improved. such as Iran and other Middle East countries. . skin. but also some common sense. You will have a larger chance of not succeeding if you do it this way initially. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. phosphates. Too much zinc will interfere with the metabolism of other minerals in the body. sweat. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.g.
Try something new. we'll give you some great veggie recipes. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Vegetarians are sometimes the brunt of jokes and prejudices . Be careful about hidden non-veggie ingredients in foods. Don't go it alone. 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. Whether you need simple step by step instructions or gourmet dishes to impress your friends. And. but you can learn to stay healthy by understanding what it is your body needs. but always be a learner when it comes to your body and what you put into it. cous cous and all sorts of vegetables. If you've grown up eating meat. then two or three days and eventually every day. . The important thing is to work out what will suit you and stick with it. Educate yourself by reading labels or making all your food yourself. We've given you most of what you need to know in the above chapters. As you get more confident about vegetarian food. remember to let them know in advance that you are vegetarian. Don't be put off by a bit of teasing or ill-informed scare stories. tofu. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. You'll have to change your habits. take the next step by making sure you always buy free-range eggs and vegetarian cheese. then fish. but investing in a cook book is a great way to start.Some people start out by eliminating red meat first. including meat alternatives like mince and sausages made from soya or Quorn(tm). Learn as much as you can about nutrition and what your body needs to thrive and prosper. A little later in this book.usually from people who know very little about their own health and dietary needs. Join The Vegetarian Society to make sure that you always have access to our expert advisors. pulses. Others eat vegetarian food one day a week. Buy a vegetarian cookbook (or borrow one from your local library). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. there are literally hundreds of vegetarian cookbooks around. this can be difficult. then poultry. Be prepared to take a little teasing or snide remarks. to avoid any embarrassment when friends are cooking for you.
frozen chips etc . Many of the basics . free-range eggs. Most people keep a few stock items in their kitchen cupboard or freezer. vegetable oil.g. dairy products.bread. That includes anything made with animal products or preservatives. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.will be suitable for vegetarians . Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. Don't throw that food away. but you don't need to buy everything! In fact. 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. sunflower and many others) The list looks long. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. Donate it to a church or local food pantry. many meat-flavored varieties are actually vegetarian) Yeast extract (e. pumpkin. Then you'll need to stock up on vegetarian friendly foods. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.
you will almost always be able to find a vegetarian friendly meal on the menu. many of the soups are bean based with no meat. . call ahead and ask if they offer vegetarian entrees and if not. Many have extensive. ask your server what is available. baked beans. feeds their ego and gets you an outstanding meal. Bean burgers. all have something vegetarian on the menu. chili. If you find yourself in that predicament. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If not.html> are more than happy to whip something up. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. stir-fry and curries can be made with soya mince. many cheeses and all sorts of ready meals. or stick with more familiar tastes if you prefer. you will get a yes. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. ratatouille. DINING OUT For many new or wannabe vegetarians. 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. pizzas. Most all of the better chain food restaurants have salad bars. Most chefs in quality restaurants <http://www. If not. pulses or just vegetables. If you know you are going to be eating in restaurant X on Saturday. It shows their talent. pasta sauces and soups are all suitable for vegetarians already. Or worse. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Once you've broken out of the conventional meat-and-two-vegetable routine.com/theme/609/restaurants. that fear keeps them from accepting dinner invitations from family and friends. you can break all the rules. Many of your favorite dishes. If you are going to a quality restaurant or one that is locally owned. jacket potatoes. scrambled eggs.associatedcontent. veggie sausages. such as spaghetti bolognaise. Look at the soup bars also. Most often than not.Eating vegetarian is a real culinary adventure. can something special be prepared.
or Mexican food. Other ethnic options are excellent choices for vegetarians. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. are just as tasty as the meat-loaded kind. Most fast food chains now offer garden salads in a wide variety of different flavors. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. At the big chain restaurants like Olive Garden or the Spaghetti Factory. too. you were wrong. or even a cheese-less pizza topped with vegetables. Japanese. Indian restaurants are terrific for vegetarians. Hit a Greek restaurant and load up on hummus. you have a delightful adventure ahead of you . and samosas. And if the gang heads out for pizza. get their protein from rice and beans (just make sure that they use vegetable broth.try dal. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. called ghee . Tell your waiter that you don't eat meat. Many Italian soups.Italian restaurants are another great option for vegetarians. and they'll make sure your meal comes the way you want it. be aware that many Indian dishes are prepared using clarified butter.some dishes that sound vegetarian on the menu may contain meat or eggs. you can add a baked potato. dolma (stuffed grape leaves). yogurt and fruit or a number of other meatless items off the menu. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. spicy lentil dish. spanikopita (spinach pie) and salad made with a grain called tabouli. as well. Plain cheese pizza. don't fret .just ask that your meal be prepared with vegetable oil instead. which is loaded with vegetables. though.Even fast food restaurants are getting into the healthy trend. rice and noodles. a traditional. If you like Mexican fare. especially the ovo lactos. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Just take a moment to quiz your server about how the dishes are prepared . offering delicious vegetable entrees. Order your salad with no meat and you're set to go. and not beef or chicken). Pasta with meatless marinara sauce is a staple menu item. Depending on the chain. you can have gazpacho (a cold vegetable . too. baba ganoujh (a delicious eggplant spread). although not all cities have them. which are an excellent source of protein (and delicious). The Indian diet has a rich tradition of vegetarianism. If you're new to Indian cuisine. Chinese restaurants are great for vegetarians. If you thought you'd never dine again under the Golden Arches. as it pasta primavera. ovo lactos have lots of options. delightful little pastries stuffed with meat. such as pasta fagioli.
Etiquette is. they may not know how to feed you. If you're not comfortable with taking a chance on the veggie burger. the family member or friend that just will not accept that you've gone meatless. you can make sure that you have a tempting variety of delicious foods. chiles rellenos (green peppers stuffed with cheese. you really do have to stand firm. This is one time. It's tough. That you feel. and you have the research to back it up. If you're the host. books and magazines so they can learn more.can be problematic for people on special diets. if you're questioned. you need to make the best of things.both attending them and hosting them . fundamentally. tostadas and tacos.and. but often misguided. Don't be afraid to ask questions when you are dining out. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Dinner parties . even if your hosts know that you're vegetarian. In those cases. Here they are worrying about your health and you are worrying about hurting their feelings. enjoy the company and have a good time anyway! . that your diet is the perfect diet for you.chat with your tablemates. The choices are more diverse than what you think. Or you may end up in a situation where your hosts simply have no idea of what your needs are. simply order a salad or baked potato. Offer to show them websites. about behaving well under challenging circumstances.soup). They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. smile and say that they're so delicious that you're happy to enjoy them.burritos. loved one that you are indeed paying attention to your health. do so . Assure the well meaning. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. If all there is on the table that you can eat is bread and salad. remember that's it's just for one meal . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. enchiladas. Even if it's disappointing. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. But what if you're the guest? Often. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.
then eat a light meal before you leave the house. You'll be surprised at what people have to say .and it'll save you the effort of serving. To be blunt. allowing guests to fill their plates only with what they want. Think about how you'd like to be treated when you go to dinner at a friend's home . Chances are good that people won't even notice that they are eating dishes that don't contain meat.some are allergic to bell peppers. or didn't. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. most people won't notice how much you did. If someone asks. When having people to your home for dinner. so you have more time to enjoy your guests. and leave some empty space so it looks like you ate something. It helps them to feel comfortable if they don't want to eat something . and you think there might be challenges finding something to eat.If there's absolutely nothing on the menu that you can eat. If you're comfortable handling meat products and are doing it for the courtesy of your guests.squish things around and mess up your plate. but you won't be suffering from hunger pangs throughout the evening. You can choose to prepare a separate meal in your home for your meat eating guests. don't make an issue of your diet. 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. One sure way to make everyone happy is to serve a variety of different dishes buffet style. ask them if they have special dietary needs. If you're headed to a big social event like a wedding or a family dinner. It's a choice only you can make! .no one will be looking at their plate and wondering why there's still food there . Whatever happens. stick to your choices and prepare a vegetarian dinner. or if there's anything they absolutely hate. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. do what children do . Part of being a terrific host is anticipating your guests' needs. or your hostess sits a plate of animal food in front of you. you can make them feel extra welcome in your home. Hide the meat under some lettuce. no one is really interested in what you can't eat. tell them you're vegetarian and steer the conversation to something else. or dairy. If the conversation is compelling. You should only serve meat if you genuinely feel comfortable doing so. or peanuts. by all means do that. eat. but only do so if you won't be compromising your choices.
Should you decide not to breast feed. substances in breast milk that make it superior to infant formula. and when she takes a quart or more of a formula per day and still acts hungry. We all start out life as lacto vegetarians. as yet unidentified. too . .breast milk is a natural food for humans while cow's milk is not). Out first food is our mothers' milk. for most babies.soy is less likely to cause allergies than cow's-milk-based formulas. But don't give regular soy milk to a baby less than a year old.you're not passing on any of the antibiotics. made just for us and full of all the nutrients we need. In addition to the sugars and other nutrients. scientists believe that there are other. breast milk is the optimal food. as it can cause intestinal bleeding and lead to anemia. (And if you're a vegan and you breast feed. 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. choose a soybased formula . if you're a vegetarian. it's time to transition to solid foods. Also.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. is made as close as possible to that of mother's milk.So you've decided to become a vegetarian. pesticides or other contaminants that you would if you were eating meat. Infant formula. your breast milk is superior to that of meat-eating mothers . The good news is. This isn't necessarily true. it's time to introduce your baby to solid foods. as it's not designed to meet their nutritional needs. your child is still a vegan. 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. The timing varies from baby to baby . and it's all we require or should eat for the first four to six months of life. At the four-to-six month mark. Whether or not you breast feed is entirely your decision but. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. the alternative to breast milk. Cow's milk should never be fed to babies under one year old.
As long as it's safe for the baby to chew. hot dogs and sandwich slices . When giving babies "finger foods. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. which can be cooked until fairly soft and have a pleasant. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Start with raw. As you ease into the toddler/preschooler years (ages 1 to 4). mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Raw vegetables can be introduced then. or any other nutritious liquid. as almost every baby can digest it easily and unlikely to cause an allergic reaction. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. juice. Nut butters should not be fed until after 12 months. Once your baby eats cooked cereal. about a half-ounce per serving. an vegetables that adults eat are fine for a child. Most babies are very fond of lentils. Adapt the guidelines in the baby books to the vegetarian diet. sharp. Follow the same feeding schedules and advice that you would for any other baby. If you buy prepared foods. buy ones that are free from added sugars. starting with veggies that are easy to chew and unlikely to present a choking hazard. lettuce and other leafy green vegetables. regular soy milk. bland flavor. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . At seven to ten months. as well as soy cheese and soy yogurt two servings per day.they'll be a bit fussy sometimes. Start with cooked grains . It's smart to introduce new foods one at a time. regular soy milk or rice milk.once your child is old enough to transition off formula. large. except for not feeding them meat. Slowly add tofu into their meals and snacks. and lightly blanched and cooled broccoli." take care that the foods aren't too hard. so that their systems can get used to the change in diet. Vegetarian and vegan children are just like any other kids .rice cereal is best. preservatives and any other additives that your baby doesn't need. you can give him water.You'll want to introduce solid foods slowly. so if your baby has sensitivity to a food you can easily identify it. you can start offering your child some vegetarian versions of classic kids' favorites. or round. Good choices are carrot sticks. begin to slowly introduce other foods. start introducing high-protein legumes to the baby's diet.
Peanut and almond butters are excellent sources of calories for kids. as time passes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. fruits and vegetables to add lots of necessary nutrients to their diet. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. You choose someone to spend the rest of your life with and. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . One partner may be a social butterfly but . they sometimes don't get all the calories they require. too. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. but the other is neat. So be generous with the snacks featuring grains. they caught up by age 10. filling plant foods. Very young children also need to eat more than three meals each day. He loves reality television. to sandwiches. 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. you often find yourselves negotiating to find a middle ground that you can live with. and weighed slightly less than children raised on an omnivorous diet. One of you is messy. she adores opera. which is calorie-dense and full of good fats.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. and since small children have equally small stomachs.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. All marriages are about compromise.add avocado. when they were actually taller than average. Don't worry about a vegetarian diet affecting your child's growth .
closing the door to them making that step themselves in the future." particularly if they're simply eating the same diet as most of the other people they see every day.the other's happy to stay home every night with a good book. but still disagree on how to eat. it isn't a choice designed to make your life unhappy or more complicated. too. No one likes to be told that they're "bad. Try to respect their decision. so do the number of "mixed marriages" between meat-eaters and non-meat eaters.no two individuals are exactly alike. You can't control what your spouse eats . so that you can enjoy a fine meal together. you may be turning them off entirely. on convenience or on habit.but don't lecture. .but you can control how you behave towards them. • Don't talk endlessly about your diet. veggie burgers and non-dairy cheese at home. Try to keep in mind that your choice to become vegetarian was a personal one. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Try to get your partner to compromise on certain foods. But that's unrealistic . whether it is based on ethical principles. If you judge your spouse harshly for not joining you in your vegetarian journey. See if you can get them to eat soy hot dogs. the subject will come up naturally . • Never attack your spouse's point of view. You and your spouse may agree on a lot of things. doing laundry. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. If your partner eats meat. Buy a few cookbooks and try new recipes to keep things interesting. and it has to be for them. It's understandable. Married couples figure out how to adapt to such differences. when you're single and dating. Cook a variety of tasty. and the day-to-day struggle of paying bills. • Try to find restaurants where you can eat together. appealing meals so that your partner can see that the diet isn't boring. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Be a positive role model. especially in public. to believe that your ideal partner will share all of your values. Choose venues that offer both meat dishes and vegetarian options. If your partner is interested. There are probably far more of those than there are issues on which you don't see eye-to-eye. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Acknowledge that your spouse's diet isn't meant to hurt you. The key to making it work is acceptance of each other's choices. As the popularity of vegetarianism increases. • Play an active role in shopping and preparing meals.
DEFENDING YOUR CHOICE Being new to vegetarianism. this is a huge issue. Again. there will still be people who think that your new lifestyle is a weird one. Negotiate a menu plan that's acceptable to both of you. accept that your spouse may eat meat sometimes when they're not with you. One thing is certain.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. and nagging doesn't help. . Although vegetarians aren't looked down upon today as much as in the past. asking that it's wrapped in such a way that you don't have to look at it. you can't control what they eat. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. If they want to change. you may find them ridiculing your food choices or even actively trying to sabotage you.and not turning them off by lecturing them! Only you know the dynamic in your home. however . and dedicate a special section of the refrigerator to meat storage. so only you can figure out the answers to these questions. Even if they're supportive of your decision. Whether you live with a partner. it's more than likely that you're the only person in your household going meatless. You may have to ask the others in your home to cook meat outside on a grill. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.you 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 if they're not supportive. your children or roommates.• If you've agreed not to eat meat at home. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Eating together is one of the great pleasures of any relationship. any more than it's theirs to turn you back into a meat-eater. that's great . your parents. If you can't stand to have meat around you at all.
Try out a few of these yummy recipes. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". (Vegetarian food is also available for Israeli vegetarian soldiers. while your spouse would be doing so if she/he ate meat. Learning how to cook without meat can be a daunting task. but it doesn't have to be. and when . Consider. so that nobody's beliefs will be violated. Becoming a vegetarian is an exciting change in your life.If your feelings aren't that strong. that all meals served by the Israeli military are kosher. and prepare your own entrée on the other nights. Here are some great recipes for you to try. The vegetarian lifestyle will be most difficult for the non-vegetarian.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 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. for example.) 5. You don't need to be an expert. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. If your partner has decided to go vegetarian and you don't embrace that choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. you may simply want to negotiate who cooks what. . When family and friends begin to question your new meatless diet. Recognize that if you eat vegetarian food you are not compromising any principle or belief. 3. 2. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try to find some good vegetarian recipes that you find convenient and enjoyable. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. and the compromises you and your family are willing to make. and that you can share together. It all comes down to what your needs are. 4. here are some helpful tips to allow you to deal with your partner's choice: 1. Try to see the positive side of your partner's diet. even though many Israeli soldiers do not normally keep the kosher laws. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. A little compromise and understanding can go a long way.
Set aside to cool.5 ounce) can pinto beans. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. husks removed • 1 large onion. chopped • 1 bunch fresh cilantro. Once cooled.Potato and Bean Enchiladas • 1 pound potatoes. Spoon tomatillo sauce over enchiladas. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. puree with half of the cilantro until smooth. divided • 2 (12 ounce) packages corn tortilla • 1 (15. 1/2 cheese. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. coarsely chopped. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chili powder. Bake for 20 minutes. boil tomatillos and chopped onion in water to cover for 10 minutes. and place in an oiled baking dish. Bake in the preheated oven for 20 to 25 minutes. Mix potatoes together with pinto beans. or until tender. salt. and spread remaining cheese over sauce. Fill tortillas with potato mixture. Meanwhile. and roll up. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). In a bowl. and 1/2 cilantro. Place seam side down in an oiled 9x13 inch baking dish. or until hot and bubbly. and ketchup. Fry tortillas individually in a small amount of hot oil until soft. toss diced potatoes together with cumin.
and reduce heat to medium. mix the potatoes and onions.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. kidney beans. press together about 2 tablespoons of the potato mixture with your hands. The starch from the potatoes will settle into the bottom of the bowl . Cook until vegetables are tender. Potato Pancakes 4 medium baking potatoes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. turning once. In a large bowl. carrots.pour off the water and save the remaining potato starch. egg. green onions. and chili powder. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and simmer for 20 minutes. Sauté onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. red pepper. Stir in green pepper. stirring occasionally. Stir in tomatoes. combine the potato mixture. and cook 4 minutes. split . and corn. coarsely shredded 4 green onions. and squeeze out the excess liquid into another bowl. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Season with cumin. and reserved potato starch. about 6 minutes. oregano. Wrap the mixture in cheese cloth or paper towels. and basil. until brown on both sides. heat skillet over medium-high heat. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. For each pancake. lightly beaten • 6 tablespoons salsa. Serve hot. and garlic until tender. Bring to a boil. Stir in mushrooms. salt and pepper. Cover. celery. peeled and coarsely shredded 1 medium onion. Cook for about 8 minutes. place on skillet and flatten with a heat-proof spatula. finely chopped • 1 egg. chopped 1 egg.
from the heat for 4-5 minutes or until cheese is bubbly. sprinkle half of the cheddar cheese and cayenne pepper. Place 2 slices mozzarella on each rectangle. Place a lettuce leaf. Moisten edges of rectangles with water. Top with a tomato slice. onion. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. mash beans with a fork. Tomato Cheese Melt • 1 onion bagel or English muffin. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. Top each with 2 teaspoons tomato paste. Cook over medium heat for 4-5 minutes on each side or until firm and browned.In a large bowl. Unwind the roll dough. Place 2 rectangles on a 9x13 inch baking sheet. egg and 2 tablespoons salsa. Sprinkle each with 1/4 teaspoon oregano. Cover each with remaining dough. Pinch together perforations to seal. Bake in the preheated oven 10 to 12 minutes. burger. Broil 6 in. In a small bowl. Add the rice. or until golden brown. Sprinkle half of the Parmesan cheese over each tomato. mix well. thickness. sour cream mixture and slice of cheese on bun. combine sour cream and remaining salsa. Press the edges firmly with a fork to seal. Flatten to 1/2-in. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). and separate into 4 rectangles.
stirring constantly. and bay leaf. basil. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. corn syrup and salt. Monterey Jack cheese. sliced • 1/4 pound zucchini. chopped • 1 (8 ounce) can garbanzo beans. stir. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. butter. zucchini. Remove from heat and stir in soda and vanilla. and saute onion until tender and lightly browned. Boil without stirring 4 minutes. Heat oil in a medium saucepan over medium heat. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and continue baking 30 minutes. and Romano cheese into the vegetable mixture. Pour in a thin stream over popcorn. Cover. In a medium saucepan over medium heat. garbanzo beans with liquid. for 1 hour. Stir heavy cream. Place popcorn in a very large bowl. Bring to a boil. Place in two large shallow baking dishes and bake in preheated oven. In a medium baking dish. 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).• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). melt butter. stirring every 15 minutes. Uncover. tomatoes with liquid. mix onion. and continue baking 10 minutes. stirring to coat. Stir in brown sugar. wine. chopped • 3/4 cup dry white wine • 3 tablespoons butter. garlic. until cheeses are melted and bubbly. Remove from oven and let cool completely before breaking into pieces. and bake in the preheated oven 30 minutes.
lightly beaten • 1/3 cup butter. Using a extra-large stock pot sauté onions. Stir in vinegar and cook for approximately 3 minutes. pepper. mashed • 3/4 cup white sugar • 1 egg. It works well when using a 3 millimeter slicing disk. softened in water • 3 pounds fresh mushrooms. Stir in capers and parsley.• 3 pounds thinly sliced shallots • 3 small red onions. vegetable base. cayenne. nutmeg. garlic and shallots in olive oil and set on low. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . slice thinly and set aside. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Cook for 15 minutes. in order for vinegar to evaporate. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Stir in water. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. chopped • 3 cloves garlic. salt. Sprinkle flour over onions and cook for 1 minute. Add dried mushrooms along with the water they soaked in. thyme and sliced artichokes and cook for 25 minutes. Let cook for 15 minutes. season with salt and serve. sliced • 3 pounds carrots. fresh mushrooms and carrots.
Cover and let rise until nearly . or line with muffin papers. In another bowl. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll up dough and cut into 12 rolls. beat together bananas. until a toothpick inserted into center of a muffin comes out clean. Roll dough into a 16x21 inch rectangle. Select dough cycle. mix together 1 1/2 cups flour. softened • 1/4 cup butter. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. baking soda. cover and let rest for 10 minutes. Bake in preheated oven for 18 to 20 minutes. mix together brown sugar. Sprinkle topping over muffins. Spoon batter into prepared muffin cups. Place rolls in a lightly greased 9x13 inch baking pan. Stir the banana mixture into the flour mixture just until moistened. 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. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. 2 tablespoons flour and cinnamon. After the dough has doubled in size turn it out onto a lightly floured surface. egg and melted butter. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. In a small bowl. sugar. baking powder and salt. room temperature • 1/3 cup margarine. In a large bowl. combine brown sugar and cinnamon. Lightly grease 10 muffin cups. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). softened • • 1 (3 ounce) package cream cheese. In a small bowl. press Start.
php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . mix in the peppers and onion and keep frying. When it starts to get golden. beat together cream cheese. Bake rolls in preheated oven until golden brown. Meanwhile. crumbled tofu (don't use silken. Stir Fry: Sauté onion and green pepper in oil. about 15 minutes. use extra firm).com/products/censura. Remove from heat and add mustard and margarine. 1/4 cup butter. Spread frosting on warm rolls before serving. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. You can add some turmeric for color if you like. then add your drained. When they are good and soft. Add water and mix thoroughly. about 30 minutes. When it looks like you could eat it. While rolls are baking. Add more oil to the middle of the pan. Heat on Med until thick and bubbly. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. vanilla extract and salt. Sauté this for another couple of minutes. confectioners' sugar. move them to the sides of the pan and form an empty circle in the middle for your tofu.doubled. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Set aside. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. preheat oven to 400 degrees F (200 degrees C).
add spices. You can add dairy free milk and use veggie bouillon cubes. Mix it up. nutritional yeast. then add spinach on top. drained 2 medium onions. till crust is brown and delicious cheese and juice oozes out. layer 1/2 cheese on bottom of lower crust. and close it up as best as you can w/ the torn top shell.A variety of veggies such as green beans. cook chopped veggies (NOT spinach. Add water and mix thoroughly. Spoon in veggies and sauce. Meanwhile. Thaw pie shell and take 1/2 out of the tin. 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. Heat on medium heat until bubbling and thick. tarragon. or just about anything. Add onion. Remove from heat and add mustard and margarine. To make sauce. combine flour. cumin. zucchini. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Place a tortilla in pan and cover in enchilada sauce. Cook in microwave or oven till about 3/4 cooked. chopped 1 can olives. Add cooked veggies and coat them w/sauce. pinto. mushrooms. beans. heat broth in large kettle. cilantro and salsa to sauce. just keep it till later). Meanwhile. Set aside 1/2 cup of cheese sauce in separate container. or whatever you like. salt and garlic powder. and lower heat. 1/2 cup salsa (optional) In medium-large saucepan. Bake at 400 for about 45 min. olives. Add rest of cheese on top of that. chopped 1/4 cup chopped cilantro. Spoon in filling. Add slowly either cornstarch or flour till slightly thickened. Roll and push to one . black).
30-45 minutes. Add olive oil to a large skillet. at 375 degrees. and lemon juice. vegan cream cheese 2 Tbsp. Add carrots and veggie broth. vegan cream cheese. just to make it a little bit more cheesy!). Remove from heat. Cover and bake 15 min. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Uncover and bake an additional 20-30 min. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.. Usually lasagna takes about 45 minutes to cook thoroughly. herbed tofu 8 oz. keep warm. Add parsley and garlic.. Bake at 350 until brown. until it is thoroughly heated. simmer uncovered for 5 min.. spread carrot mixture over top. Stir in nutmeg (possibly you could add some about 1/4 C. Add herbed tofu. sliced .. stir well. Continue until all tortillas filled. repeat process until all noodles are used up.end of pan. use your own judgment. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. place over medium-high heat until hot. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. sauté for 1 minute. top with spaghetti sauce. nutritional yeast at this step. set aside. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Place 3 lasagna noodles in bottom of 11x7 baking dish.
combine the onion with the rice and all the remaining ingredients. water. Cook over medium-high heat and bring to a boil. Stir together thoroughly. Allow pan to cool. Just as the garlic begins to turn brown. Pour the mixture into a lightly oiled. 1 1/2-quart baking casserole. Heat the oil in a small skillet. 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. covered. TORTILLA CASSEROLE One 16-ounce can pinto. be careful not to burn. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Bake for 35 minutes. In a mixing bowl. remove pan from heat. preferably organic • 1 to 2 fresh jalapeño peppers.• 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. and add tomatoes. Remove from heat and stir in basil. wine. about 20 minutes. Add the onion and sauté over low heat until lightly browned. or black beans. Reduce heat to low and simmer. salt and sugar. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. 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. seeded and minced. or until the top is golden brown and bubbly. pink.
) • 1 tablespoon light olive oil • 3 medium celery stalks. Simmer gently until the sauce has thickened. Slowly pour into the saucepan. Combine the first 7 ingredients in a mixing bowl. drain them. half of the bean mixture. Repeat the layers. etc. Add the mushrooms and continue to sauté until the mushrooms are wilted. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. overlapping one another. then cut into squares to serve. and then add the baked tofu and . Let stand for a minute or two. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. then remove from the heat. Pour in the sauce.2 cups frozen corn kernels. or until the cheese is bubbly. spelt. and then return them to the pot. heat the margarine or oil in a medium-sized saucepan. stirring constantly. finely diced • 2 to 3 scallions. 2-quart casserole dish and layer as follows: 4 tortillas. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Mix thoroughly. thawed 2 scallions. In the meantime. according to package directions. When the noodles are done. Lightly oil a wide. Bring water to a boil in a large pot. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Bake the casserole for 12 to 15 minutes. cheddar. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Add the noodles and cook until just tender. half of the cheese.
and then cut into squares to serve. Top generously with wheat germ. cooked with a vegetable bouillon cube. burrito.or soft taco-size. Cook some quick brown rice according to package directions. soy yogurt. TORTILLA FIESTA • Flour tortillas. diced and sprinkled with vinaigrette . Place everything on the table.scallions and season to taste with salt and pepper. 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. drained • Cured olives. Transfer the mixture to an oiled. Bake for 30 to 35 minutes. warm the refried beans in a saucepan with a little water to loosen. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. large shallow casserole dish. warmed or taco shells. 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 until the top is golden brown and beginning to get crusty. black olives. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Allow to cool for 5 minutes. black or green • Fresh mozzarella balls or very fresh tofu.
leaving a sturdy shell. or rice cream cheese . prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine. drain it and return it to the pot. Warm up as needed. Pass around the Parmesan cheese for topping the pasta. Scoop out the inside of each potato half. When cool enough to handle. Stir in the pasta sauce (and if you've used dry pasta. Stuff the mixture back into the potato shells. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES. about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. • 4 large baking potatoes • 1/4 cup organic dairy. and serve.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. When the pasta is done. cut each in half lengthwise. While bringing a large pot of water to a boil and cooking the pasta. soy. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Heat as needed in the microwave or in a preheated 400-degree oven. green part only. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. the diced tomatoes).
Scoop out the inside of each potato half. sliced • 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. liquid and all. and serve. Stuff the mixture back into the potato shells. cover. Add the onion and sauté over medium heat until golden. leaving a sturdy shell. leaving a sturdy shell. 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. chopped • 8 ounces white or cremini mushrooms. Add the mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . When cool enough to handle. about 1/4 inch thick all around. When cool enough to handle. cut each in half lengthwise. Combine the mushroom mixture. and cook until they are done to your liking. and serve. about 1/4 inch thick all around. Stir in the cream cheese. cut each in half lengthwise. stirring occasionally. with the mashed potato in the mixing bowl. Scoop out the inside of each potato half. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• 1 tablespoon light olive oil • 1 large onion. Stuff the mixture back into the potato shells. soy milk. Heat the oil in a medium skillet. Heat as needed in the microwave or in a preheated 400-degree oven. Add the remaining ingredients and stir well to combine. or rice milk • 2 cups finely chopped broccoli florets. Season with salt and pepper and stir well to combine.
thinly sliced Preheat the oven to 350 degrees. Remove from the broiler and transfer to a serving container. Combine the mushrooms with the teriyaki mixture and stir together. or to taste • One 9-inch graham cracker crust • 2 medium bananas. about 4 to 5 minutes. cover the top of the pie with thin banana slices arranged in concentric. Arrange in a shallow foil-lined pan and pour any excess marinade over them.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Transfer to a small saucepan and add the chocolate chips. Cook over medium-low heat. slightly overlapping circles. Just before serving. or a combination) Preheat broiler (unless using a toaster oven). Pour the mixture into the crust and bake for 25 minutes to 30 minutes. remove and discard the stems. and stir. 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 .• 1 tablespoon honey. Combine the first 4 ingredients in a mixing bowl and stir together. or brown rice syrup • 16 ounces fresh organic mushrooms. Allow to cool completely. cremini. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). baby bella. until the chocolate chips have melted. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. maple syrup. Wipe the mushrooms clean. or until the top of the pudding feels fairly firm to the touch. Broil until the mushrooms begin turning dark and are touched by charred spots. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. any variety (portabello. stirring often. Puree the tofu in a food processor or blender until completely smooth. Broil in the oven or a toaster oven for 4 minutes. preferably two. Stir in the maple syrup. then cut into wedges to serve. shiitake. If using shiitakes. oyster. then refrigerate for at least an hour.
preferably cane juice sweetened • 1/2 cup chopped walnuts. rice milk. Allow to cool to room temperature or just warm. or until the bottoms are just lightly browned. 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. then cut into squares or wedges to serve. sugar. Pour into the flour mixture and stir together until fairly well blended. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional peanuts.• 1/2 cup natural style peanut butter. baking powder. Combine the flour. Stir in the chocolate chips and optional walnuts. then carefully remove with a spatula to plates to cool. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. optional Preheat the oven to 350 degrees. 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. but no batter. and peanut butter in another bowl and whisk together until smooth. Make a well in the center of the dry ingredients and add the applesauce and oil. Bake for 10 to 12 minutes. then use a whisk until the mixture is smooth. and salt in a mixing bowl and stir together. optional Preheat the oven to 350 degrees. Combine the applesauce. Let stand for a minute or two. Stir together until the wet and dry ingredients are completely mixed. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. . Bake for 25 to 30 minutes or until golden on top. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Pour into a lightly oiled 9-inch round or square cake pan.
a mixer or your fingers until the mixture is crumbly. combine the flour and salt. Remove the tart from the oven. and cool to lukewarm before removing the bottom. beat together the eggs and milk.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Mix until the dough just holds together. into 3/4-inch pieces. Bake the tart in a preheated 350°F oven for about 30 minutes. adding an additional tablespoon of water only if necessary. Prick it all over with a fork. the more water you use. mushrooms. Filling: In a medium-sized bowl. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. or until it's set. Slice six of the asparagus stalks. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Yield 1 tart. and let cool. oregano and thyme. Cut in the butter and shortening. or to taste Crust: In a medium sized bowl. Bake it in a preheated 350°F oven for 10 minutes. Stir the sliced asparagus. on the diagonal. Remove it from the oven. and salt and pepper into the egg mixture. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. mixing quickly and lightly with a pastry knife. then stir in the cheese. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Make a well in the center of the pastry. 12 servings. the tougher your crust will be. egg yolk and vinegar. Pour the filling into the crust. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Baked Ravioli . and add the water.
Lower the flame and simmer for 20 minutes. eggplant. Chop eggplant. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. can Italian peeled tomatoes • 1 tsp. salt • 13 oz. package of frozen ravioli • 8 oz. sugar • 1/2 tsp. until tender. cheese. Add the tomatoes. Cover and cook for 10 minutes. Slightly undercook them. celery carrot and onion.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. parsley. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a large saucepan over a medium heat stir place in the olive oil. Bring to a boil. celery onion and carrot. Fry each piece in oil until brown . 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. The cheese should be bubbly. hot and golden. Cook the ravioli as described on the package. Place the cooked ravioli in the pan and top with the rest of the sauce. Place tomatoes in a blender and puree. Serve with a crisp salad. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. sugar and salt in to the saucepan with the vegetables. whole mozzarella cheese-2 cups shredded. pepper and garlic together.
Add garlic and onions and cook. Add eggplant. heat olive oil over medium heat. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir until coated with oil. quartered and thinly sliced • 1 small eggplant. After you layer them coat them with sauce and sprinkle with mozzarella (lots). . Drain on paper towel and then place them in a baking pan with sauce on the bottom. stirring occasionally to keep vegetables from sticking. minced • 1 Plum tomatoes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. stir to combine. Add 3/4 cup of the cream and boil until slightly thickened. 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.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Cover and cook for 10 minutes.on both sides. or 2 cans (14. cubed • 2 green bell peppers. Add peppers. and herbs. zucchini. mix well. about 8-10 min. Keep going till run out. Take remaining 1/4 cup cream and toss with pasta. until softened. coarsely chopped • 4 large tomatoes. about 6 to 7 minutes. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Cover and cook over low heat about 15 minutes. about 2 min. crushed and minced • 1 large onion. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. or until eggplant is tender but not too soft. Add tomatoes. stirring often. coarsely chopped.
etc. 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. . frozen chopped spinach 1/2 lb. flour 1/2 tsp salt 1/2 tsp. Season the tomatoes for taste (salt. Bake tomatoes for 45 minutes until wrinkled & shrunken. Feta Cheese. cottage cheese 4 eggs 6 tbsp. pkg.) Place tomatoes on baking tray. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Let it cool. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Combine oil & lemon juice (for salad dressing. Mozzarella. Boil pasta until al dente. Cut each tomato in fours. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.Rigatoni With Tomatoes. pepper. pepper 2 tsp. butter Preheat oven to 350 degrees. Let it cool down.
Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Serve with Italian bread or garlic bread sticks .) • 2 tsp garlic. Grill or broil until colour shows on vegetables. In medium bowl combine all filling ingredients and mix well. To tell if it is done. etc. Then combine the two mixtures into one bowl and stir well. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. heat oven to 400. Let sit for one half hour. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Let the pie cool for a few minutes. Place filled manicotti over sauce. Pour remaining sauce over manicotti. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. stick a knife or toothpick into the center of the pie. If it comes out clean. Fill each manicotti with mixture. Grease a 9" square baking pan with the butter and pour the mixture into the pan. rinse with cold water and let drain. Make sure you spread it evenly. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. the pie is ready.In another bowl mix together salt. flour and eggs. Drain. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Bake the pie for one hour. Meanwhile. Thread onto metal or soaked bamboo skewers. pepper. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. sprinkle evenly with cheese. marjoram. Uncover. about 10-15 minutes. Bake an additional 5-8 min or until cheese is melted.
Fry 2-3 minutes on each side or until golden brown. Serve over rice. until vegetables are crisp-tender. thin strips . and mushrooms. combine ingredients. Continue cooking. cook onion and garlic in oil for 3 minutes. chopped • 8 oz. mustard. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. about 5 minutes. mix well. red bell pepper cut in short. celery. grated • 1/4 C onion. peeled & grated • 1 medium carrot. sliced diagonally • 2 c baby bok choy. shiitake mushroom caps thinly sliced • 1 med. 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. chopped • 1 red bell pepper. bell pepper. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. bok choy. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. lightly coated with non-stick cooking spray. vegetable stock.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Add soy sauce. stirring frequently. Pour about 1/2 cup batter on hot griddle. water chestnuts. or until they begin to soften.
Sprinkle with peanutes or cashews. cook 1 minute. stirring occasionally. cook 30 seconds.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. about 5 minutes. Meanwhile. . heat oil in large deep skillet or wok over medium heat. Mix to blend well and set aside. Bring 1 quart of water to a boil in a small saucepan. tossing well. 3 to 5 minutes. add the remaining 1/4 cup of peanut oil and the garlic. Drain noodles. When it begins to smoke. add 2 tablespoons of peanut oil and the lightly beaten eggs. add to skillet with vegetables. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. 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. Stir in the rice and stir-fry 1 minute. Set aside. Pour in the sauce and cook until the rice is heated through. in 1/2" cubes 1 red bell pepper. bell pepper and bok choy. Drain and rinse in cold water. When it begins to smoke. Add tamari or soy sauce. celery. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Add mushrooms. simmer until vegetables are crisp-tender. red pepper. stirring frequently. Stir until the eggs are firm but moist. Add ginger and garlic. Stir-fry 1 minute. lightly beaten 1 carrot. Serve hot. and vinegar. Place a small skillet over medium heat. cook 3 minutes. Place a wok over medium-high heat. Transfer the eggs from the skillet to a small bowl and break them into small curds. Stir briefly. and peas. Add sesame oil. Add the carrots. if desired. Add the carrot and boil 1 minute. Drain again and reserve. Add broth and sugar snap peas. stirring occasionally.
pkg. Next. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. drained 1/4 tsp chili powder Heat oven to 350 degrees. and rosemary. Spray square baking dish. Mix beans and remaining 1 cup picante sauce. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 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. spoon over rice mixture. 1/2 cup of the picante sauce and 1/2 cup of the cheese. 8x8x2 inches. Do not overcook! While the potatoes are being cooked. press in bottom of baking dish. oregano. mix the oil. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. let the salad stand for at least thirty minutes before serving.Potato Salad • 2 lbs med. leaving the skins on. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives. Let stand 5 minutes before serving. crumbled feta cheese • 1 sweet red bell pepper. vinegar. After all of the ingredients have been thoroughly (yet gently!) mixed. egg product. Sprinkle with remaining 1/2 cup cheese and the chili powder. Mix rice. They are done when you can easily stick them with a fork. drain them and move the potatoes to a mixing bowl. 6 servings Spinach Stuffed Tomatoes 10 oz. cook the potatoes in boiling water until tender. After the potatoes are tender. with nonstick cooking spray. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces.
Asian pears. Serve salad in a large bowl. Discard seeds. Spoon evenly into tomato shells. drain well and squeeze dry. garnish with chopped green onion and toasted sesame seeds. salt & pepper to spinach mixture and blend well. 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. Let stand 5 minutes. parmesan. Add 1/2 cup mozzarella cheese.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. soy sauce. Toss the cabbage mixture with the vinaigrette. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Put in large bowl. Chop pulp finely and add to spinach. Let stand for 20 minutes. Sprinkle with remaining mozzarella and parsley. Slice and hollow out centers of tomatoes. onion. honey. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Preheat oven to 350 degrees. In another large bowl mix cabbage. sugar. carrot. shredded • 2 Asian pears. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Asian Slaw • 1 head of Napa Cabbage. This salad goes well with grilled meats and fish. cilantro and sesame seeds in a large bowl. green onion and red pepper. Invert tomatoes shells on paper towels to drain.
(The alcohol burns off but makes tomatoes "come alive". Simmer for 2 minutes. . Cook on low heat for 30 minutes. Bake at 350 degrees 5060 minutes. Add red pepper flakes. Simmer tomatoes with the two cheeses for three minutes. garlic. Rapidly add vodka. 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. prepared according to package directions Melt butter over high heat until bubbly. Prepare pasta (shell or tube pasta suggested). and pepper. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Add chopped white part of green onion. Pour into greased 9x13" pan. heavy cream. Set off burner and allow cheese to melt into soup. Add parmesan cheese at the end of cook time. then add 1 cup of heavy cream and simmer for one minute.
Vermont Cheddar Pie • 2-3 cups diced. cream cheese • Chopped fresh chives or edible flowers for garnish. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. press into pie plate as crust. Zucchini Soup • 4 medium zucchini.Mix completely with the sauce and serve immediately. chopped • 1 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Carefully put a layer of spinach and crumbled feta cheese into the crust. pour carefully over cheeses. Combine eggs. vegetable broth • 2 onions. salt-free lemon/herb seasoning • 1/2 tsp. white pepper • Dill weed to taste • 2 pkgs. top with parmesan then cheddar cheeses. sprinkle paprika in a larger circle around parsley flake circle. Bake at 350 for 1 hour. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. milk. quartered and sliced • 2 cans of 15 oz. Combine potatoes and 1/4 cup onions. . Sprinkle with seasoned salt and garlic powder. sprinkle parsley flakes in a larger circle around the onions. 8 oz.
Add season salt and continue to simmer this combined mixture for another hour. Now add chopped green onions and additional season salt if desired. chopped green onions and rice. Blend the cream cheese in blender until smooth. pepper and dill weed to taste. chicken broth.In a saucepan. or until beans are very soft and a red gravy is produced. After beans have been cooking for approximately 2 hours. approximately 20 to 30 minutes. Then blend in zucchini mixture. except seasoning meat. Cook for approximately one more hour. a portion at a time. add zucchini. white rice. Add all other ingredients. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . then cover and reduce to a low heat and simmer. until smooth. Garnish with chopped chives or fresh flowers. 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). Cook mixture until soft. add remaining liquid. onions. Serve hot over warm. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Chill over night or until very cold. Add to a large pot and cover beans with water until water is two inches above bean line. Bring to a rolling boil. 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.
Losing fat safely takes time and patience. This is just a start for you. Dieting alone can cause the body to believe it is being starved. final mixture will be a little lumpy. it tries to conserve its fat reserves by slowing down its metabolic rate and. and it may also help keep the body's metabolic rate high during dieting. In response. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Athletes should avoid diets that fail to meet these criteria. . There are many. one should eat less and exercise more. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. In other words. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. it helps the body maintain its useful muscle mass. A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians. There is no quick and easy way to improve body composition. it loses fat at a slower rate. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. since weight lost through these practices is mostly water and lean muscle tissue. Athletes must consume a minimum number of calories from all the major food groups.200 calories. Prepare a medium-hot skillet. Be creative and use your imagination. as a result. lightly oiled. with the calories distributed over all the daily meals including snacks.500. women require at least 1. This ensures an adequate consumption of necessary vitamins and minerals. Not only does exercise burn calories. not fat.• 2 tbsp powdered sugar Mix all ingredients together very well. This can negatively affect his physical fitness.
will not make up for poor health and exercise habits. a mixture of both fats and carbohydrates is used. This section gives basic nutritional guidance for enhancing physical performance. To be properly nourished. Good nutrition is not complicated for those who understand these dietary guidelines. Aerobic exercise is best for burning fat. is the best type of activity for burning fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. burn little. stair climbing. Anaerobic activities. A good diet alone. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. crosscountry skiing. walking. if any. he needs to run or walk 35 miles if pure fat were being burned. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Exercise alone is not the best way to lose body fat. fat is seldom the only source of energy used during aerobic exercise. Instead. which uses lots of oxygen. For an average-sized person. such as sprinting or lifting heavy weights. bicycling. and jumping rope. especially in large amounts.500 calories in one pound of fat. fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. walking. running or walking one mile burns about 100 calories. and mental alertness. athletes should regularly eat a wide variety of foods fro-m the major food groups. examples include jogging. cross-country skiing. however. Diet In addition to exercise. rowing. swimming.selecting a variety of foods from within . A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and rowing. swimming. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. good health. Because there are 3. As a result. Aerobic exercise. proper nutrition plays a major role in attaining and maintaining total fitness. Aerobic exercises include jogging. In addition.Fat can only be burned during exercise if oxygen is used. bicycling. most people would need to run or walk over 50 miles to burn one pound of fat. In reality. exercise to music.
You will need still more calories if you are more than moderately active. and durations. results from the clogging of blood vessels in the heart. A high intake of fats. a person running at 6 miles per hour (MPH) will burn 0. Even snacking between meals can contribute to good nutrition if the right foods are eaten. when the number of calories used equals the number of calories consumed. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. The blood cholesterol level in most Americans is too high. a 150-pound person would burn 5.85 calories/minute (150 lbs. progressive disease.each group. = 5. To estimate the number of calories you use in normal daily activity. . they should eat three meals a day. x 0. A well balanced diet provides all the nutrients needed to keep one healthy. as shown in Figure 6-3./min. the state of energy balance (positive. By comparing caloric intake with caloric expenditure. and a typical. Weight is maintained as long as the body is in energy balance. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. Similarly. a person will burn 0. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. For example. x 0. and 15 if moderately active. has been associated with high levels of blood cholesterol. CAD. 14 if somewhat active. especially saturated fats and cholesterol. that is. multiply your body weight by 13 if you are sedentary. balanced. 150-pound male will burn 11. intensities. or negative) can be determined. a slow.034 calories per pound per minute.1 calories/ minute) or about 305 calories/hour.1 calories per minute (150 lbs.85) or about 710 calories in one hour./lb. while participating in archery. Another dietary guideline is to consume enough calories to meet one's energy needs. Keeping a daily record of all foods eaten and physical activity done is also helpful.079 cal. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. as shown in Figure 6-4.034 calories/minute/lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types./lb. Thus. Avoiding an excessive intake of fats is an important fundamental of nutrition. Good dietary habits help reduce the likelihood of developing CAD.079 cal. = 11./min. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. The result is a rough estimate of the number of calories you need to maintain your present body weight.
It plays an important role in maintaining normal body temperature. are the primary fuel source for muscles during short-term. high-intensity activities. in the form of glycogen (a complex sugar). Repetitive. age. In addition. At least 50 percent of the calories in the diet should come from carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. rice. and training sport. The current national average is 38 percent. high-intensity activities. the chief fuel burned is carbohydrates. 'but as the duration increases. potatoes) are the best sources of energy for active athletes. The body uses fat to help provide energy for extended activities such as a one-hour run. Individual caloric requirements vary. Athletes often fail to drink enough water. water lost through sweating must be replaced or poor performance. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. As a result. the contribution from fat gradually increases. Very intense activities use more carbohydrates. Concerns for Optimal Physical Performance Carbohydrates. such as candy. sex. Carbohydrates are the primary fuel source for muscles during shortterm. but to no more than 10 percent of our total calories. it is important to eat foods every day that are rich in complex carbohydrates. we should reduce our daily cholesterol intake to 300 milligrams or less. Water is an essential nutrient that is critical to optimal physical performance. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Sweat consists primarily of water with small quantities of minerals like sodium. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). depending on body size. and possibly injury. whole wheat bread. Foods rich in complex carbohydrates (for example. up to 60 minutes before exercising. Athletes . Cool. Initially. Finally. The evaporation of sweat helps cool the body during exercise. can result. pasta. Examples include weight training and the APFT sit-up and push-up events. It is also important to avoid simple sugars. We should increase our intake of polyunsaturated fat. because they can lead to low blood sugar levels during exercise. especially when training in the heat. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. plain water is the best drink to use to replace the fluid lost as sweat.
during.5+ hours) at intensities over 50 percent of heart rate reserve. can lead to abdominal cramps. During periods of intense aerobic training. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. to the total energy requirement of heavy resistance exercises. During intense training. Cholesterol is a fatlike waxy substance and is produced by the liver. Many people believe that body builders need large quantities of protein to promote better muscle growth. Sports drinks. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. nausea. these beverages can provide a source of carbohydrate for working muscles. The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight. these drinks should be used with caution during intense endurance training and other similar activities. and after exercise to prevent dehydration and help enhance performance. During prolonged periods of exercise (1. if any. On the other hand. one's need for protein might be somewhat higher (for example. . and diarrhea. Weight lifters. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.0 to 1. too much cholesterol in the body has damaging effects. are helpful under certain circumstances. Therefore. Protein is believed to contribute little. drinks that exceed levels of 10 percent carbohydrate. who have a high proportion of lean body mass. 1. The primary functions of protein are to build and repair body tissue and to form enzymes. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.should drink water before. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Although cholesterol has purposes and is important to overall health and body function. This can improve endurance. as do regular soda pops and most fruit juices.5 grams per kilogram of body weight per day). can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. it is necessary to first understand what cholesterol is.
High cholesterol can be avoided! With a nutritious diet. With too much cholesterol in the body. cholesterol cannot be dissolved in the blood. meat and eggs your cholesterol elevates.Cholesterol forms every cell within the body. vegetables. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. This is known as "good" cholesterol. When cholesterol is at a good level it works to build and repair cells. The purpose of this ebook is to inform. 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. You want to ensure that your levels of this cholesterol remain . This puts you at serious risk for disease such as heart and stroke. and produces bile acids which are proven to aid in the digestion of fat. which is another form of fat.) HDL transports cholesterol from cells back to the liver. In fact. In fact. When the cholesterol level is appropriate. molecules called lipoproteins carry cholesterol to and from cells. it plays a life-giving role in many functions of the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol." As with some fats. though. produces hormones such as estrogen and testosterone. the levels build up and cause damage by clogging your arteries. When you eat saturated foods such as dairy. HDL is either reused or converts to bile acids and disposed. As we progress with "30 days to lower cholesterol" you will learn healthy. This is done simply from reducing cholesterol by 1%. alternative ways to manage your cholesterol without having to rely on medications. educate and provide healthful options. Lipoproteins equip the cholesterol to move around the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Instead. there are several different body functions and several different substances that make up our understanding of "cholesterol. and grains you can maintain optimal health as they do not contain cholesterol. On the other hand when you eat foods such as fruits.
In addition. since having too low levels of HDL . a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. To maintain optimum health. HDL consists of more protein than triglycerides or cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. when we speak of having "cholesterol levels" we mean more than one number. gender. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. we are setting ourselves up for problems." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.may lead to heart problems. and aids to remove LDL from your artery walls." This documentary details the attempts of one man to live on fast foods and little exercise alone. If you want to see a graphic representation of this. some people require a very aggressive approach which includes cholesterol lowing medication. Other factors involved in this risk are age. We will address this issue as we progress in "30 days to lowering cholesterol. which can raise our bad cholesterol levels.even when other cholesterol levels are normal .high for optimum heart health. consider renting the documentary movie "Supersize Me. Low Density Lipoproteins (LDL. . Obviously. HDL aids to ensure protection from the risk of heart attack and/or stroke. gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening. family history of heart disease. smoking.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Due to heart risk factors besides diet. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. 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. other causes of high cholesterol are lifestyle. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Understanding the Causes of High Cholesterol Besides diet. and diabetes mellitus. For some.
Your Arteries and Cholesterol The job of your arteries is to pump blood. work harder and start earlier in adopting a healthy lifestyle and eating plan. High levels of bad cholesterol may even prevent arteries . Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. the cholesterol level starts to increase. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Once a woman starts menopause.especially bad cholesterol . Too much cholesterol in the blood . While there is not much that you can do about your age. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Just 20 minutes of aerobic exercise. Age and Gender: Cholesterol levels increase with age. each day will lower cholesterol. including walking. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. 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. Buy cooking oils that are unsaturated.prevents arteries from working their best.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. If you have a family history of heart disease and high cholesterol levels. Exercise does not have to be a large time or money commitment. Diet: An important consideration in eating is choosing lower fat. It is never too late to start on this path. Use low fat cooking sprays to replace heavy oils whenever possible.
High cholesterol levels fill arteries with thick substances that prevent your body from working well. the arteries expand and are filled with blood. heart attacks. For this reason. Arteries are constructed of a tough exterior and a soft. since cholesterol can actually lead to blockages in your arteries.or bad cholesterol levels that are elevated but not considered "very bad" . it is critical then that we keep arteries free of bad cholesterol for optimal health. The middle layer is elastic and very strong. Consider: Heart disease is one of the leading killers in North America. and strokes. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. As the heart beats. you need to keep your cholesterol levels in a healthy range. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . this system works effectively and the blood can carry oxygen and other essentials throughout the body. If this happens often enough you can suffer a heart attack or a stroke. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. Each are made up of epithelial cells. Even having "borderline" cholesterol levels .from functioning at all. Your heart becomes starved of required blood. This means that if you want to prevent heart disease. The main cause behind heart disease is this thickening of the fatty deposits in the arteries.can increase your chances of heart disease or stroke. smooth interior. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. In a healthy person. It helps pump the body's blood. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The inner layer is smooth and allows the blood to flow easily. eating a better diet and getting exercise can help keep you healthy. No matter what your current health. The heart relaxes and produces enough force to push the blood through.
In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. If you have too high cholesterol. this sort of diet will also make you feel generally healthier and more energetic as well. you can take steps to regain your health by following a low cholesterol and low fat diet. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Again. Sea salt is a better option. Receive 25_35% or less of your day's total calories from fat. Consume less than 200 milligrams of dietary cholesterol each day.Eating is one of the things that can affect your cholesterol level a great deal. If you need assistance seek out a nutritionist or dietician. 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. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. In fact. The effects over all will be immediate. Being overweight can contribute to cholesterol and to heart ailments. As an added benefit. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. especially if you have very high cholesterol. try to lower your saturated fat intake as far as possible. . Limit your sodium intake to 2400 milligrams a day. if you have elevated levels of high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. 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 even recommend that you get a smaller percentage of your calories from saturated fat. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. but reducing your intake of all salts is the better choice. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.
hot dogs. which can wreak havoc on your heart health. including select cuts of meat. 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.Refuse foods made with harmful trans fats such as margarine. poultry. . These foods include: Oats. High cholesterol foods include: Organ meats (this includes liver. 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. salami and fatty red meats All foods that are fried. • Enjoy foods high in soluble fiber. and especially processed meats such as deli meats. sausages. fish. dry beans. You can keep the skin on to seal in the juices so long as you remove the skin before eating. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. eggs and nuts each week. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. salad dressing and sauces. Limit and eat only in moderation if at all: Highly processed foods. bologna.
Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . While you do not want to overeat. When most of us think of "veggies" we think only of a few. there is no such worry.that North Americans face. If you have always felt deprived while following low-fat diets in the past. those nations that eat more fruits. You can only eat small portions of animal products before you have to worry about cholesterol content. you can avoid this in the future simply by eating more fresh fruits and vegetables. As an added bonus. fish. Increasing your intake of fresh (not canned. not poached. but some fruits and vegetables have been linked to lowering cholesterol in patients. chicken. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. The white "marble" is fat that can increase your cholesterol. Select fish such as cod that has less saturated fat than even chicken or other meats.not to mention the higher rates of obesity .and have lower cholesterol levels as a whole. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. To put it simply. and grains are healthier . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Even the leanest cuts of meat.When selecting meat. vegetables. With vegetables and fruits. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. choose leaner cuts. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Consider all the vegetables you may not have tried yet (please note that this list is not . you do not have to worry as much about eating too many fruits and vegetables. and cuts that have less white "marbleized" texture. white meat. In fact.
there are many delicious brands of peas. navy beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. many which you likely have not tried before. runner beans.there are too many vegetables to list here . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. red beans. green beans. soy beans. not just the seeds. These may include snow peas. borlotti beans. broad beans. lima beans to azuki beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. chickpeas. sugar snap peas. from black beans. kidney beans. and many others) Bean sprouts Lentils Peas (again.complete . mung beans. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .
Mutsu. Empire. Braeburn. Try the following varieties: Akane. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Cortland. Liberty. some quite rare. Gala. Kandil Sinap. 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. There are many types of mushrooms. yellow and red peppers. Chieftain. Mcintosh. Empress. 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. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. red potatoes.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. and others. Blushing Golden. Mantet. from the common to the exotic. you will be stunned by the range of lettuces out there. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. . orange. Arlet. it is a fungus. Honey Crisp. Fuji. from butternut to acorn to pumpkins and gourds. Centennial Crab. Jonagold. not just their size.
cranberries. many kinds. Red Haven. sea grapes. Red Secor. Patricia. Wilson Juicy. Baby Bananas. Red bananas. elderberries. Baking Bananas. Starking Delicious Plum. barberries. and others) Persimmons Pineapples Plums (including Mt. gooseberries. and sweet cherries such as Black Russians.Northern Spy. bearberries. Russet. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. crowberries. huckleberries. Red Astrachan. Canteloupe. blueberries. Reliance. and others) Berries (besides the usual strawberries and raspberries. nannyberries. Monmorency cherries. and Sensation Dwarf Peach. Beirschmidt. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Cassava. Yellow Transparent. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. currants. Opal. wineberries. Yataka. Honeydew. lingonberries. Watermelon. Unize Plum. Apple Bananas. Stanley Prune_Plum. Bartlett. boysenberries. Royal Plum. Canary. cloudberries. Lapins. Chinooks. and others) Cherries (from sour cherries. Hedelfingers. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Dietz. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. loganberries. there are dewberries. Starr. bilberries. Empress Prune_Plum. among others) Pears (including Asian pears. Virginia Gold.
you will want to cook your own meals more often. of course. Over the next 30 days. If you want to lower your cholesterol over the next 30 days. every week. find a variety of fresh fruits and vegetables you have not tried and try them. . you will naturally choose foods that are good for you and for your heart.treat it like a checklist of the food adventures you could have with food. most of us have tried only a small fraction of the fruits and vegetables that are out there. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. are notorious for offering poor nutrition and plenty of fat. Convenience foods. The fact is. salt. 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. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. The secret to low-fat eating is to make eating the right foods as attractive as possible. Print the list and circle all the fruits and vegetables you have not tried. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. use this list of fruits and vegetables. Read about new varieties of fruits and vegetables and try them as well. When you have many types of healthy and delicious foods to choose from.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. avoid all fast-food. convenience. and prepackaged meals. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.it is only a way to get you started in discovering new fruits and vegetables. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. In fact. Your taste buds and your cholesterol level will thank you for it. Realize that these lists of fruits and vegetables is far from complete . Cooking and Cholesterol If you want to lower your cholesterol. Make it a mission to buy some fresh fruits and vegetables you have not tried. Look back over the list of fruits and vegetables . and sugar. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.
These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. carrots.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Simply chop up some favorite salad greens (mescalin mix. 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.This isn't hard to do. If you have recipes you cannot part with. Buy some fresh herbs. Japanese. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Cooking to lower your cholesterol is not very hard. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. tomatoes. switch ingredients to healthier alternatives. zucchini. Vegan. cut more veggies into a salad. Use good olive oil instead of butter. and drizzle the salad with olive oil and lemon juice. If you must use salt. Use these to add flavor to your cooking rather than relying on salt. Don't overlook cookbooks that feature Chinese. Wrap some veggies in a tortilla. Not only is this healthier for you. There are many recipe books at your local library . even if you are lost in the kitchen. You can also create a very low fat salad dressing by combining half an avocado with some herbs . you can easily create a salad that is enticing. use only a pinch of the best sea salt you are able to buy. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. cucumbers. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Choose fresh ingredients .the very freshest you can. herbs) and garnish with a few nuts. and Indian recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Raw food.
Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. and other high-fat foods in your salads. Instead of fats or mayonnaise on your sandwiches . a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. . berries. 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. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. It can also be a great quick breakfast on days when you are in a rush. You can make similar meals with rice or even low-fat tofu. Combine until blended. Pastas: There are a number of pastas available. use lean and skinless chicken or other poultry. eggs. If you do want to add meat to your salad. Fruit Salads: Chopping up some of your favorite fruits. If you are using apples or other fruits that tend to "brown" in your salad.and lemon juice.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. Add the pasta and toss until the vegetables are the desired consistency. Sandwiches: Sandwiches are quite easy to make. Simply cook the pasta in a pot. Shred your favorite vegetables or cut them into very small pieces. but some combination of this recipe can give you a tasty meal with less fat. Many prepared pasta dishes use plenty of salt or cream-based sauces. opt for skinless poultry. and lemons can make a beautiful and attractive salad that is very low fat. Avoid croutons. from fresh pasta or dried pasta to vegetable pastas and rice pastas. whole milk products such as chesses. If you are craving desserts. Avoid highly processed deli and sandwich meats. This makes an excellent and very healthy snack. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Add your favorite fresh herbs (basil is a good choice) and combine. 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. Experiment with different fruit combinations to find different tastes. This can be a very tasty combination and is still quite healthy for you. Instead. All can be made into delicious and heart-friendly meals in minutes. bacon bits.
occasionally eating low-fat desserts and snacks such as angel food cake. so overindulging in these will certainly not allow you to keep your heart healthy. Lean meat dishes: When you have chosen your lean cuts of meat. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . puddings made with low-fat milk that make lower-fat alternatives. Choose only lean meats. you can make these foods even healthier by reducing the amount of fat you use in preparing them. and hydrogenated fats). low-fat yogurt. wafers. However. animal or graham crackers. these products still do often contain sodium. calories. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. cover with lemon juice and possibly herbs and grill or bake until done. and poultry rather than red meats. skim.simply place the fish on the cedar. and salt that you can. 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. fig and fruit bars. If this does not work. try to stave off the craving with fresh fruit. Enjoy white meats. fruit sherbert. fish. and cholesterol . Also. Consume fat free. you can get planks of cedar that are perfect for baking or grilling fish . Jello. If you absolutely crave a dessert or snack. take care to read the labels on these snacks and choose the brands with the least sugar. At many fish shops. calories. polyunsaturated. though.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.many are very high in sodium. 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. plenty of calories and some fats. For example. sodium. 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. fat.
even when those foods are processed and contribute directly to higher cholesterol. less than healthy foods have needed advertising. 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 . prepared. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. If you cannot find fresh produce out of season. we don't always do what is right. However.a large. juicy burger with all the toppings. pickled or tinned foods. 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. there is a huge market for convenience and "junk" . you likely picture the hamburger you see in advertisements . Odds are. but you have also learned to associate certain foods with certain ideas and ideals . When you picture a hamburger. spiced. though. simply because salads and vegetables are advertised a lot less. you may nit get the same strong images in your head.Choose fresh rather than processed. Face it. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. You learned to like some foods as a child.healthy processed foods. Traditionally. because they were not needed. 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. 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. try frozen foods that have no sauces or other ingredients added. they were for less-than. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Think of the last ten food advertisements you have seen. especially if we have followed less than ideal eating and life patterns for some time. Today.and likely this has been the doing of advertisers. It sounds crazy. Although we may know which foods we should be turning to and which lifestyle changes we need to make. adopting a very low-fat diet and healthier lifestyle is often challenging.
Take a look at those high-fat and cholesterol-high foods. Most people see the majority of food advertisements on television. Often. compare the amount of shelf space given to convenience foods. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. When you visit your local grocery store. . avoid the television for a while and watch your cravings for fatty foods decrease.they add ambience to make the meals more attractive and appealing. Advertisers do an incredible job at making foods attractive. 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. 2) Make good-for-you foods appealing. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Is it any wonder that restaurant meals . 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. Also avoid radio ads and restaurant advertisements in magazines and newspapers.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. In too many grocery stores. Add some music or candles to your dinner. and lower your cholesterol over the next 30 days as well. Advertisers are trying to make their products appealing. they are placed at eye level.foods. In fact. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. so that customers are more likely to walk away feeling happy and satisfied with their meal. After all. but many times these foods are less than great for your cholesterol level.even those that are fatty and terrible for your cholesterol . sugary foods. If this describes you. much as restaurants do. Figure out where you see advertisements for foods and then avoid those ads. junk foods. This is no mistake. 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. they come in brightly designed packages that grab the eye. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. though. There is no reason why your heart health should suffer because some advertiser is good at their job. 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. Odds are.
and look up stories about the disgusting things people have found in the fast foods and convenience foods. and other foods you are trying to avoid during the next 30 days.For the next 30 days. Try to do the same thing as advertisers . try to find ways to make these foods less appealing.without feeling cheated or deprived. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. If you find that you crave convenience foods. 3) Describe foods in a way that makes them appealing to you. use a little negative advertising. greasy. Advertising works by staying with you.such as "delicious" and "juicy" described about fatty foods. cold. imagine them in the worst possible light . fast foods. You can use the same technique to make good-for-you low-fat foods seem appealing. you will find it much easier to stick to a low-fat diet . and disgusting.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. .when buying food that is good for you. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. As soon as you are aware that you are craving the foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . This will make bad-for-your heart foods seem far less attractive. Ask your friends and family for their dining-out horror stories. 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 especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. watch out for negative words. Whenever you find yourself craving foods that are high in fat or sodium.as mushy. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 4) Use a little negative advertising. For example. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. recall the times you have had terrible fast food or convenience food meals. congealed.
When you make your meals yourself. healthy foods over the next 30 days . if you can. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. Replace your foods with lowerfat or healthier alternatives. That way you are far more likely to reach for low-fat. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Invest in parchment paper. 2) Make your kitchen a heart-healthy place.and are less likely to cheat on your new eating plan. go through your home and get rid of the foods that you should be eliminating or cutting back on. give it away. wok. 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. You do not have to invest a lot of money for this. you are more likely to reach for them when you are hungry.and for life! . 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. you can easily reduce how much fats and sodium goes into each meal. If these things are not in your home. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. you are more likely to turn to them when you are feeling hungry.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. While you are cleaning out your kitchen. a rice steamer. fried foods. you should eat in and eat foods you have prepared yourself almost all the time. Hang up some nice curtains or at least get rid of the clutter. For the next 30 days. If you have a deep-fryer. you are more likely to cook at home rather than being tempted to eat out. Also get rid of any fliers. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. 2) Give them away to a friend or food bank. no-stick cooking ware. . If you make healthy foods more attractive and visible. as you work to lower your cholesterol. or menus from take-out places and restaurants. advertisements. 3) Eat in. try to find ways to make cooking in your kitchen more appealing. If your kitchen is an enticing place to cook. If you keep cookies. and other temptations around. but prevent fruit flies. you are far less likely to be tempted by them. 4) Get lots of appealing heart-healthy foods into your kitchen.
make it a habit to meet friends at places that don't have food as a major entertainment. cooking with someone else tends to be more fun. This can make heart-healthy eating more difficult.we meet friends at restaurants. Plus. . Most of us plan our days and our finances. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. and have the opportunity to spend time with others who are concerned about heart health.listen to music or watch a movie on a portable DVD player as you cook. then find some way to make cooking time more fun . or spouse. 9) Get motivated. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. child. fear is a great motivator. Whether you get help from a roommate. 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. Many of us take in excess calories and fats when we eat out with others. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. You will learn many recipes and cooking tips for heart-healthy eating. For many of us. coffee shops. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. so that there is no excuse to turn to convenience food.5) Consider taking a heart-healthy cooking class. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. once you learn to cook healthy and delicious meals. or in your home rather than in restaurants or cafes that feature rich foods. This is especially a problem since we so often equate social times with eating . 7) Get help in the kitchen. The hard part is staying motivated to keep the diet plan up for weeks. Meet friends at the gym. 8) Socialize without food. but we often leave eating to chance. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Or. Over the next 30 days. 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. After a long day at work. If you have very high cholesterol. and pubs or we have movie nights that include take-out pizza. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Find ways to get yourself motivated to eat well for life. on hiking trails. it can be too daunting to come up with a menu and then cook a meal from scratch. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.
fruits. 13) Make cholesterol-friendly eating easier. Make sure that you eat different fruits and vegetables . Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. Luckily. sadness boredom.no larger than a pack of cards. types of fat. Sometimes. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. and other low-fat foods are among the most convenient foods out there. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. salads. When you prepare a meal. vegetables. list the times you are more likely to want to eat. this is very simple. high-sodium "fast foods. and other healthy meals easier. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If counting fat grams. list ways you can avoid the situation or at least make better choices when you are faced with it. If you can make low-fat alternatives easier to reach for than fast food. The portion size of grain should be smaller and the portion size of animal proteins (meats. Whether it is general stress." 11) Make heart-healthy food more interesting. Most of us have specific emotions and events that may make us turn to comfort food. Keep low-fat yogurt and other low fat foods around for fast snacking.10) Make heart-healthy food more convenient. 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. simply make sure that most of your plate is taken up by fresh fruits and vegetables. or meetings with your boss. and you will reach for these foods rather than turning to high-fat. fiber. milk products) should be smaller still . Sound too simple? Not at all. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. 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. If your walk home from work takes you past a favorite restaurant you find hard to resist. On a paper. sodium. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If Tuesday work meetings leave you reaching for cookies in your office desk. and beside each item. and cholesterol in each of your foods is causing you stress. 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 convenience or restaurant meals entirely. Eating a variety of foods on a regular basis is the most important step toward this goal. this may not be enough. Over the next 30 days. Eliminate foods such as organ meats. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. constituents. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. this simple formula will be a snap to follow and will actually lower your cholesterol. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Supplement product labels must include the words "dietary supplement".do your cooking with the olive oil. amino acids. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Use olive oil as your main source of fat and refuse other dressings or sauces . This will not make your cravings for less-than-healthy meals go away. you must weight the purported benefits against the potential risks . SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. There is no one magic pill or powder that you can take that will make you stronger. egg yolks. or give you more energy. There are thousands of supplements on the market. 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. inexpensive. full-fat dairy products. Variety is still important because bars and powders are not always low fat. metabolites. and extracts of these substances. Supplements include vitamins. herbs. all of which are easily accessible to athletes. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. lower your cholesterol by making sure that reaching for lowfat. but for most people interested in lowering their cholesterol. but it will go a long way towards ensuring that you don't give into the cravings.each day so that you get a variety. If you are on a very strict low-cholesterol diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. botanicals. If you are considering supplements. or easily digested by all. as well as concentrates. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Nor are supplements a substitute for regular exercise. minerals. skinnier.
If you have heart problems. even if you think that you can do this through the foods that you eat. 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. There are two routes to take. But. In addition to this.(and cost) before deciding to use any product. if you have a need to lose weight. the claims probably are too good to be true. Information is key. Quality is very important if you want to see benefits from supplementation. look for supplements that can offer weight loss benefits. Another source for information is the web. you can probably find a supplement or several that can address those problems for you. Therefore. It's like always giving your car premium gas and oil to do its job even better! . 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. find a good quality multi vitamin and take that as directed. Giving your body the nutrients that it needs to make it through the day is essential to your well being. For example. First off. These individuals can also help provide you with the information you need regarding improving your conditions. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. 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. While a diet that's full of nutrient rich food should not be replaced. But. How do you know how much to take? That's a trickier question. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. problems with gaining weight or other conditions. what do you take? First off. Don't assume that any information that you find is reliable. quality is essential to success here. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Again. If a product makes claims that sound too good to be true. First. start by finding a health food store or a vitamin supplier. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. you are probably still missing out. make sure that you have a reliable source.
Creatine is manufactured naturally in the body from the amino acids glycine. liver. This process takes place in the kidneys. without oxygen. Creatine is the most popular and commonly used sports supplement available today. Creatine is also a very good supplement for gaining muscle mass. For the majority of the population. The typical male adult processes 2 grams of creatine per day. This phosphate portion bonds to the ADP. Creatine is used for the resynthesis of ATP. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. the bonds in the ATP molecule are split. is the "power" that drives muscular energetics. ATP. mainly found in red meat. but you will be able to find a high quality supply at your local health food store or if you look on eBay. When ATP is depleted within the cell. 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.There are thousands of different supplements on on the market. The fastest method. or adenosine triphosphate. yielding ADP (adenosine-diphosphate). Approximately 40% of the body's creatine stores are free creatine (Cr). is through CP. and methionine. The energy released by breaking this bond powers the contraction of the muscle. and replaces that amount through dietary intake and fabrication within the body. including both elite athletes and untrained individuals. Some of which perhaps are not particularly useful. I can gain 5 kg of muscle in just two weeks using creatine. Creatine works by increasing the water volume within your muscle cells. There are several though that are very useful. There are many different varieties of whey protein. . creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are several methods by which the body rebuilds ATP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. while the remaining 60% is stored in form of creatine phosphate (CP). Creatine phosphate is "split" to yield the phosphate portion of the molecule. When a muscle is required to contract. Creatine is a natural constituent of meat. Once CP stores within the cell are depleted. arginine. I have been using multivitamin supplements and vitamin B supplements for 20 years. the cell can no longer contract. Another important supplement is whey protein. and pancreas. turning it back to ATP.
allowing further capacity to regenerate ATP.3 = 27 grams of creatine per day After the loading phase.03. After that. therefore the body will quickly move to other methods of replenishing ATP. so you would require 2. you must use your creatine regularly instead of sporadically for it to be effective. it's recommended that you stick to 5 grams per day. It can also delay fatigue during repeated workouts. Experts say in the "loading phase". your weight is multiplied by .7 grams in the maintenance phase. Creatine is also thought to increase the body's aerobic abilities.2 kg multiplied by . you should be consuming . Creatine is safe for most everyone to take with the exception of people with renal issues. the dosage is 20 grams a day for five to seven days. Essentially. So if you weight 200 pounds. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. There are two way to decide what dosage of creatine you should take. In other words. Glutamine . creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. 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. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. though. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.Supplementation with creatine increases Cr and CP within the muscle.3 grams of creatine per kilogram of body weight. the formula would look like this: 1 lb divided by 2. 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. The periods are brief because the ability of a cell to store CP is limited. this could get confusing! Not really. However. Many people like to take their creatine in a shake as it most often comes in the form of powder. 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. In the "loading phase" which is where you begin adding creatine to your diet. Follow along closely.
Again. Much of your protein will come from your diet. This includes stress that the body is under during periods of exercise. Protein has been shown to have the best effects on the body when combined with carbohydrates. If you want to build a ripped body. so you'll want to take it with milk or in a shake. Glutamine is also thought to prevent sickness. liver. during times of stress. This two to three gram dosage used post workout builds protein.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein The importance of protein to a body builder is a no-brainer. Sixty percent of glutamine is found in the skeletal muscles. you'll need both creatine and glutamine alike. and stomach tissues. . our body can produce more than enough. it usually comes in powder form. but if you really want to grow your body mass. The remainder is in the lung. Glutamine is a nonessential amino acid that is produced naturally by the body. The typical American diet provides 3. Two to three grams has been found to help symptoms of queasiness. promote healing. brain. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. glutamine reserves are depleted and must be replenished through supplementation. However. Protein is what makes up and maintains most of the stuff in our bodies. repairs and builds muscle and can induce levels of growth hormone found in the body. Of course.Another popular supplement among body builders is glutamine. increasing protein through weight gainers or protein powders is necessary. It is the single most important nutrient in a body building regimen. Research shows levels of supplementation from 2 to 40 grams daily. prevent sore muscles. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Many people are choosing to supplement daily due to the long growing list of benefits. it can result in muscle loss. and speed up growth hormone production. Under normal conditions. If you have too little glutamine in your system. You have to have a positive nitrogen balance in order to gain muscle mass. Over 60% of our amino acids come in the form of glutamine.
If not. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.The best type of protein supplement on the market is whey protein because it is the highest yield. The release of nitric oxide creates surges of blood flow. oxygen transport. sparing hard-earned muscle protein and glutamine stores within the body. It often comes in pill form. Its unfortunate high cost however makes me advise you to use it sparingly. which is the muscle pump we are familiar with. delivery of nutrients to skeletal muscle and a reduction in blood pressure. It also supplies the most amino acids that bodybuilders use. Nitric Oxide is present for a brief moment. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. It also signals muscle growth. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. low-fat milk. a key molecule manufactured by the body. Nitric oxide also comes in powder form as well. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and should be taken in the manufacturer's recommended dosage. You can also add in some fruit for flavor. Nitric Oxide. when a muscle contracts and blood vessels dilate. So whey is the best protein. Whey protein is the only choice when on a diet however. and will dissipate shortly after you complete your workout. speeds recovery. Combine the powder with some eggs. 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. Whey is the best investment because of its capacity as a postworkout recovery supplement. and increases strength along with stamina. As we said before. the best time to take your protein supplement is post-workout. which in turn leads to increased blood flow. Nitric oxide promotes extended ability to life weights. it's good to combine your protein with some form of carbohydrate for maximum results. Unfortunately this pump is only temporary. . and olive oil. Many body builders take nitric oxide for a variety of reasons. ice cream. As with creatine. When on low-carb diets whey can function as an alternate source of energy. causes vasodilation (an expansion of the internal diameter of blood vessels). especially on a diet. so you can take it in a shake just like with other powdered supplements.
especially if you use them together synergistically. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. However. a decrease in libido. they are illegal. They also enhance performance making a person stronger and extending their stamina. They are used in treating a variety of health problems including AIDS. you can take. All steroids eventually change to estrogen which causes feminization in men. That causes an enlargement of the breasts along with an increase in fatty deposits. which is known as stacking . complexion. steroids have some serious health implications when taken for reasons other than therapeutic. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. . However. Both of these substances are highly controversial. cancer. But those are the only ones I prefer to take apart from ginko biloba. general energy and well-being. 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. Ginko is great for circulation. Steroids increase testosterone production which can lead to overly aggressive behavior. and other serious diseases. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Using the supplements mentioned you'll see some results quickly. and in many places. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They can cause serious liver damage and even lead to liver failure. They help the body fight the ill effects of these diseases and promote healing.There are many other supplements. 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. but they are used by body builders all over the world. Steroids do have some advantages. so it's good for your brain. and low sperm count.
The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but many body builders take them to basically tell their muscles to get bigger. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. though. Even using various methods to help your body recover. A Healthy Emotional Life As you can assume. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work.Growth hormones stimulate the elements in the body that make muscles grow. At these times a good sauna. perhaps it's better to cut down on the workouts and allow for your body to recuperate. but more and more women are getting interested in it as well. it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. 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. It controls the way that you perform each action. You can get huge. They can be dangerous. your mind is a powerful tool and it helps you through each step of your day. Body building has long been thought of as a man's sport. a massage or soak in a hot pool will reduce the feelings of fatigue. MENTAL TRAINING Mind Fitness. They are naturally produced by the body. as well. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. . They can make you bigger quicker. You will still need to take time to rest though. Following is a list of recuperation techniques and a description of them.
challenged and attentive is essential to your well being and this fight. you need to exercise your mind. 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. including the simple fact that you may have to battle illnesses more often and with greater intensity. it's anything but easy to make it through the day without dealing with some type of stress or pressure. The mind's health is quite an important aspect and. you need to be able to effectively deal with it and then to move on. such as a death or deception. there are many ways that your mind's fitness may not be the right level that it should be. First. the importance of having a healthy brain is very evident. you need to be fully capable of thinking clearly. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Emotional health is an important battle that everyone must strive to improve. There are many various ways that you can improve your emotional state by learning how . While life affects each one of us. 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. performing mental tasks and you need to be able to conquer problems effectively. There are many different ways that this can happen. believe it or not. there is evidence that says that you can actually push off the onset by some time if you do the right things.Yet. 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. What's Healthy? For your mind to be in a healthy state. When you are emotionally or mentally unfit. your body's health is directly related. several key things must play a role. For this particular battle. In fact. Although you may be wondering just how you can control your minds fitness. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. In addition. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. should something emotionally troubling happen to you. For example. Keeping your mind active. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. A Healthy Brain With the onset of Alzheimer's happening to more and more people.
Those that are spiritually fit. While there isn't always a need to be religious or spiritual. you do all that you need to do and there's nothing limiting you. but it also causes all types of physical problems for those struggling with it. For those that do believe in a Higher Power. But. Believe it or not. 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. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. mentally unstable and unfit. Spiritual well being is a critical factor in maintaining your health. the right social activity is one way to improve your emotional health. Sometimes it may be important to remove the stressors from your life. learning to effectively manage stress is important. most people go through stages of depression. Where Are You Now? When it comes to determining how mentally fit you are. mental turmoil and even times when they are so stressed that they can not function properly. of course. Not only does it pull you down through causing large amounts of emotional trauma. you can consider them. you may think that you have nothing to worry about. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. and you. While you can't take away everything in your life that causes stress. 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. After all. too. . but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. it can often play a role in the way that you see your life as well as in your emotional state of mind. Indeed.to react to critical situations. too. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. It can lead to various health issues physically. but that's not a common occurrence. During these times. This is a personal decision. It can help you to tackle even challenging tasks with more ease and with success.
Do you have physical pain that is not the result of an injury? This could be stress related! 2. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. Be honest. If you have trouble sleep. For the most part. although you may not realize it. ask yourself these questions.Yes. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. then you should be considering the vast number of mind fitness needs you may have. Emotional eating is eating when things go bad. 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. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Yet this is a dangerous situation. your mind can be struggling at the same time. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. While you may not want to do this. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you struggle to make the goals that you set for yourself? 4. To determine where you stand in mind fitness. 1. consider this scenario that happens over the span of time. 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. it hurts to hear but just like your body goes through illness. or are eating whenever you feel like it. Do you hate the life that you are leading. It's easy to go to the food to get the satisfaction that you need. too. For many millions of people. stress and angry often? What does it feel like and how intense does it get? 5. While food never used to be so readily available. For example. . this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you feel anxiety. now.
you are not fitting well into your clothing. is to recognize that there is a connection between the way that you feel and the way that you eat. The first step in fighting the way that food makes you feel. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Emotional eating is one of the hardest cycles to break. you hate your job so much that the only thing that makes it feel better is eating something bad for you. your self esteem drops. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You decide you need a big. Soon.You begin by getting stressed at work. Just look at you. 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. Incorporate as many of these things into your life as you can. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. you didn't do the job right. 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.these are all things that people end up saying to themselves when they are emotionally depleted. As your self esteem drops. . You aren't any good. yet if left intact. Now. the pounds are creeping onto your hips. you almost purposely make the situation worse by eating bad. you find yourself in even more problems... A health self esteem is one that's confident but not overly macho. In just a bit we'll talk about some of the ways that you can have good mind fitness. You then find yourself dealing with pressure from the boss. though. You become upset at yourself. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. it's also one of the worst things you can do for both your physical and your mental health state. You should be able to feel confident in the decisions that you make and in the way that your life is moving. In fact. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. and you'll see differences in the way that you feel and the way that you see the world. You can't make the right decisions. fatty lunch.. You are a failure. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem.
Although challenging. ask what you could have improved on for next time. take care of the way that they look and those that do things for themselves are the most confident people out there. even when you don't pay attention to them otherwise. working through them and then letting them go. 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. Then. If you are married. that relationship alone will be one that you have to work on. learn how to accept compliments and to take criticism. its fun to have people around too! But. Those that dress well. both physically and mentally. In addition. This allows your mind to repair damage and it allows you to improve your network of friends. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Learn to take criticism positively. work on improving them if you can and then do the best job that you can overall. Those that have people around them to support them do well in many more aspects of their lives. Let's face. Getting away or even just finding time to play a board game is essential.Accept those. at least one time per week. you need to be able to say. If your boss says that the job wasn't good enough. how can you build a social network of people that you can rely on? Make time for those that you already have. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. "Hey. Build A Social Network A social network is a very important to your well being. Don't assume that they will always be there when you need them. Don't take friends for granted because they won't be there when you need them the most. In part of that comes the fact that if you want to have family and friends you . Getting down on yourself because someone doesn't like the job you did isn't okay. whatever way is fun to you. Relationships take time and work. Just putting on a beautiful outfit can make you feel good about yourself. Commit to going out and having fun. That means taking on the challenges that come up between people. You should always strive for a lifestyle that's positive with those in your family and your friends.
too. If the situations that you are in provide you with high levels of stress. getting the answers and working at it helps to improve the brain's function. To help remedy stress. Learning new things keeps the mind active and that means health. Asking questions. a physical activity. Stress affects your ability to function properly. by relieving stress. A hobby. now you have it! You know what to do to make your lifestyle improved through these changes. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. For starters. physical risks and puts your entire well being at risk for emotional breakdown. always keep yourself learning. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. It hinders you throughout your life by causing unhealthy living situations. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. You'll feel good about life and your social network. 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. it is important for you to find solutions to those problems. 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.need to be a friend. You need to find something that you love to do. but you have to do it! Stress is one of the largest problems in health today. but mentally you do! For starters. there are many things that you can do. use your brain power! You don't have to do any type of exercise with your brain physically of course. allowing you to fend off Alzheimer's and other conditions like it. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. or some other thing that really brings you happiness is necessary to have. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Managing Stress Its not easy job. . find an outlet.
It will cause cancer eventually in your lungs. and physical fitness increases. Too Your lifestyle is the way that you live your life. . Keep your self esteem positive. 2. Improve your stress levels and see physical. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Improve your social network to reduce stress and to improve your quality of life. but feeling good about yourself is a must for overall health. If you can't think of anything. smoking. Drinking And Drugs Each of those three things. 3. drinking and drugs. they are not everything. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. It also helps to make it through difficult times when you have someone by your side. mental and emotional benefits right away. By doing these things it will significantly improve the fitness that your mind has physically and emotionally.1. 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. 4. 5. 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. You Are What You Do. For example. Improve your brain's fitness by challenging it through new adventures. You probably already know the risks of what these things can do to your life. Improve them. learn something new. There are no ifs about it. is a problem for your health and your ability to make it through the life you have. Smoking. Unlike the other chapters. Lifestyle Fitness. 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. Working on this is hard. continuous learning and through challenges of all types. Do things that are enjoyable to you. but you may not realize the extent at which it takes to improve them. this one will be structured a bit different.
This can only happen if you stop soon enough. others can't. physical ailments hinder you more when you don't get enough sleep. you put your life at risk and you destroy the organs in your body. Why is sleep so important ? There are actually several reasons. For one. but the . It's the time that your body heals from the exertions of the day. There may be an underlying medical condition that could be causing it. When you quit early enough. sleep is the body's time to relax and to recoup what it's done all day. Some damage can be fixed through healing over time. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. your body can repair the damage that you have done to your lungs. It's the way that your mind works through problems. Those that don't get enough sleep are not capable of performing at their best physical or mental level. find a method to stop smoking and do it. Smoking and drugs are simply a no no. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. you need to remove these problems from it.Rest is one of the most overlooked parts of an exercise regimen. Stress hurts more. You kill brain cells. refresh and give yourself the best chance at improving tomorrow. even if it is one of the hardest things you will have to do. They aren't able to improve the level at which they can function and they make bad mistakes. Sleep Do you sleep ? No. To improve your lifestyle and to extend your life. then you aren't getting the right amount of sleep for health. You need this time for your mind to. 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. Drinking and drugs are just as bad. If you are facing problems with insomnia or are struggling to get to sleep. Your lifestyle fitness requires that you get quality sleep each night. You will find that your health increases.But. smoking is something that you can stop. It's a time to restart. talk to your doctor about it. you destroy your body slowly and methodically. though. To improve your fitness. your stress levels DO go down and you can feel better about the life you are living. your energy increases.
Working out in this state has its obvious downside. • Try having a light snack before bedtime. As your body temperature lowers. • Keep your bedroom dark and cool. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Not only will the caffeine keep you awake. You're better off waiting until the next day when your body has been given proper rest. your lack of muscular coordination places you at a much higher risk for injury. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. If you work up a sweat before trying to sleep. Some people disagree with this theory. During the suspended state of animation you are in. you should never work out after not sleeping the night before. . but if you go to bed on an empty stomach. you start to feel sleepy. Body temperature has a huge effect on our ability to fall asleep. Lack of sleep can have an intoxicating effect on your body.reality is it is actually a quite important principle. which is above the legal driving limit in most states. but you'll have to use the bathroom more often as well which will disturb your sleep. your body is doing exactly what you have been asking it to do during your workouts . • Get at least eight hours of quality sleep per night. Make sure this snack is light.096. though. According to the Journal of Applied Sports Science. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Just as you'd never head to the gym after drinking a few beers at your local tavern. 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. • Don't drink a lot of fluids before sleep. This will help you signal your body that it's time to think about resting. especially tea or coffee. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal.build muscle. Try having some white noise in the room like a fan running. Muscle adaptation and growth often occurs at night. • Establish both a regular sleep cycle as well as a pre-sleep routine. For starters.
While your body is sleeping. your marriage. Financial fitness isn't something that we'll stress for too long here. Growth hormones are very important in increasing muscle mass. and even your physical health. . your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. stress causes a wide range of health concerns for your body. Your body can recover and repair any damage you did during the day while you are at rest. growth hormones are also released. at least two hours beforehand. During a workout. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Just as sleep will give you more energy. but it really can be. Money is one of the largest causes of stress in people every single day. This is what makes you grow. but the majority of this happens while the body is at rest. but it is something to make part of your overall guide to living a long. • Don't eat before bed. A majority of growth hormones are also released when the body is in the sleep state. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. • Don't do stimulating things before bed such as watching television or working on a project. Just think of the role that money plays in your everyday life. your home life. it is also vital in helping your body recover and ultimately grow like you want it to. If you are having problems with sleeping. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. As you know. healthy lifestyle. there are many ways that you can overcome them.
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.
or network with others in social settings. as well as pictures of people who have made amazing transformations through a body building program.bodybuilder. sample workout plans. In researching this book. The Internet is another invaluable resource for body building information. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance. Ask around when you are in the gym. You will get the most information by joining their website. • www. Look around you and find what works for you. • www.com This is another super website where you can find tips and tricks about how to maximize your workout.abcbodybuilding. contest schedules and results. 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. and ways to prepare yourself for competition.getbig. and it will open you up to all sorts of insights into this great sport. You will find a whole new world opening up around you! . Here are a few you should really check out: • www. this author depended on several of these websites for information. but it's free. where to find supplements. You will find more information than you could have ever hoped for on this website including tips on nutrition.com This site is nothing less than amazing.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.