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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
then. and even years off of your life when you don't take care of your machine (your body. you are shaving away days. Really. weeks. but remember that fitness is something that you can get into the habit of doing which makes it easy. this will be something different. Fitness is a term that is used to help define the ability to stay in the best physical shape. is well maintained for many years. That's what we want you to think of when you think of fitness. But. Fitness is not something that you have to struggle with.Imagine walking alone at night and really feeling safe because you are physically strong. When you were learning how to do them. trust me on this from a guy that used to smoke two packs of cigarrettes per day. . then. You learned to put your clothes on. the entire machine works the best that it can. When the machine is neglected either in part or in the whole. Your body is designed to work as a machine. because it's a habit. all of my friends. then the machine won't run well and eventually won't run at all. it is a matter of staying healthy as long as possible. Sorry if I sound overly patronising. For most. If a car. once you learned how to do it. it will last many years longer. "What am I staying in shape for?" To each person. That's costly to you. Others may be recovering from an illness or injury.That's what gives me the POWER to SUCCEED. everything but so long as I am still fit and strong and healthy . When you were three you were probably taught to brush your teeth. Let's make fitness fun. Imagine having a greatly increased sex drive. for example. You may ask. Do you worry about brushing your teeth today? No. Others may need a certain level of fitness for their employment. you cut several years off the life of the car. for example you don't change the oil in it. but when you look at this as your body. If it isn't taken care of. When each part of the machine is cared for. it became something that you didn't think twice about.) Fitness is about SURVIVAL. it can be that simple to be healthy. Fitness is an essential part of life. you likely hated it. You'll learn many things that you'll be able to implement immediately to start experiencing success. Well I can go on about the benefits of fitness and will do so later in this book. You could take all of my money.
but it may hurt your ego a bit to do it. you'll see that fitness can be easily mastered by you. In fact. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. The same applies to experienced athletes that must alter or increase the training in a specific area . if you have the will power to save your life by sacrificing for just a few weeks. Granted. the first weeks of learning to be fit and staying healthy will be the hardest. You just can't give up what you love. it's an important first step. chances are good that area of your body is bothering you because it's an unhealthy area. IT WONT BE EASY AT FIRST. Nevertheless. 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. You'll claim that getting fit is just too hard. Don't worry. You'll find excuses about not doing it. Our first goal is to determine where you stand right now.Overcome the initial procrastination. You'll dread it.such as a weight lifter adding cardio to beat belly fat. It's just something that you do. this is painless. That's not true. . You will be sore and tired.
Ask your doctor where your blood pressure is. • 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. For adults. but it needs to be in a certain range to be healthy. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. The higher this number is. There are several tools that you need to use to determine your health level currently. this is generally 120 to 139/80 to 89. Its important to do this to more firmy establish and prioritise your fitness goals. Experinced athletes should also do a realistic self review . your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. . You can find calculators for many of these available to you free of charge on the web. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.this is part of the goal setting process. the more prone to health risks you are. You need to use them to understand exactly where you stand right now. You need this number to be there.
This is an important piece of information because of how vital it is to your health. your ideal weight is the weight that you should be. ideally.• Ideal Weight: In comparison to your height and body structure. your lungs and even your heart are suppressed. if you are overweight. But. 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. These three things are critical elements for you to take into consideration when considering where you stand right now. Beginners . there's much more for you to consider. causing difficulty for each organ there.What To Start With To get started with fitness. Those that have a larger midsection are most prone to health risks. Your waist is important because it is the indication on your body of your potential health risk. . In effect. The fat that is here will push into your body. Those that have a large midsection are the most prone to heart problems. the fat here is likely to be what kills you. Your kidneys. start by getting through these basic first steps.
Calculate your BMI. Write them down and post them in several locations in your home. and to work on first. It's going to come down and that will be quite rewarding! 4. Measure your waist. 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. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. Ask him for measurements of your blood pressure. Determine that you are healthy enough physically to begin improving through diet and exercise. You need this to see just how unhealthy you are currently. 2. Set your goals.1. 5. Do it the same time and same way every time you weigh yourself. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. Get your weight. 3. Pull up your shirt. to improve on. . not at your doctor's office. Determine what's important for you to maintain.
or giving up some addiction or bad habits. For others it will be less dramatic. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . There's much to learn and improve on for most of us. I got into it because I was a drug addict.Now that you have this done. With fitness everyday is a new beginning so you can always review your progress and set new goals. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. Cardio Vascular fitness level. I was very ill and thin. What You Will Learn So. Throughout this book. fitness is not just about weight loss. that's great! You are one step closer to being healthy. high cholesterol as well as other concerns even though they aren't technically overweight. People with some experience under the belt will need to examine their flexibility. you need to take into consideration the fact that overall health is in fact important to improve. Although many people start looking into fitness because they want to lose weight. For others. that will mean improving other qualities of your life. But. If you don't think that you need to lose weight. I'll point you in the direction of improving your overall health. strength etc. inflamation syndrome. Therefore. By understanding where you stand on these factors above. Many people are still at risk for high blood pressure. For me the impression made in the initial months was very strong because I made much progress in this time. For many that will mean losing weight. you can begin to improve your health. that's not to say that you don't have health problems beyond that level.
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. Remember. we'll tackle what the healthy standard is. Those with eating disorders can also benefit from physical conditioning. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. The longest i went without sleep in the army was 5 days and 4 nights . Many of you will be fighting with some bad habits. Because each plays a role in your overall health. we will start there. isn't enough if you aren't eating the right foods even if you are losing weight. we mean making sure you are emotionally and mentally fit. While your body must be maintained as much as possible for health. I know your situation. the goal is to improve your stress level. I normally need 9 if I'm training and eating heavily. Since your body is likely to be your largest factor impacting your life. it doesn't do much good if you don't eat the right foods. Losing weight. When i was in the army they were very keen on sleep deprivation.some say they only need 4-6 hrs.Each of these aspects is very important. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. With lifestyle fitness. though. 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. I say hogwash and current medical research says the same. smoking or drug use. With your mind fitness. Most of us need 7-9 hrs sleep everyday. . They used to tell us alot of bull that 6 hrs is sufficient. Its simply not true. for example. but 7-9 hrs is optimal. Namely alcohol. each aspect is just as important as the next. ways. Throughout each of these aspects. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. But giving up serious vices is not easy and you are well advised to get professional medical advice. GET ENOUGH SLEEP !!! Sleep . General Health: First things first. help you to understand where you are and then help you to get to the goals that you have. Sure you can function on less or more. and even fun. That means insuring that your overall life is healthy in regards to the life that you lead. Emotional stability is critical to overall health. especially of course if you are too fat. we'll teach you how to improve your life through easy.
give up the vices like drink and smoking. Change your diet . Your body is a well designed machine.So. . the time has come to improve the way that machine is working. Each part of your body functions well because of the support that other parts play. get 7-9 hrs sleep every night.if its unhealthy. delivering fuel to it so that it can perform its duty. In fact if you are looking at changing your body composition I dare you to do before and after shots. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Stress and recuperation are also critically important and are covered in another section of their own. Your lungs supply your heart with the necessary oxygen. actually. This is so you can see the improvements in coming weeks and months. 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. even those things that you don't think about doing like your heart beating and your lungs breathing. Your brain keeps everything working. Not only will you feel great but you will have medical proof. This means physically. I cover diet in another section because its very important.
the same day at the same time each week. Well back in the time of the cave man. Your job is to give your body what it needs to continue to perform correctly. What's Healthy? As we mentioned early. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. That means taking the measurements that we've listed. chances are good that your heart has been affected by it.Go to the library and read as much as you can on health and physiology. too. Your body is used to providing your muscles with the fuel that they need to work hard. If you have problems with your legs. you need to take into consideration the vast number of measurements that we've already taken. you can improve your overall health and then improve upon your situation by knowing how to. Keep a log of this information so that you can see your progression. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. we need to address your body's ability to do what it needs to through being physically capable. What some people don't realize is why their body has developed as it has. you should address these specific concerns. too. While your diet is something for the a later section. You should weekly weigh yourself. Yet. You shouldn't skip this step. these fat reserves could be used. your body can't maintain a healthy muscle mass. this could be a potential problem that needs to be considered. your neck. You may not physically be able to exercise . not to sit idle. It would store food in fat so that when there wasn't enough food available. You should understand how well your body is working. Talking to your doctor is a great place to start when it comes to determining your overall health. You cant do that without the information in your head and I cant teach you everything in just one book. to know what level of fitness your body is in. it's important for you to know where you stand health wise. your blood pressure and your body mass index are good indications of your overall health. Where Are You at? As we've mentioned. Your weight. your arms or anything else. it goes further than this. the body had to do what it needed to so that you could stay alive. If you don't work hard. Your muscles are necessary for functioning but they have been built to be used. If you are overweight. That way.
Understanding where you are is difficult for many at first. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. In actuality. pains or weight problems. Exercise is something that some people hate and others love. If you aren't having any physical limitations. its going to improve. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. But. personal trainers are making a tidy living helping people stay fit.to a certain level. Using your muscles and strengthening them are vital to improving health and fitness. Even an overall fit person can often improve their body's fitness through improving their body's makeup. As he became more popular. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. He became so successful. This competition was the basis for many . and body building supplements are at an all-time level of performance. but it will get easier. Gyms are big business. It's a hard realization. the sport of body building has been around for quite some time. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. chances are good that you aren't getting enough exercise and fitness into your life anyway. the man known as the "father of bodybuilding". It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. In the late 19th century. it's not the permanent solution. How Can You Improve ? Improving your body means improving your body's ability to move and function. even if you aren't overweight. not to sit in a chair at a desk all day. look at your body in other manners to determine what you can improve on. coupled with the other fitness elements later throughout this book. that's a great sign. he was credited with the invention of the first exercise equipment marketed to the masses. he created several businesses around his fame and was among the first people to market body building products bearing his name. one step at a time. Our overall plan to improving your body's fitness level is through exercise. Its not easy thing to do at first. but remember your body is built to be used. Again. Now. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much.
body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. stronger. .others to follow including the Mr. This book will guide you through some of the basics to get you started. body building has just grown in popularity becoming almost an obsession for many people. and the sport has evolved into a real competitive arena. nutrition was focused on more than ever. In 1970. you heard of him right ? Through the years. When World War II broke out. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. men around the world were inspired to become bigger in their physique. but you'll need some information first. and more aggressive in their behavior. Women have started to take an interest in honing their bodies. Of course. Training techniques were improved. and body building equipment evolved into an effective means for working muscles in ways never thought of before. Olympia competition that remains the most popular body building contest to date. there can be a lot to learn. nothing will compare to actually getting to the gym and lifting those weights.
the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. . Your body works with a natural cyclic rythym. The nervous sytem is quite remarkable. The nervous system prevents this from happening (thank heavens). Your workout routines. But you can raise one leg out to the side at 90 degree's i bet (everybody can). After a while you will develop a natural sense for this. The components of physical fitness are as follows: Cardio respiratory endurance .can you do the splits ? Probably not. supplimentation and recuperation should all fit in with your optimal body routine. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. hormones and waste products in the blood such as lactic acid. The three things of most interest to us in biochemistry are nutrients. and other activities and still have enough energy left over to handle any emergencies which may arise. Especially with the training and recuperation. If done in the right way the two are complimentary. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. then there is anerobic which is great for muscle and bone growth and strength. Diet also has a significant influence over biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. There is aerobic training which is best for cardio respiratory improvement and fat loss. Nothing else. consider this . If you can do it with one. Components of Fitness Physical fitness is the ability to function effectively in physical work. diet. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. training.Exercise Physiology Lets cover some basics about physical training. But its a nerve reflex that prevents you. Anerobics can aid the cardio system and reduce fat. Well guess what. Deeply tied in with all of this are your biocemistry and your nervous system. By training. By balancing your training and recuperation you can optimize your biochemistry. Aerobics can improve muscle function and growth.
Intensity. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Muscular endurance .the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. knee) or any group of joints through an entire.and following a good diet. a person must exercise often.Muscular strength . eye-hand coordination. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. "FITT" Regularity. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Appropriate training can improve these factors within the limits of each athletes potential. normal range of motion. reduces performance. elbow.the ability to move the joints (for example. and eye-foot coordination are classified as components of "motor" fitness. One should strive to exercise each of the first four fitness components at least three times a week. Body composition . from the Olympic-caliber athlete to the weekend jogger. progressive training. . Flexibility . Infrequent exercise can do more harm than good. Factors such as speed.the amount of body fat an athlete has in comparison to his total body mass. sleeping. Progression. To achieve a training effect. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Regularity is also important in resting.the greatest amount of force a muscle or muscle group can exert in a single effort. Time. The principles of exercise apply to everyone at all levels of physical training. muscle power. detracts from appearance. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Excessive body fat detracts from the other fitness components. and negatively affects one's health. agility. and Type.
Personally I have a cardio workout at the warmup stage. it does not improve a 2-mile-run time as much as a running program does.Balance. athlets become better runners if their training emphasizes running. to obtain maximum gains in muscular strength. goals and motivation. and Type. You will find that you can experiment and find the optimal routine for your metabolism. however. Ideally. muscle endurance. and flexibility training will not improve any of these three components. Variety. For example. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Although swimming is great exercise. Training must be geared toward specific goals. Overload. and flexibility should be performed each week to improve fitness levels. strength. Three physical activity periods a week. . Providing a variety of activities reduces boredom and increasesmotivation and progress. with only one session each of cardiorespiratory. Time. muscle strength. for example. Another way to allow recovery is to alternate the muscle groups exercised every other day. athletes should have at least three strength-training sessions per week. For optimal results.since overemphasizing any one of them may hurt the others.you must strive to conduct 5 days of physical training per week. at least three exercise sessions for cardio fitness. then I do my weight training and perform stretches between my weight exercises. These factors are Frequency. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Specificity. To be effective. 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. The acronym FITT makes it easier to remember them. especially when training for strength and/or muscle endurance. time. Thus. a program should include activities that address all the fitness components.Intensity. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Recovery.
Wednesday. all components of fitness can be developed using a three-day-per-week schedule. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. For example. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. the greater the intensity of the exercise. a five-day-per-week program is much better than three per week. and Tuesday and Thursday are devoted to muscle endurance and strength. . Such programs. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. INTENSITY Intensity is related to how hard one exercises. Monday. Unfortunately.and Friday are devoted to cardio fitness. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. when coupled with good nutrition. it is the factor many units ignore. Wednesday. In the first week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. However. Stretching exercises are done in every training session to enhance flexibility. 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. Depending on the time available for each session and the way training sessions are conducted. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. and those that exceed 90 percent HRR can be dangerous.With some planning. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. By training continuously in this manner. and cardio fitness is trained on Tuesday and Thursday. you may also choose to run on Tuesday and Thursday. will help keep you super fit. and Friday. if you have a hard run on Monday. The more energy expended per unit of time. The following training program serves as an example. and Friday. During the second week. 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). It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. However.
and. if he is in reasonably good shape. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. With this information. at 80 percent MHR. . and relative conditioning level. and. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. A athlete determines his estimated maximum heart rate by subtracting his age from 220. For example. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. a 20. If a athlete knows his general level of cardio vascular fitness. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the group run will be too intense for some and not intense enough for others. an appropriate THR or intensity can be prescribed. By determining one's maximum heart rate. if he is in excellent shape.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). (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. if he is in poor shape.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). the THR is figured using the estimated maximal heart rate. one must compensate for its built-in weakness. at 60 percent HRR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. a person who is in poor shape should exercise at 70 percent of his MHR. at 70 percent HRR. at 90 percent MHR. if he is in excellent physical condition. resting heart rate. As a result. one can be sure that the intensity is enough to improve his cardio fitness level. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. graphic$$$$$$ When using the MHR method. graphic$$$$$$ Percent MHR Method With this method. One's ability to monitor the heart rate is the key to success in cr training. Thus. To compensate for this. he could start at 85 percent of his HRR. For example. if he is in relatively good shape. he can determine which percentage of HRR is a good starting point for him.
Before anyone begins aerobic training.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. In summary. Exercising at any lower percentage of HRR does not give the heart. In this case. and lungs an adequate training stimulus. (See Figure 2-lB. the athlete should monitor his heart rate. muscles. particularly if they cannot find more than 20 minutes for cr exercise. If his pulse rate is below the THR. place the tip of the third finger lightly over one of the carotid arteries in the neck. he should know his THR (the heart rate at which he needs to exercise to get a training effect).) Yet another way is to place the hand over the heart and count the number ofheart beats.7. (See Figure 2-1A. the percentage (70 percent in this example) is converted to the decimal form (0. As shown. When 91. or to see if one is within the THR during and right after exercise. For example. use the THR of 161 BPM figured above. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.83 or 27) if he is exercising at the right intensity. the value is rounded off to the nearest whole number. During the 10. or maintain. the athlete should get a count of 27 beats (161/6= 26. At this time. To determine the RHR. the product obtained by multiplying 0.) During aerobic exercise. then multiply this by six to get his heart rate for one minute. When the calculations produce a fraction of a heart beat.70 and 131 is 91. (See Figure 2-1 C. and immediately after exercising. the body will usually have reached a "Steady State" after five minutes of exercise. He should count his pulse for 10 seconds.70) before it is multiplied by the HRR. an adequate level of fitness. as in the example.7 results. and the heart rate will have leveled off. he must exercise harder to increase his pulse to the THR. Thus. This will let him determine if his training intensity is high enough to improve his cr fitness level. a THR of 160.7 BPM is rounded off to give a THR of 161 BPM.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. These arteries are located to the left and right of the Adam's apple. .7 is added to the RHR of 69. 160.second period. The result is then added to the resting heart rate (RHR) to get the THR. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.
your body will work to improve its function by improving how much work your heart can do. during aerobic 70 percent HRR. For example. the shorter the time needed to produce or maintain a training effect. It is inversely related to intensity.If his pulse is abovethe THR. a 40-year-old athlete with a low fitness level should. To improve cr fitness. He should check his exercise and post exercise pulse rate at least once each workout. .to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. an athlete can easily find his own THR just by knowing his age and general fitness level. If he takes only one pulse check. TYPE First we will discuss aerobic training. He should count as accurately as possible. • Start with basic aerobics and work up as your tolerance increases. In this type of training. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. talk to your doctor. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. he should do it five minutes into the workout. the longer the required duration. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. since one missed beat during the 10-second count. If not. refers to how long one exercises. The more intense the activity. A athlete who maintains his THR throughout a 20. Using this figure. then start with a basic program. or duration. the athlete must train for at least 20 to 30 minutes at his THR. To find out if you have any limitations. Walking is a great place to start. Here are some tips for you to get in aerobic training." This method relies on how difficult the exercise seems to be. the less intense the activity. TIME Time. multiplied by six. gives an error of six BPM. Another way to gauge exercise intensity is "perceived exertion.
. elliptical machines. -Tennis (singles). Swimming.Walking (vigorous).) -Racquetball (singles). .Swimming. . . . .Running. -Handball (singles). playing your favorite sport. . Your goal is to start with 10 minutes of continuous aerobics three times a week.Exercising to music. They must also be of sufficient duration and intensity (60 to 90 percent HRR). . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Skiing (cross-country).Bicycling (road/street). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. though. -Basketball (full court). SECONDARY (Done with partners or opponents of equal or greater ability.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Road marching.Bicycling (stationary). • Move on to more aerobic style exercises. as soon as your body allows for it. .Rope skipping. . and other physical activities are perfect for aerobics. running. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . .Rowing.Stair climbing.Jogging. . You should try to increase this to 30 minutes three times per week. bike riding.
If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. However. Every activity has its drawbacks and you must weigh the advantages and disadvantages. The faster the run. he should do two things: 1) gradually buildup to running that frequently. ankles. The arms swing naturally from front to rear in straight lines. Proper warm-up and cool-down. Besides learning running techniques. the faster the arm action. A well-conditioned athlete can run five to six times a week. knees. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. athletes need information on ways to prevent running injuries. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. and. I prefer the rowing machine as It can avoid injuries associated with running.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. help prevent injuries. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and the feet strike on the heel and push off at the big toe. but can also be a major cause of injuries. The most common injuries result from running and occur to the feet. 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. The elbows are bent so the forearms are relaxed and held loosely at waist level. (cross-body arm movements waste energy. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. to do this safely. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs.
(2:00 minutes . it can be estimated from his last APFT by taking one half of his 2-milerun time. Using the work-interval time for each 440-yard lap from Step 3. 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. the pace for an interval training workout is calculated as follows: Step 1. 59 seconds during interval training based on the athlete's 16:00.) Step 3. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. In this way. hiking. 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. In interval training. (8:00 minutes/4 = 2:00 minutes per 440 yards.relatively short time and increase his running speed. Step 2. bicycling. 56 seconds (1:56) for each 440-yard run.1 to 4 seconds = 1:59 to 1:56. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Using the time from Step 1. swimming. twice the length of the work-interval periods. The athlete's 2-mile-run time is 16:00 minutes. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Using a 2-mile-run time of 1600 minutes as an example. . 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. Recovery periods. If a athlete's actual 1-mile-race time is not known. This type of intermittent training can also be used with activities such as cycling. 56 seconds to 1 minute. These recovery periods. the energy systems used are allowed to recover. each 440-yard lap should be run in 1 munute. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. and his estimated pace for 1 mile is one half of this or 8:00 minutes. therefore. will be 3 minutes.) Thus. Determine (or estimate) the actual 1-mile-race pace. rowing. 2.
Each 440-yard jog should take twice as much time as the work interval (that is. there are two seconds of recovery. Thus. For each second of work. 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. 56 secons by an easy jog of 440 yards for recovery. As with any workout. After a athlete has reached a good cardio vascular fitness level using the THR method. interval training should be introduced into his training program gradually and progressively. As a result. As with any other new training method. Run six to eight 440-yard repetitions with each interval run at a 1:56pace.rest ratio is 1:2. another type of cardio vascular training sometimes called speed play. During the recovery interval. with at least one recovery day in between. At first. refer to Table 2-1. FARTLEK TRAINING In Fartlek training. he should do it once a week.This can be done on a 440-yard track(about 400 meters) as follows: 1. 2. his recovery is quicker. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. he may do it twice a week at the most. He may also do recovery workouts of easy jogging on off days. Follow each 440-yard run done in 1 minute. monitoring THR and using it as a training guide is not necessary. 3:52). If he responds well. As the athlete becomes more conditioned. It shows common 1 -mile times and the corresponding 440-yard times. Because the heart rate is not the major concern during interval training. the athlete varies the intensity (speed) of the running during the . athletes should start intervaI workouts with a warmup and end them with a cool-down. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. he should be ready for interval training. the heart rate usually falls to around 120 to 140 beats per minute. Because of the intense nature of interval training. the workto.
When ready. In such cases. the distance should be one mile or less. through woods. Each group starts its run at the same time. The speed and distance can be increased gradually as the athletes' conditioning improves. and they can accommodate large numbers of athletes. Those who add non-running activities to their training may not improve running ability as a consequence.workout. or on any other irregular terrain. Alternate Forms of Aerobic Exercise Some athletes cannot run. At first. The object is to cover the distance in the shortest time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The unit is divided into ability groups using 2-mile-run times. Their drawback is that they require special equipment and facilities that are not always available. In Fartlek training. bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. At this time he recovers by jogging at an easy pace. Instead of running at a constant speed. It should then be gradually increased to four miles. over hills. depending on the terrain and fitness level. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. many runners prefer Fartlek training to interval training. It consists of running a certain distance on a course laid out across fields. It can be used as both a physical conditioning activity and a competitive event. Swimming. Cross-country runs have several advantages: they provide variety in physical fitness training. he starts with very slow jogging. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. athletes should start slowly and progress gradually. . the athlete varies the intensity (speed) of the running throughout the workout. and the running is not done on a track. they may use other activities as supplements or alternatives. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. neither the running nor recovery interval is timed. For these reasons. he runs hard for a few minutes until he feels the need to slow down. As with all exercise. However.
Body position that enhances the blood's return to the heart. and do pool-side kicking for an excellent aerobic workout. athletes will help to ensure that they are working at the proper intensity. rope jumping. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Thus. For injured athletes. Partial support of body weight by the water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. etc. walking. if needed. After five minutes. running. This is because.SWIMMING Swimming is a good alternative to running. For example. a athlete should set his THR about 10 bpm lower than while running. cycling.g. which minimizes lower body stress in overweight athletes. Non-swimmers can run in waist-to chest-deep water. adjust the intensity. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.. The swimmer should start slowly with a restful stroke. CYCLING . Compared with all the other modes of aerobic exercise presented in this manual (e. By modifying their THRs in this manner while swimming.) in swimming alone. he should stop to check his pulse. Some advantages of swimming include the following: Involvement of all the major musclegroups. cross-country skiing. It is used to supplement running and develop upper body endurance and limited strength. the heart does not beat as fast as when doing the other types of exercise at the same work rate. tread water. in order to effectively train the cardio vascular system during swimming. compare it with his THR and. They can also do calisthenics in the water. in swimming. Together these activities combine walking and running with moderate resistance work for the upper body. one's THR should be lower than while doing the other forms of aerobic exercise.
a athlete recovery at low speed and/or low should set his THR at resistance. The heart rate should be monitored to determine the intensity. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. adding hill Cycling should be work. After about three months. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Athletes can alter the cycling intensity by changing gears. A simple way to increase walking speed is to carry the arms the same way as in running. 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. It is enjoyable. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. requires no equipment. Dis. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. it will not produce any significant cardio vascular conditioning. the athlete can vary the speed and resistance and use periods of active For swimming. he should walk 45 to 60 minutes at a faster pace. athletes can bicycle outdoors or on a stationary cycling machine indoors.Cycling is an excellent exercise for developing cardio fitness.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. and causes few injuries. For interval training. and increasing velocity. As the walker's fitness increases. . He can increase the intensity by adding hills or stairs. However. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). WALKING Walking is another way to develop cardiorespiratory fitness.
one form or another of crosscountry skiing can be done almost anywhere . The work load is determined by the difficulty of terrain. Some runners use it as a substitute for running during bad weather.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. The action is similar to that used in brisk walking. Rope jumping. Some of movement of the arms the highest levels of aerobic fitness and legs. and in parks and forests. and the intensity may be varied as in running. and poles often obtainable from the outdoor recreation services. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and is not affected by weather. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. endurance. It requires little equipment. and the time spent jumping should be increased as the fitness level improves. They should attain and maintain their THR to ensure a training effect. these . is easily learned. may be done almost anywhere. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and the frequency and duration of rest periods. However. squash. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Equipment is reasonably priced. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness.on country roads. and racquetball) involve bursts of intense activity for short periods. boots. developing ever measured have been found in muscular and cr cross-country skiers. golf courses. with skis. when doubled and stood on. Although some regions lack snow. Cross-country skiing is easy to learn. however. the pace. open fields. reaches to the armpits. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. A beginner should select a jump rope that.
Workouts can be done in a small space by diverse groups of varying fitness levels. they may be an adequate substitute for lowlevel aerobic training. Progressively working against resistance will produce gains in both of these components. Because running increases endurance. the workout addresses every component of fitness. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. Although muscular endurance and strength are separate fitness components. they are closely related. There is no prerequisite skill. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. hops. bodybuilding athletes need a high level of muscular endurance and strength. and it can be totally individualized to every fitness level by varying the frequency. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. intensity. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. challenging activity that combines exercise and rhythmic movements. If played vigorously each day. or many other calisthenics. but the reverse is not necessarily true. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. It is a motivating. One can move to various tempos while jogging or doing jumping jacks. . In addition to cardiorespiratory fitness. and duration. If strengthening exercises are included. it helps improve performance in racket sports. Warm-up and cooldown stretches should be included in the aerobic workout. jumps.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players.
Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Now. They are described here. affect it by varying the resistance throughout the range of motion. To achieve a constant speed of movement. and the lifting of weights.If you need to lose some weight. Isokinetic contraction causes the angle at the joint to change at a constant rate. sit-ups. You don't have to have bulging muscles. Strength training is essential because it allows you to improve the way that your body works. . with less likelihood of being strained or hurt through your daily exercises. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. They are able to be used easier. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Muscles that are strong are less likely to become injured. Common examples are push-ups. But. Force is produced with no change in the angle of the joint. while not precisely controlling the speed of movement. strength training is a very essential aspect of making sure that happens. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. There are other resistance-training machines which. you don't have to be a body builder here. This requires the use of isokinetic machines. you do want to develop lean muscles that are strong and therefore healthy. at 180 degrees per second. as when pushing against a wall. Isometric contraction produces contraction but no movement. isotonic. Muscle burns through fat faster. too. With strength training. movements or even in accidents. allowing you to lose weight faster. for example. Muscular Contractions Isometric. you will be able to move flabby muscles and fat into lean muscles.
the muscle may be able to handle more of an overload eccentrically. isotonic. so there is more muscle soreness following eccentric work. on the upward phase of the biceps curl. When a muscle is overloaded. For example. This is a concentric (positive) contraction. it is important to know the following strength-training terms: Full range of motion. in return. In the concentric phase (shortening) the muscle contracts. As a result. however. makes the muscle and connective tissue more susceptible to damage. This greater overload. To obtain optimal gains. may produce greater strength gains. or isokinetic contractions. Exercise a joint and its associated muscles through its complete . The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. The nature of the eccentric contraction.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. while in the eccentric phase (elongation) the muscle returns to its normal length. Each type of contraction has advantages and disadvantages. This is an eccentric (negative) contraction. Isotonic and isokinetic contractions have two specific phases . During the lowering phase of the curl the biceps are lengthening. it adapts by becoming stronger. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. the overload must be applied thoughout the full range of motion. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically.the concentric or "positive" phase and the eccentric or "negative" phase. the biceps are shortening. To understand the principle of overload. Actually. and each will result in strength gains if done properly.
The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Muscle Failure This is the inability of a person to do another correct repetition in a set. When a muscle is overloaded by isometric. . Set This is a series of repetitions done without rest. This is crucial to strength development. it adapts by becoming stronger. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). one repetition has been completed.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. isotonic. Similarly.
the resistance is too great and should be reduced. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. The weight should also not be too heavy.) A better and easier method is the repetition maximum (RM) method. specificity. to develop both muscle endurance and strength. This weight is the 8-12 RM for that exercise. an effective range is a 3-7 RM. For example. and variety.Principles of Muscular Training To have a good exercise program. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to achieve enough overload. If one cannot do at least three repetitions of an exercise.70 = 140 pounds] to get 70 percent of the 1 -RM. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. Although the greatest improvements seem to come from resistances of about 6-RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. regularity. he momentarily cannot correctly do another repetition. the weight selected should be heavier and the RM will also be different. This weight is the 3-7 RM for that exercise. the seven principles of exercise must be applied to all muscular endurance and strength training. However. progression. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. the muscle must be overloaded. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. For example. These principles are overload. if a athlete's 1 -RM is 200 pounds. OVERLOAD The overload principle is the basis for all exercise training programs. In other words. . Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should be heavy enough so that. recovery. balance. (For example. after doing from 8 to 12 repetitions. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. multiply 200 pounds by 70 percent [200 X 0.
Using any combination of the above. .Reducing the rest time between sets. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. there will be no further gains. the athlete must always strive to overload his muscles.Increasing the number of sets. (Good form is more important than the speed of movement. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.) .Increasing the speed of movement in the concentric phase. . when an athlete trains with a 25-RM weight. the greater the number of repetitions per set. gains in muscular endurance will be greater than when using a 15-RM weight. To develop muscular endurance. This is his 12+ repetition maximum (12+ RM). However. . PROGRESSION When an overload is applied to a muscle.Increasing the resistance. his RM should be determined from an analysis of the critical tasks of his sport. If the workload is not progressively increased to keep pace with newly won strength. For example. The key to overloading a muscle is to make that muscle exercise harder than it normally does. . but the gain in strength will not be as great. When a athlete can correctly do the upper limit of repetitions for . With continued training. Whichever RM range is selected. To optimize a athlete's performance.Increasing the number of repetitions per set. most athletes will benefit most from a resistance training program with an 8-12 RM. it adapts by becoming stronger and/or by improving its endurance.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: . the greater will be the improvement in muscle endurance and the smaller the gains in strength.
SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. RECOVERY . REGULARITY Exercise must be done regularly to produce a training effect. He should continue with that weight until he can do 12 repetitions correctly. A athlete can work out three times a week. the principle of regularity is violated and gains in strength are minimal. he ensures maximum carryover value to his chosen sports. These groups can be identified by doing a simple assessment. if his plan is to do 12 repetitions in the bench press. in a given task. For example. In a multi-set routine. this upper limit should be 12 repetitions. To improve his muscular endurance and strength. at the same time. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets.12 RM).the set without reaching muscle failure. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. If the athlete's performance of a task is not adequate or if he wishes to improve. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. but when different muscle groups are exercised at each workout. In this way. he feels the muscles on each side of the joints where motion occurs. if his goal is to do three sets of eight repetitions of an exercise. The principle of regularity also applies to the exercises for individual muscle groups. For most athletes. Exercise must be done regularly to produce a training effect. strength training for the identified muscle(s) will be beneficial. The athlete slowly does work-related movements he wants to improve and. Sporadic exercise may do more harm than good. it is usually time to increase the resistance. then increases the resistance by no more than 10 percent. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. He then should increase the weight by about 5 percent but no more than 10 percent. He continues to work with that weight until he can complete all eight repetitions in each set. the athlete must do resistance movements that are as similar as possible to those of doing the task. but three workouts per week are best for optimal gains.
and Friday and the upper body muscles on Tuesday. Thursday. Strength training can be done every day only if the exercised muscle groups are rotated. The recovery time between different exercises and sets depends. at this level. and Saturday. you will be training your shoulders and arms to some extent as well as the chest. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the legs can be trained with weights on Monday. The chest. so that the same muscle or muscle group is not exercised on consecutive days. and it's okay to work out all three muscle groups in each workout. So for example. It's important to note that when training the primary muscle groups. on the intensity of the workout. I recommend that you remain at this level for at least three months. you may train your legs. For example. You can move on to a four day routine. Normally. Following this you would have a day off. When exercising in this fasion. you're also training secondary muscle groups at the same time. in part. The muscles must be allowed sufficient recovery time to adapt. MUSCLE GROUPS There are three main muscle groups. Consecutive days of hard resistance training for the same muscle group can be detrimental. There are also secondary muscle groups. the legs. Someone at beginners level should work out all three main muscle groups. but they should allow at least one days recovery and between workout days. Beyond this basic level of training. the arms. 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. For example.the neck and the midsection. .There should be at least a 48-hour recovery period between workouts for the same muscle group. For beginners. you begin training different sections of your body in each workout. the recovery time between sets should be 30 to 180 seconds. the upper back and the thighs. Recovery is also important within a workout. Sample workout routines are provided for someone at this level of training. then you simply repeat the sequence once again. This is because when you train the primary muscle groups you also train the secondary ones. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Wednesday. the primary muscle groups should always be trained first in the workout. when doing bench press.
Split routines can also be used to integrate cardio training with weight training. But training at this level is not recommended for basic or intermediate level athletes. If you do use too much weight. . follow an overhead press with a lat pull-down exercise. Activating one muscle results in a pulling motion. For example. while activating the opposing muscle results in the opposite. Personally. do not hesitate to take a rest and spend some time recuperating. in turn. It is important to do exercises that work all the major muscle groups in both the upper and lower body. for example then the following day. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If you go for a run on one day. When planning a training session. There's little point in exercising at all if you only intend to do it for three months. This technique helps ensure good strength balance between opposing muscle groups which may. or pushing. The latissimus dorsi muscles will not be overloaded and. BALANCE When developing a strength training program. When you are ready for a day off. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. reduce the risk of injury. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. For example. If curls are done first. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Examples of these workouts are given later. Sequence the program to exercise the larger muscle groups first. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. they may not benefit very much from the workout. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. followed by the muscles of the upper back and chest. 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. then the smaller muscIes. For this reason. as a result. It's always important to judge by the feeling in your muscles and your general energy level. I have seen this happen many many time's. movement. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). you can train your upper body.Beyond the four-day routine are five and six day routines. Most muscles are organized into opposing pairs. As a result.
There are also other factors to consider. safety.training program can be very boring. For example. and altering the volume and intensity are good ways to add variety. when in the field). All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. for variety or due to necessity (for example. Correct breathing is another safety factor in strength training. exercise selection. Lifting too much weight forces a compromise in form and may lead to injury. he can switch to partner-resisted exercises or another form of resistance training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. low back. To ensure safety and the best results. as this can cause dizziness and even loss of consciousness. he can do squats with a barbell instead of leg presses on a weight machine. Each athlete must understand how to do each lift correctly before he starts his strength training program. As long as all muscle groups are exercised at the proper intensity. both should know how to use the equipment and the proper spotting technique for each exercise. A poorly designed strength. and phases of conditioning. The athlete should never hold his breath. who can observe his performance as he exercises. However. and they may also produce better results. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . Breathing should be constant during exercise. and neck. A natural tendency in strength training is to see how much weight one can lift. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. or spotter. As a general rule. The weight lifter should always do weight training with a partner. namely. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described.then the arms. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. changing the exercises. Also. improvement will occur. Using different equipment. abdominal. The athlete should periodically substitute different exercises for a given muscle group(s).
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 floor. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. shoulders. For most people. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. the pull-down exercise produces motion at both the shoulder and elbow joints. Power lifting is probably safer than an Olympic lifting. These exercises will be detailed in a following section. most of the exercises in the program should be "multi-joint" exercises. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. and not for . Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Usually eight wellchosen exercises will serve as a good starting point. only works the arm flexor muscles. low back. For example. an exercise like concentration curls for the biceps muscles of the upper arm. For example. On the other hand. Also. and so forth. especially beginners. They should include those for the muscles of the leg. increasing strength is only secondary to someone that is serious about body building. but are good for developing strength. only involves the elbow joint. and inhale during the negative (eccentric) phase as the weight returns toward the floor. however. This is because the exercises have been selected purely for for their strength properties. EXERCISE SELECTION When beginning a resistance-training program. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. The concentration curl. 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. The exercise should provide movement at more than one joint. 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.
Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. P. Power lifting exercises will also be explained in detail in their own section. and maintenance. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. During this phase. and with higher repetitions usually between 12 and 20 reps. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights. When he can do more than 12 repetitions of any exercise. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Several different circuit training routines will be given in this book. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. A training is one particular form of circuit training. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. he should increase the weight until he can again do only 8 to 12 repetitions. If he can do only seven repetitions of an exercise. Also less rest is taken between sets during the workout. if he can do more than 12. joints. the weight must be reduced. H. and ligaments. During the second week. Circuit training is done with lighter weights. . he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. By the end of the second week (4 to 6 workouts). He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the weight should be increased. because the beginner must concentrate at first on learning the proper form for each exercise.any traditional reason. conditioning. This is very important.
If he stops making progress with one set of 8 to 12 repetitions per exercise.This usually involves an increase in weight of about five percent. As with aerobic training. The emphasis in this phase is no longer on progression but on retention. The maintenance phase should be continued throughout his career and. After an appropriate period of rest. It does not hold back the more capable performer by restricting the number of repetitions he may do. This process continues indefinitely. 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. one can maintain them by training the major muscle groups properly one or two times a week. and so on. Three sets per exercise is the maximum most athletes will ever need to do. throughout his life. Maintenance Phase Once the athlete reaches a high level of fitness. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. The exercise period. Instead. however. the maintenance phase is used to maintain that level. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. is required to reach and maintain peak fitness levels. . helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. More frequent training. third. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. ideally. The use of timed sets. As time goes on and he progresses. 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. recovery period. a second. As long as he continues to progress and get stronger. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. unlike exercises performed in cadence or for a specific number of repetitions. he does not need to do more than one set per exercise. Although training three times a week for muscle endurance and strength gives the best results. set of that exercise is done in an equal or lesser time period.
5 minutes. and vice versa. For this reason. when a athlete performs a workout geared to develop muscle endurance and strength. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. do timed sets to improve push-up and sit-up performance. 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. feet-elevated. abdominal curls. Thus. Below. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. those muscle groups worked by the sit-up or pushup event. To meet this goal. the best procedure to follow when doing a resistance exercise is as follows. When . different types of push-ups (regular. a training regimen which exercises all be developed and followed. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Thus. This ensures continued gains and minimizes boredom. This having been said. Then. as a general rule. and so forth) can be done. 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. To add variety and increase the overall effectiveness of the activity. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. close-hand. here is a very time-efficient way of conducting push-up/sit-up improvement.Timed sets can be applied to improving athlete's sit-up and push-up performance. perform a workout to strengthen all of the body's major muscles. At the same time. several of these will be given. This is done by lengthening the time period of any or all timed sets. by increasing the number of timed sets performed. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. the difficulty of the activity can be increased. wide-hand. First. by decreasing any rest period between timed sets. and so forth) and sit-ups (regular. abdominal twists. or by any combination of these. Following this sequence ensures that all major muscles are worked. In this way. a muscle endurance or strength training workout should not be designed to work exclusively. As the athletes' levels of fitness improve. This is because the muscles worked by those two exercises will already be pre-exhausted. or give priority to.
this program may overwork some muscle groups. and make adjustments accordingly. If this happens. as in any endeavor. major muscle groups. Finally. This program also includes exercises to strengthen the neck muscles. The beginning weight-training program will work most of the important. For example. graphic 3-6@@@@@@ . athletes can before doing the other.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. It is a good program for beginners and for those whose time is limited. because of the nature of the situp. several timed sets of push-ups can be done followed by several sets of situps. Thus. pay attention to how the athletes are responding. In the same way. and their primary action. athletes must set goals for themselves. for the more advanced lifter. However. and biceps curl. To ensure a good. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.performing this type of workout. the times listed in the chart above may prove to be too long or too short for some athletes. During a timed set of push-ups. balanced workout. With this approach. Major Muscle Groups In designing a workout it is important to know the major muscle groups. for the beginner. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. an athlete may reach temporary muscle failure at any time before the set is over. The exercises should be done in the order presented. When using timed sets for push-up and sit-up improvement. It has some duplication with respect to the lat pulldown. This applies when doing each timed set. rest intervals must be placed between timed sets. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. For example. he should immediately drop to his knees and continue doing modified push-ups on his knees. where they are located. or vice versa.
Exercise the large muscle groups first. With strength training. and safety. and inhale during the eccentric (negative) phase. Do not twist. . Exhale during the concentric (positive] phase of contraction. • Consider working with a physical trainer. 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. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Accelerate the weight through the concentric phase of contraction. or with the correct equipment training alone is OK too. 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. Begin from a fully extended. and more effectively. you'll want to increase this number over time to at least 30 minutes per day three times per week. lunge. then the smaller ones. lurch. • Work with a low amount of weight first. Always breathe when lifting. This small investment of time and money will allow you to improve your overall muscle mass faster. and return the weight to the starting position in a controlled manner during the eccentric phase. Always use strict form. you should add in ten minutes per day three times per week at least. or arch the body. the intensity of the workout. You'll enjoy it and you'll see improvement in the tone of your body quickly.Here are some tips for exercising through strength training. and end the concentric phase in a fully contracted position. relaxed position (prestretched). Again. • Change up the exercises that you do so that the process is easy and fun. This can cause serious injury. This helps to increase motivation. Perform all exercises through their full range of motion.
it is unreasonable to expect that all folks can use them on a regular basis. the development of strength does not require expensive equipment. the result is largely the same. Whether the training uses expensive machines. Pull-ups. dips. . However. athletes should warm up. follow triceps extensions with biceps curls. or partners. cool down. pushups. Train the whole body. Never increase the resistance used by more than 10 percent at a time. Concentrating on weak areas is all right. The availability of facilities may vary. Alternate pulling and pushing exercises. safety is a critical factor. Ensure that every training program is balanced. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. three times a week. but not more than 96 hours. but the rest of the body must also be trained. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. They can improve an untrained athlete's level of strength.Allow at least 48 hours of recovery between workouts. As with all training. The weight of the bags can be varied depending on the amount of fill. and follow the principles of exercise previously outlined. For example. to let the body recover and help prevent over training and injury. not just specific areas. Exercise Programs When developing strength programs for people. to progressively overload his muscles. Sandbag exercises are very effective in strength-training circuits. there are limits to the type of training that can be done. Sandbags may seem unusual but have some advantages. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. sandbags. and single-leg squats are examples of exercises which use a person's body weight. situps. Although many towns have excellent strength-training facilities. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Progress slowly. All that is required is for the athlete.
More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Weight training develops both strength as well as the size of skeletal muscles. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. and foods are consumed with the intention to build the body's metabolism and increase mass. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. More than one exercise per muscle group may be used. Following are descriptions and illustrations of several PREs. It uses the force of gravity to oppose the force generated by muscles through contraction. They must communicate with each other to ensure that neither too much nor too little resistance is applied. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. weight training. the negative part of each exercise should take at least as long to complete as the positive part. As a general rule. increased caloric intake. and rest. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. The longer the partners work together. the more effective they should become in providing the proper resistance for each exercise. This section will focus on weight training for body builders. It is achieved through muscle conditioning. Weight training uses a variety of specialized equipment designed to target specific muscle . Workouts are designed to focus on certain muscle categories. the second half of each repetition as the exerciser returns to the starting position). The speed of movement for PREs should always be slowand controlled.
While they are not exactly the same. or shape. tempo. Another form of weight training is resistance training. sets. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Some of your muscles might be naturally stronger than others. pulleys. You need to build up your strength and over-working your muscles can cause more harm than good. Strength training focuses on increasing muscular strength and size. sets. Weight training is one type of strength training using weights as the primary force to build muscle mass. Some people refer to weight training as strength training. dumbbells. The basic principles of weight training are pretty much the same as those of strength training. the overall tone of that muscle will grow over time. and weight moved to cause desired increases in strength. First. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. endurance. Personally I have never used a personal trainer or even a training partner. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. If you want to undertake it yourself. 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. If you don't use good form in weight training. you risk muscle injury which could hinder your progress.groups and movements. These trainers can suggest specific workouts for you to begin with. Building up slowly allows muscles to develop appropriate strengths relative to each other. It involves a manipulation of the numbers of reps. and weight depends upon the desires of the body builder. The specific combination of reps. Different weights will give different types of resistance. size. Most gyms offer the services of a personal trainer that comes with the membership fee. Equipment used in weight training include barbells. I find I can concentrate better working out by myself. you should not just "jump right in". EXERCISES . exercise types. When your muscles are resisting a weight. they are both similar to each other. exercises. we'll define some common exercises for clarification. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. If you are a beginner at weight training.
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
Stand with your legs about shoulder width apart and lift the barbell to your chest. Lie on an incline bench and position your head at the top. This exercise can also be performed with dumbbells or seated on a weight bench. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. 2 dumbbells. let's look at a couple of sample workouts. seated or standing or with 2 dumbbells and your palms facing in. Now that you know what exercises to do.Hold a barbell with hands a little closer together than shoulder width. This can also be done with straight bar. dumbell press. Lock your legs and hips and keep your elbows in slightly under the bar. military raise. Employees at the gym can help you with proper use of the machines. Keep your upper arms close to your head. front barbell raise. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Return to the starting position. they will have many specialty machines that will work specific parts of your body. front dumbell raise Standing Military Press For this exercise. Press bar overhead to arm's length. shoulders military press. side dumbell raise. Press the bar to arm's length over your head. . If you are going to join a gym. you will use a barbell. The exercises listed above can be done either in a gym or in your home.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Pull the bar straight up towards your chin. . keeping it close to your body. Keep your body and wrists straight.
depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Lower slowly to the starting position. Don't swing! Front Dumbbell Raise .
With a smooth. so that both arms are in motion at the same time. Then slowly lower them back down to your side again.Stand with a dumbbell in each hand. Your feet should be about shoulder width apart. lower the weight while simultaneously lifting the weight in your right hand. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. . Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. palms facing backward. Hold a dumbbell in each hand with your palms turned toward your body. controlled motion. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. Don't lean forward while doing this either or you risk injury to your back. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Make sure you are lifting the dumbbells up rather than swinging them up.
. look straight ahead instead of at the floor so you can keep your back straight. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Droop your shoulders down as far as possible. Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. The dumbbell should end up roughly parallel with your torso. Hold two dumbbells with your arms hanging at your sides. Your left arm should be locked at the elbow so it will support the weight of your upper body. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Raise your shoulders up as far as you can go then slowly return to the starting position. Concentrate on pulling your elbow back as far as it can go. Before starting. Switch arms after one set. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
This can also be done holding a barbell. or adapted for use without the machine. Firmly grip the bar with your hands almost twice your shoulder width apart. press the weight up back to the starting position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. 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. 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. not your neck. Once you reach the bottom position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. . Bend at your waist with your legs locked. You can also use a wider stance to work the inner quads even more.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. until your upper body is parallel to the floor. Standing Calf Raises This can be done with a specific machine found in a gym. Return slowly to the upper position. Stiff Leg Barbell Place a barbell on your shoulders. You can put your heels on a 1 inch block to further work the quads. This can also be done with your knees slightly bent. Keep your back as straight as possible and your chin up.
Position your right leg forward in a long stride. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Slowly bend your knees. bend your knee (of your front leg). raise yourself by pushing your hips slightly forward and up toward the ceiling. Keeping your front foot flat on the floor.the higher the box. sit your hips back (like you are going to sit in a chair). Lunges Place a barbell on your upper back. and lean forward slightly at the waist. Keep your opposite foot flat on the floor and point your toes forward. your shoulders should be directly over front foot. Place a barbell behind your head at the base of your neck. Lift your chest up and look straight ahead. and straightening your leg. then switch legs and repeat. Return to the starting position. your thigh and lower leg form a right angle. Your shoulders should be directly over your front foot. then slowly straighten your legs and raise your body back up to a standing position. Pause briefly in this position. Keep your head and neck in line with your torso so that you are looking forward. Reach one foot back and place your toe on the box. Now. and your chest should be directly over the middle of your thigh. At this point.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . At this point. Complete a full set. your hips should be sitting back. or alternate legs for each rep. lowering your hips so your rear knee just clears the floor. Grasp the barbell with both hands with a wider than shoulder width grip. If you have difficulty lowering yourself down this far. Your foot should be far enough in front of you so that when you bend your right knee. the more difficult the exercise. your knee should be directly over your toe. Keep your back tight and your chest out throughout the entire exercise. lower yourself until the knee of your front leg is bent 90 degrees. leading with your head and chest. 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. Stand up straight. Mid Section . Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground.
Continue to push down as hard as you can with your lower back.don't cheat yourself by using momentum! Workout Routines Bulk Up . Your shoulders should come up off the floor only about four inches. Focus on slow. controlled movement .Crunches Lie flat on your back with your feet flat on the ground. place them three to four inches apart and point your toes inward so they touch. If you are resting your feet on a bench. Place your hands lightly on either side of your head keeping your elbows in. or resting on a bench with your knees bent at a 90 degree angle. 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. and your lower back should remain on the floor.
two-steps-forward. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This is what bodybuilding is all about – a continuous cycle of one-step-back. Day 1 . on the other hand. get sore but bounce back quicker since the muscular damage isn't as severe. As a beginner. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger. It's a good thing for a bodybuilder to incur limited muscle damage. repeated over and over on a weekly basis. . A warm-up session prior to working out can not only help get your body ready for exercise. you need to start out with some warm up exercises. This 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. If the word "damage" makes you flinch. This can be simple stretching as you get your body ready to work. You can adapt it as needed to suit your workout goals. don't worry. Again.Upper Body For the following exercises. 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. begin with two sets of 10-12 reps each. This plan is just a suggestion. it's important to start out slow and not push yourself beyond your limits. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. you can work out more frequently than more advanced body builders. This can also be simple stretching exercises and deep breathing. Beginners. but your mind will get prepared as well.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. With any workout.
• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Lower Body and Abs Again. 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. • 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 .12 reps each • Chin ups (get assistance if necessary) .Rest Day 4 .Upper Body Increase your sets to 3 doing 10 .
but if you need to start out slowly. Chest. Keep in mind that you won't get results as quickly with a fewer day workout. and Abs Do three sets of 12-15 reps each.Back.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Day 1 . it can still be effective.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. Here is a sample three day workout. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . consider starting out with a two or three day plan. .Rest If a four day workout plan is too much for you.
• Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . This is to make sure that you have enough energy to make it through your entire workout.Biceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. When you consume protein and carbohydrates prior to a workout. Triceps. During training. Many people opt for a protein shake and a bowl of rice. you should eat some protein and carbohydrates. but you can choose whatever foods you want to get what you need. . there is increased blood flow to the muscles. By doing this. your body can take advantage of that extra blood flow and work the muscles more efficiently.Legs and Shoulders Do three sets of 12-15 reps each. 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.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
flexibility. be sure to take note of how long it took you to get to that point. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. coordination. Circuits can also be designed to concentrate on sports skills. Usually that's around a minute or two. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. These include cardio endurance.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Be sure and rest between sets to allow your body to adjust and recover. add a little weight and do the exercise again. The goal is to add weight until it's difficult to complete 8-12 reps. not lift weights. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. endurance. Circuits can promote fitness in a broad range of physical and motor fitness areas. Remember. It describes calisthenic exercises for developing strength. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuit training is a term associated with specific training routines. athletes' . The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. strength. If you find that it's just a bit too easy. This is to get the blood flowing through the muscles. This could be a little time on a treadmill or walking. 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. 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. On the second set. It's also a good idea to do your first set with very little weight. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. muscular endurance. and speed. and flexibility. you want to build your body. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. try more weight.
but increase the number of repetitions. athletes work at their own pace.Keep the time for completion the same. At the same time.Increase the time per station along with the number of repetitions. number of stations. In addition. Each has distinct advantages.Increase the number of times athletes go through the circuit. number of times the circuit is completed. and any number of athletes can exercise for various lengths of time. and no signal is given to move from one station to the next. Aside from this. the free circuit requires little supervision. Free Circuit In a free circuit. These are discussed below. 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. number of time. 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. The time is monitored with a stopwatch. . or any combination of these. . . and sequence of stations. and athletes rotate through the stations on command. there is no set time for staying at each station. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. Fixed Circuit In a fixed circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of stations. circuits can be organized to exercise all the fitness components in a short period of time. number of athletes.common tasks. Almost any area can be used. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. a specific length of time is set for each station. These include the time. Progress is measured by the time needed to complete a circuit.
The whole workout takes less than 45 minutes including warm-up and cool-down. Further. After the warm-up. Difficult exercises can be alternated with less difficult ones. As athletes become better conditioned. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. A circuit geared for a limited objective (for example. in this instance a rope jumping station must have at least four jump ropes. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of Times a Circuit is Completed To achieve the desired training effect.Time One of the first things to consider is how long it should take to complete the circuit. slowdowns. Another option is to have four rotations of the circuit. Consider also the time it takes to move from one station to the next. a circuit may have ten stations. . exercising for 30 seconds at each station. When a fixed circuit is run. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. athletes may have to repeat the same circuit several times. circuits to develop both strength and cr fitness may have as many as 20 stations. athletes may run through the circuit three times. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Number of athletes If there are 10 stations and 40 athletes to be trained. For example. On the other hand. respectively. the time at each station should always be the same to avoid confusion and help maintain control. and poor results. For example. exercise periods may be increased to 30 seconds or longer for all three rotations. Having enough equipment reduces bottlenecks. developing lower-body strength) needs as few as six to eight stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. and taking 15 seconds to move between stations. the athletesm should be divided into 10 groups of four each. Each station must then be equipped to handle four athletes.
For example. On the other hand. He can choose from the exercises. For example. For example. The six steps below cover the most important pects of circuit development. in a circuit for strength training. the same muscle group should not be exercised at consecutive stations. and guerrilla drills described in this section. he should not limit the circuit to only these activities. increasing muscular strength may be the primary objective. grass drills. However. Arrange the Stations A circuit usually has 8 to 12 stations. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. while muscular endurance work may be secondary. but it may have as many as 20. in a strength training circuit.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. After deciding how many stations to include. Imagination and fun are important elements in developing circuits that hold the interest of athletes. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. conditioning drills. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). the designer must decide how to arrange them. exercisers may follow . improving cardiorespiratory endurance may be the top priority. calisthenics.
Outdoors. spreading the stations too far apart may cause problems with control and supervision. he may do this in several ways. If some exercises are harder than others. In some cases. By not exercising the same muscle group twice in a row. However. 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. 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. Another approach might be to alternate between upper and lower body exercises. In the gymnasium. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. each muscle has a chance to recover before it is used in another exercise. The sketch should include the activity and length of time at each station. the number of stations. The necessary equipment is placed at each station. 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. The choice of exercises for circuit training depends on the objectives of the circuit. and all other useful information. instructions for the stations are written on the signs. athletes can alternate hard exercises with easier ones.the pushing motion of a bench press with the pulling motion of the seated row. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises depends on the objectives of the circuit. they may run laps or run between spread-out stations if space is available. #########show exercises .
can effectively be used in the conditioning period to develop muscular endurance or muscular strength.Calisthenics Calisthenics can be used to help develop coordination. Also. However. use 50 counts per minute unless otherwise directed. sit-up. With a slow cadence. some of the calisthenics listed below may be done in cadence. shouId not do the advanced exercises highly fit athletes can do. The keys to avoiding injury while gaining training benefits are using correct form and intensity. such as trainees. parallel bar dip. Use good judgment before performing these exercises. Poorly-coordinated athletes. with the lower back properly supported. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and chin-up/pull-up. and directions are provided below with respect to the actions and cadence. on the other hand. Finally. and strength. . may find certain exercises less safe than others. following the directions written below will produce satisfactory results with a minimum risk of injury. However. lunger. flexibility. some people. Cardio Vascular and muscular encurance. knee bender. These calisthenics are noted. Nonetheless. squat bender. a conditioned athlete may use multiple sets of flutter' kicks with good results. athletes with low fitness levels. Calisthenics can be used to exercise most of the major muscle groups of the body. When doing exercises at a moderate cadence. without support. and strength. Few exercises are inherently unsafe. Although calisthenics have some value when included in a cardio circuit or when exercising to music. For example. few calisthenic exercises are really unsafe or dangerous. cardio and muscular endurance. SAFETY FACTORS While injury is always possible in any vigorous physical activity. the possibility of straining the lower back increases. flexibility. calisthenics such as the bend and reach. and side-straddle hop can best be used in the warm-up and cooldown periods. Exercises such as the push-up. because of predisposing conditions or injuries. will derive the greatest benefit from many of these exercises. for the average athlete. for the average athlete who is of sound body. use 80 counts per minute. however. On the other hand. They can help develop coordination. flutter kicks are an excellent way to condition the hip flexor muscles.
wheelbarrow. Using such exercises for unconditioned athletes increases the risk of injury and accident. and follows the seven principles of exercise while. ballistic (that is. For example. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. should be used. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Such a program has variety. it minimizes injuries caused by overuse. Also. athletes should progressively train to build up to these exercises. they should work them at a reduced intensity to minimize stress and permit recovery. Some athletes complain of shoulder problems resulting from rope climbing.resisted exercises followed by a slow run.The key to doing calisthenic exercises safely is to use common sense. develops all the fitness components. The best technique is to train alternate muscle groups and/or fitness components on different days.Friday (M-W-F) training objective is cardio vascular fitness. if the Monday-Wednesday. Progression and Recovery Other important principles for avoiding injury are progression and recovery. at the same time. Programs that try to do too much too soon invite problems. a certain level of muscular strength is needed to do them safely. not conditioning drills done to cadence. athletes can benefit from doing partner. horizontal ladder. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. athletes can do running at THR with some light calisthenics and stretching. If this type of action is performed. and crab-walk exercises. The following are key points for ensuring safety during stretching and calisthenic exercises: . slow stretching exercises. The day after a "hard" training day. This is especially true if someone has had a previous injury to the back. if athletes are working the same muscle groups and/or fitness components. progressive manner. To ensure balance and regularity in the program. These exercises are beneficial when the athlete is fit and he does them in a regular. Therefore. However. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.
Start by working in exercise through aerobics and strength training into your day. CALISTHENIC EXERCISES The following are some common calisthenic exercises. During your favorite show. This is a great way to get in some quality time away from the television. you need to give it the physical movement that it needs. controlled movements with little or no extra weight. You can even start doing these things at home. head out for a walk with your spouse for a few minutes. Visit your local recreational center or community center. ride the bike. Your Overall Body Fitness Plan To improve the physical fitness of your body. cooling down. if done. • If you can't leave the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner.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. which will make the process easier and even more enjoyable. consider these easy and fun ways to get in the exercise that you need. If you can't leave the kids. use only slow. However.. . To make it even better. ballistic (bouncy or jerky) stretching movements. use a stationary bike. . Use static (slow and sustained) stretching for warming up. You get the exercise you need without missing your television program and time will fly by.A combination of spinal rotation and bending should generally be avoided.Stretch slowly and without pain and unnatural stress to a joint. . This means feeding it the right regimen of movements. • Do it with a pattern. too.
For many it's a great stress relief and it can be a lot of fun. in part. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Because people differ somewhat anatomically. When you begin to add these into your day. These areas are commonly susceptible to injury due. loading. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. you'll probably find every excuse not to do them. It involves the ability to move a part of the body through the full range of motion allowed by normal. Your overall body fitness means exercise and movement. People with poor flexibility who try to stretch as far as others may injure themselves.• Do sports and other physical activities that you enjoy. tests can be used to assess flexibility in the hamstring and low-back areas. Good flexibility can help an athlete accomplish such physical tasks as lifting. to loss of flexibility. Developing and maintaining it are important parts of a fitness program. and physical work with greater efficiency and less risk of injury. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Flexibility is a component of physical fitness. running. Make it your goal to actually put together a workout that you enjoy. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. disease-free joints. Stretching should not be painful. 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. A simple toe-touch test can be used. . climbing. It will make all of the difference in how effective it is for you. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. comparing one person's flexibility with another's should not be done. No one test can measure total-body flexibility. However. you will come to enjoy exercising. Yet. Swimming. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Flexibility is the range of movement of a joint or series of joints and their associated muscles. martial arts.
How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). it can be an obstacle to athletic development. This lengthens the muscles without causing a reflex contraction in the stretched muscles. especially during a sudden or extreme change. The athlete assumes each stretching position slowly until he feels tension or tightness. Every muscle is subject to the myotatic reflex. . and it prevents strains and tears. He should hold each stretch for ten seconds or longer. It is a safe and effective method for improving flexibility. Static stretching should not be painful. If you overstretch you can injure the muscle and end up decreasing your flexibility. There are four commonly recognized categories of stretching techniques: static. Set your stretching goals over a period of weeks or months. You may weaken the muscle. Although an important safety feature. not days. stretching must be slow and deliberate. These are described here and shown later in this section. When pain results from stretching. To counter the reflex. Without it. the myotatic reflex causes it to tighten and attempt to shorten. the easier it is for the muscle to adapt to that length. and ballistic. but no pain. our muscles would be allowed to overextend and tear. requiring a long slow recovery process. proprioceptive neuromuscular facilitation (PNF). The athlete should feel slight discomfort. This is the tension you feel during stretching exercises. This lets the lengthened muscles adjust to the stretch without causing injury. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. The reflex opposes changes in muscle length. When a muscle lengthens beyond a certain point. The longer a stretch is held. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. by limiting range of motion and preventing the body from hurting itself. for best results. passive. Stretching Techniques Using good stretching techniques can improve flexibility.
This produces a safe stretch through a range of motion he could not achieve without help. bike riding. Other key points include: • Consult your doctor before starting any exercise program. This is especially important if you've suffered a previous injury that may be affected by flexibility training. it often forces a muscle to stretch too far and may result in an injury. 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. BALLISTIC STRETCHING Ballistic. Bouncing causes the muscles to tighten and increases the risk of injury. Gently stretch to a point of tension and hold. such as a towel. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. . and as part of a warm up for any athletic activity. Although this method may improve flexibility. • Complete a large muscle warm-up such as brisk walking. or rubber tubing. to help him stretch. • Devote several minutes to stretching three to five days a week.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Don't bounce or jerk when you stretch. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Individuals and units should not use ballistic stretching. 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. or dynamic. for five to ten minutes before stretching to warm up the body. pole. and with proper form to avoid injury. jumping jacks etc. Stretch gradually.
Be patient. not pain. • Hold each stretch with a feeling of lengthening the targeted muscles. start slow & don't over do it. • Hold the furthest point of any stretch for a few seconds. Type: Use static stretches. Do them during the cooldown to help maintain flexibility. it took years to get tight. FITT Factors You should include stretching exercises in all of your workouts. . A recommended sequence of warmup activities follows. This causes a gradual increase in the heart rate. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. • You should never feel pain in your joints during stretching exercises. circulation. Stop if you feel any pain. assumed slowly and gradually. blood pressure. • Don't overstretch. as well as passive stretching and/or PNF stretching. and increases the temperature of the active muscles. Frequency: Do flexibility exercises daily. Remember.• Don't hold your breath. breathe normally and deeply with a feeling of relaxing the body. allow some time to see results. A mild sensation of pulling should be felt in the target area. Athletes should do these for five to seven minutes before vigorous exercise . The following FITT factors apply when developing a flexibility program. If you do. • If you're a beginner. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . then stretch further and hold that new position for 20-30 seconds.Slow joggin-in-place or walking for one to two minutes. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .
This helps prepare the neuromuscular pathways.Calisthenic exerciese. and do not bounce or bob. The warm-up increases the flow of blood to the muscles and tendons. Hold each stretch position for 10 to 15 seconds. static stretching of the muscles to be used during the upcoming activity. as described in another section. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. one should walk for one to two minutes. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.. . Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Do not stop suddenly after vigorous exercise. to increase the intensity level before the activity or conditioning period. Stopping exercise suddenly can cause blood to pool in the muscles. as this can be very dangerous. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. It also increases the joint's range of motion and positively affects the speed of muscular contraction. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Slow. and stretching exercises should be a major part of both. thus helping reduce the risk of injury. After running. . The following information explains the importance of cooling down and how to do it correctly. .Slow joint rotation exercises (for example. lift a lighter weight to warm-up before lifting a heavier one. arm circles. For example. thereby reducing blood flow to the heart and brain. for example.Slowly mimic the activities to be performed. . knee/ankle rotations) to gradually increase the joint's range of motion. Work each major joint for 5 to 10 seconds.
Hold stretches 30 seconds or more during the cool-down to improve flexiblity. You may also work on it at home. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Rotation Exercises Rotation exercises are used to gently stretch the tendons. if possible. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Use partner-assisted or PNF techniques. ligments. There are also height to weight and circumference ratio's but these are the least accurate. Stretching is one form of exercise that takes very little time relative to the benefits gained. .Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. This may provide better movement and less friction in the joint.. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Athletes who are overweight should follow a fat loss program. However. this method is very time-consuming and expensive and usually done only at hospitals and universities. The following exercises should be performed slowly. The muscles are warm from activity and can possibly be overstretched to the point of injury. Such programs include sensible diet and exercise regimens. Be careful not to overstretch. . Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.
Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. You need a diet that is actually a way of eating. You Are What You Eat. you may not necessary be over fat. You can do it even when you are in too much of a rush and don't have time. 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. Think of your diet as being free. Poor choices like a lunch of soda. Take a look at the weight allowed for your height as shown in Table 1. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. and height. full of taste and adventure. What you need to accomplish through a diet is to train your body to eat healthily. No single food choice is necessarily a bad choice. only a small percentage of their total body mass may be fat. But. chips. which is best accomplished by a combination of eating less and exercising more. you can do it with lots of favors that you AND your children will enjoy. here. Losing one to two pounds a week is a realistic goal. Too many bad choices over time can accumulate into a poor diet. . If you exceed the weight listed for your height. If you don't fall into the well-muscled category. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. dieting is something that is simple to do healthily even if you can't live without certain foods. open. This exercise program meets the requirement to be physically active everyday. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. we aren't talking about a diet to lose weight. limiting or boring. too. We aren't talking about a diet that you will go on to lose weight and then come off of later. And. not a temporary thing but a permanent thing. Yet. Don't think about a diet that's taxing. it's time to starting making some changes to your lifestyle. gender. However. Although that sounds even worse. troublesome.
• You are more prone to limitations physically as well as mentally. . • Your blood pressure rises. and they are very low in calories meaning you can eat more. and sugars that can cause you health issues. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. it won't perform the right way. In the way of your body. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. If you consume the wrong foods all of the time. your body can become ill faster and with greater intensity. • Your body does not heal as quickly from injury. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. Unlike "white" foods. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. If you don't give it quality food. • Fruits are sweet so they can solve the sweet tooth. healthy food is just as important.What's Healthy? The foods that you need play a significant role on your health. All sorts of problems arise from not eating a healthy diet of food. whole grains give you so much more health. your heart rate increases to unhealthy levels. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. your body will not be able to perform as well as if you gave it the highest quality foods. • Whole grains are also an important product of a healthy diet. fats. They provide antioxidants to a high level that helps to heal your body. improve your physical fitness from the inside to the out. In our machine look at the way that food works. They don't cause you to gain weight like others. • Without nutrition. the food that you consume is the fuel that your machine needs. But. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories.
The body goes into dehydration mode. you need to reduce this amount to at 1500 to 1600 calories per day. If you don't do anything else. too. Dieting To Lose Weight Finally. 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. take note of how a normal day or week goes for you. You need protein but you shouldn't want to get it from fatty meats. The good news is that you don't often need a lot of work to make them happen. He or she may recommend a diet that is different for your specific health issues. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The average person should consume about 1800 to 2000 calories per day. you need to take into consideration the location that you are right now. improving these five areas is all you need to do. Those that do not get enough fluids end up having a body that retains water rather than having less. Where Are You Now? When it comes to improving your diet fitness. What do you eat for breakfast.• Water intake is also important. • Meats are important parts of the diet. Spend one or two days recording the foods that you eat in an average day on a piece of paper. causing you to keep in all that you can. In addition. Your doctor may have additional or different recommendations for your health. if you need to lose weight. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Consuming enough water means that you'll system is hydrated. 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. 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. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. too. All foods and drinks should be noted! . you're eating less and that you aren't getting as many calories from other liquids. If you are dieting and need to lose weight.
If you need apple pie to feel safe. 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. 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. Don't worry. sour cream and butter just because you love the taste. determine if there is a better way for you to get the foods that you like. you need to address this emotional problem. sugars and calories in general. For example. How often did you eat without actually being hungry but being instead bored. there are several key things for you to address. are you connected with that big slice of apple pie because it was your favorite growing up. Figure out how many calories you are consuming in an average day. Being honest with yourself is important. anxious. If you love your mashed potatoes loaded with gravy. Look at your list of foods and see how many of them are high in transaturated fats. though. 3. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you just love the taste. For example. Next. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . you can find ways to get much of the same taste without a lot of the calories. 4.2. you may have an emotional attachment to the foods. 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. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. they aren't all bad! First. find out why it is that you can't give them up. that's a different story. For most people this is as simple as tracking what they eat over the period of a few days to a week.
Indeed you may want that slice of apple pie. Here are several key areas to make changes and exactly how you should make them. How Can You Improve? Okay. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. now you need to consider how you will make changes that you can actually live with. 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. You should know what types of foods you can not eat. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. here is comes. One limit to this is when the food itself is detrimental to your health condition. There are certain times in life that foods become prime suspects to leading to health risks.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. instead of eating it every few days make it the reward that you get for a week of good eating. We've already talked about what foods you need to eat for a healthy diet. limiting diet that's going to make your taste buds go permanently bland is up next. Food isn't worth the risk of your life. remember moderation is the key factor in real diet fitness health. Yet. That's exactly what you need to strive for here. if you give it a try you may find that you like these foods better than you do the high fat. The awful. Don't fret about the foods you love. If you don't know you should talk to your doctor about this. your diet fitness can threaten your life through disease and even early death. If you are a diabetic. high cholesterol foods that you currently are eating. If you can not commit to making changes here. 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. and therefore you can improve your health overall. use it in a different way. . For example. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.
A good way to know if they are in the foods that you are eating is to look at the color of the food. Or take a supplement of fish oil. in moderation can improve your health. Antioxidants can help to transform your health. there are various foods that can help you to improve your hearts health. Consume more fish. 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. Reducing the amount of sodium that you take in is also a key factor in improving health. And. Yes. For example. they help to remove toxins from your body which means a reduction in risks of cancer. 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. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Garlic is a great antioxidant for your heart too. 1. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. They can help to unclog your heart's arteries from cholesterol. you are in a hurry and who has time to chop up vegetables? Well. . Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. richer and brighter the color is. Instead of using a lot of salt. For this. 2. You should try to consume at least 2 to 3 servings of fish per week. The darker.Heart Health Improving your heart's health is essential. there are reasons why an investment in a bit more time here can literally save your life. the more antioxidants are in it. try other flavor additions to your dishes. replacing the vegetable oil in your diet with olive oil. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. eat lean cuts of meat. In addition. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements.
Look at labels. Add one new recipe to your diet each week. To help you to not feel hungry. 2. and sugars in the foods that you eat. meats that are high in saturated fat are clogging your heart. Some of these preservatives can clog up your heart. chicken and pork over beef. milks. Meats. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Reduce the amount of fat. Reduce portion sizes. It adds weight to your body and it causes all types of health risks later in life. Look at your grains. salts. Try to look for ways to improve your current recipes through replacing butters. is to visit your grocery store and walk around the outside aisles only as much as possible. no frozen entrees. Remove soda from your diet.Many foods that are pre-made contain high amounts of preservatives. but replace at least part of it with ground turkey or pork. or products that are placed in foods to keep them fresh and looking good. Remember. 3. 5. 4. Don't reach for beef. Visit the website of the American Heart Association to get heart healthy recipes. Replace white rice and pasta with whole grain. 6. Eat more fruits and vegetables. The trick you should follow. Eat more fish. butter or creams. unhealthy foods with foods that are better for you. 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. Start looking for leaner cuts of meat. can lead to increased health risks for cancer and they put the pounds on. The produce section is your friend filled with riches. then. Learn to read labels so that they tell you what's in the foods you eat. This single movement alone will improve your health considerably. . Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. eggs and other fresh products usually line the walls of the building. we'll make it simpler for you. eat a bit slower. You won't notice the taste difference. Replace white bread with whole grain bread. cholesterol. No food in one sitting should be a larger quantity than the size of your palm. No boxed dinners. One good switch is with ground meats. Avoid the aisles and you'll improve your health overall.
But food is very important in a body building program. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. then you need to consider a calorie reduction. Calories are tiny bits of energy that your body uses to perform work. While you may love food. you'll need a lot of different nutrients. but that requires the breakdown of body protein from muscle. Glucose can be made from protein. Food supplies us with calories. If you're not eating enough carbohydrates. Glucose is a simple carb that is stored in your muscles and liver as glycogen. One of the most important would be carbohydrates. .If you need to lose weight. they both look and feel full. Food is a requirement to living and a healthy diet is an essential part of living a long life. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. To have enough energy to perform your workout. Glucose also provides energy for your brain and making blood in your body. Remember. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Dropping just a small amount of weight means that you need to eat less and do more physically. your body will start breaking down muscle tissue for glucose. Many people don't pay enough attention to the types of food they eat. Glycogen is the principal form of energy that is stored in muscles. you will get into the habit and will eventually love the differences you have made. convenience or habit. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. When your muscles are filled with glycogen. Don't make sacrifices here for speed. the foods you eat can make a huge difference in the effectiveness of your program.
whole grain breads. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. the intake of simple carbs can stimulate fat storage. Eat some simple carbs after your workout and eat more of them. 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. Beans and oatmeal are two excellent sources of fiber. Breakfast is definitely the most important meal of the day. If you have not been working out. Blood sugar and muscle glycogen levels are low from your overnight fast. After training. Divide your carb meals into six servings throughout the day. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. sugar and refined foods such as white bread and white rice . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. That number will be the amount of grams that should be consumed daily. The resulting insulin spike is a double edged sword. and besides your postworkout meal. Women multiply their body weight by two to get their carb gram intake. and aiding in muscle glycogen formation and growth. If you eat too many carbs in one sitting. For men. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. the amount of carbs that should be taken in by multiplying their body weight by three.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Your body must replenish these levels before stimulating the fat storing machinery in the body.typical simple carbs . A high carb intake at your post training meal will have less chance of being stored as fat.are digested quickly and easily. and brown rice. Along with carbs. Eat about 25% of your daily carbs at this meal. For example. it is also the best time to load up on carbs. it can prevent muscle catabolism while promoting anabolism. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. potatoes. or muscle building. state. Honey. . Focus on unprocessed complex carbs like sweet potatoes. however. you must consume enough fiber in your diet. oatmeal.
Amino acids are the building blocks of protein. and then increases insulin levels (ensuring no loss of muscle) on the final two days. The total carb intake is the same. Watch out. burned. You usually see this in people who are starving. your body will store them as fat and increase weight gain instead of muscle mass. For example. then the standard 600g for the next two days. If you lose more nitrogen than you consume. Eat 50% fewer carbs (300g) for two days. Protein Another important nutrient every body builder needs is plenty of protein. On the other hand. Protein intake exceeds output. if your protein output exceeds intake you would have a negative nitrogen balance. For body builders. try varying the volume of intake. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your carb intake should decrease. or muscle building. That is made possible because proteins are the basis for body structures. this is something that you want. Obviously. If you eat carbs late in the day. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein is involved in growing. and replacing tissues. and protein is retained in tissue as new muscle is added. you will want to rotate your carb intake. If you are needing to lose some fat along with building your muscles. state. Your energy requirements will also decrease at this time. then 50% more (900g) for the next two days. nitrogen balance is an important concept to keep in mind when talking about proteins. if you consume more than you lose. injured. . This puts your body in what is called a catabolic state.As your day wears on. Your body is degrading muscle and other body proteins. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. your body will break down muscle tissue to get it. or have a fever. repairing. so your body won't need as much. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). This is not good because the opposite is now happening.
To compensate. you'll still need some fats in your diet. your protein intake should increase to 1 1/2 times your bodyweight. A 200 pound body builder. you'll need to eat more protein to counteract this effect. you need to focus on the complete sources rather than those that are incomplete. The key to fat intake is to stay away from bad fats and only eat the good fat. you'll need the amino acids in protein to work in your body. milk 2 T. cooked broccoli 1 c. but if you want to get ripped with your body building program. Fats Yes. your body cannot break it down very well.build muscle. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.An anabolic state is when your body has a positive nitrogen balance. cooked 5 oz. Be aware of the amount of protein you are eating and make them work for you instead of against you. 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. protein can do what it is supposed to do . Fat combines with glucose for energy in order to spare the breakdown of protein. In body building contexts. therefore. While there are proteins in other foods. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. would need to eat 200 grams of protein every day to put the body in an anabolic state. even when you are building the perfect body. catabolic means muscle loss. and eggs. The general rule is to consume daily the same amount of grams in protein as your body weight. concentrate on the complete sources of protein like meat. Saturated fat is bad. . roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your body won't grow when it is in a catabolic state. fish. Many diets have you cutting back on fat and carbohydrate intake. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. If you are dieting while body building. These are the fats that contribute to heart disease and high cholesterol. Ultimately. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. When calculating the amount of protein you are eating. Because of the chemical composition of saturated fat. That way. Fats are the main source of energy in the body.
So basically. seafood. They are also more readily stored as body fat. Omega 3 Fatty Acids can actually help combat conditions such as depression. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. . The easiest way to tell the difference between saturated and unsaturated fats is to look at them. maintain healthy hair and skin as well as providing a sense of fullness after meals. Because they reduce inflammation in the body. joint pain. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. This type of fat is often used in commercially processed food because they are preserved longer. saturated fats are hard and solid. help prevent cancer growth. Fats are actually an important part of any diet. These fats are most often found in fish and can have some significant health advantages. They play an important role in protecting the body's vital organs. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Fats keep the body insulated. so they should be limited. Elevated levels of LDL can clog arteries and cause heart disease. fatigue. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. and diabetes. You should truly strive to eliminate all trans fats from your diet. Unsaturated fats are in liquid form as in oils. They can reduce inflammation. Trans fats cause an over activity in the immune system and are linked to stroke. Trans fats should also be avoided. These fats are found naturally in foods like nuts and avocados. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. and even Type 2 diabetes.Saturated fats are commonly found in animal products such as meat. and improve brain function. as well as egg yolks. whole milk dairy products like milk and cheese. At room temperature. fat. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. heart disease. well. Unsaturated fats are easier for your body to break down.
magnesium. it slows down your metabolism hindering your body's ability to process foods. you will not be as intense in your lifting and weight training. It has no nutritional value but it does contain high caloric content. Not only will having a hangover lower your workout intensity. alcohol can have a detrimental effect on your progress. Many people like a drink or two or even three to help them unwind and relax. instead of topping with chocolate or candies. 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. relaxation and growth including calcium. That includes alcohol as well. • Use olive oil in salad dressings and when cooking • When baking. you must be careful not to overdo on the fats. so when those levels are down. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. For one. Because your cells aren't holding as much water. In fact. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. you will want to pay close attention to the foods you are feeding your body. but drinking actually lowers protein synthesis by twenty percent. it becomes much harder to build muscle. hydrated and even over hydrated muscles allows for a much higher anabolic environment. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only that. Having higher levels of testosterone can help with your workouts by making you more aggressive. iron and potassium. Alcohol consumption also hurts muscle growth. But when you are a body builder. it dehydrates your muscle cells. As many know. phosphorus. About a 1/2 cup is a good amount. 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. . There are several reasons why it does this. Alcohol contains nothing but empty calories.
creating an anabolic environment needed for muscle growth. This water is stored in extra cellular spaces. Water is good for you anyway. it burns less fat. The caffeine can increase fluid loss. so you're not getting the hydration you need. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. and you should. if you're training hard. drinking water can actually help you shed excess water weight. you'll need much more. If you're eating big to gain weight. Contrary to popular belief. Supplements like creatine work in part because it pulls water in muscle cells. When this happens. then you need even more water to help your kidneys do their work. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Soda. You can workout with the intensity of a professional. Plus. In other words. as it helps remove excess nitrogen. thinking there's a shortage. coffee. you need plenty of water. the body. and water unlocks the power of those vitamins. but if your diet stinks. begins hoarding it. water can help them work. and ketones. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. If the liver is doing some of the kidneys' work. the kidneys can't function properly. and tea don't count either. water can actually reduce feelings of hunger. Many vitamins are water soluble. you won't be doing yourself any good. Water is part of every single metabolic process that the body undertakes. Water is especially important when following a "high protein" diet.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. Without enough water. your skin starts looking soft and puffy. Use artificial sweeteners instead. For this to work properly. The liver metabolizes stored fat for energy. For body builders. A good diet is essential to an effective body building program. urea (a toxic substance). Water flushes out toxins and other metabolic waste products from the body. When water is in short supply. it can be especially important. If you're going to be using supplements in your body building program. but for body builders. some of the load is transferred to the liver. In addition. then you need a basic mega-vitamin.
• 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
low-calorie Dijon mustard 1 clove garlic. Ground Turkey Breast Sauce 1 lb. Serve plain or over brown rice. Arrange fish and zucchini in a single layer in a large pan. Broil on top rack for 5 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. Bake at 350 degrees for 30-35 minutes. salt and pepper in. slice in half and flattened Combine the onion. Tie the chicken breasts together with butchers twine. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. minced or pressed 2 tbsp. Optional: Garnish with lemon slices. Add the chopped onion and mushrooms. frozen spinach. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes. skinless chicken breasts. Pan Broiled Fish 1 lb. Top on whole wheat pasta or brown rice if desired.15 minutes. . Pour the spaghetti sauce in. drained capers Paprika to taste Rinse fish and pat dry. Can diced tomatoes w/ basil. thawed and dried 1 egg lightly beaten 8 oz. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. egg. cover and cook on low for 45 minutes. Fish filets One 14 oz. In a separate bowl. garlic & oregano Arrange fish filets in a single layer in skillet. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. spread with mustard/garlic mixture. spinach. stir together mustard and garlic. Sprinkle with paprika and capers. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. or until the fish easily flakes with a fork. Put a dollop of the mixture into each chicken breast. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Uncover and cook an additional 15 minutes. or put toothpicks through them. Drizzle with lemon juice. and cheese mixture in a bowl. Put the all spice. Serve over your favorite type of noodle. stirring occasionally. Serve. Serve. Add browned chicken. Turn fish over.
Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. barbeque sauce In large bowl or Tupperware. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and chicken. combine rice. plain. mustard. Rice & Beans Cooked Shredded Chicken Breast 1/2 . and tuna. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. 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. Eat plain or on a bed of pasta. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. or just use more egg whites. black pepper. Chop egg whites and add to medium bowl. or over some brown rice. This is also good cold. combine all ingredients and stir until well-mixed. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. You can eat this on some whole-wheat bread. Chicken. Add cheese if you like and let it melt after turning the burner off. Add tuna and sprinkle with seasoning. Add barbeque sauce and stir together until well-coated. beans.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Fiery Chicken Deluxe . Mix well and spread over bread. Add mayo. Cook tuna to desired doneness. Add tuna with an amount of Worcestershire Sauce that you like. Microwave for approximately 1 minute when ready to serve. Cook to desired texture. low fat mayonnaise 1 tbsp. Top with lettuce or spinach leaves and second slice of bread.
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. and put the green beans in for 2 . Place one slice of turkey bacon on each slice of chicken breast. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. 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. Heat wine in a medium skillet over medium heat. Let it marinate for 25 minutes. Put chicken slices in the container. Cover and cook 1 minute. Add garlic and sauté 1 minute.10 hours (the longer. or bake them for 25 minutes at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. salt with chicken in a container and really roll the chicken breast around in the mix. then let it sit in the refrigerator for 3 . Snap off tough ends of asparagus and remove scales with vegetable peeler.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. depending on how thick you would like your roll to be. mustard and honey. Pre-heat. Cut chicken into two to four thin slices. add the salt and pepper. cayenne pepper. minced 1 tsp. Give the asparagus a quick wash. rinsed and patted dry. Once the roll is ready. Makes 2-3 servings Garlic Roasted Vegetables . 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. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. the juicier it will be) This works best with a Foreman-style grill. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add parsley and lemon juice. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.
skinless chicken. Combine all the vegetables in roasting pan. chopped 4 small zucchini. cut in two pieces 1 tomato. cooked 2 tbsp. Top each piece of fish with tomato. Workout Energy Salad .6 carrots. chopped 1 green onion. Combine with sunflower seeds. Roast for about 1 hour 20 minutes or until tender. On the Grill: Turn barbeque to medium. Serve immediately. sunflower seeds 2 tbsp. peeled and quartered 6 parsnips. sealing with a pleat. drizzle with oil and stir to coat. Salt and pepper to taste. Sprinkle each with wine. halibut. Combine all the vegetables into a tinfoil bag. dried thyme. 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. and place in mixing bowl. Spread a little chicken mixture on lettuce leaf and roll up tightly. fresh 4 tbsp. fruit bits. peeled and quartered 6 shallots. julienne 1 carrot. or 3 tbsp. chicken and fish. peeled and cut into 6-8 wedges 1 large garlic bulb. herbs. Place a piece of fish on each square of foil. Chicken Salad Roll-ups 1 lb. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chopped 1 tbsp. green onion. Makes two servings Fish in Foil 1/2 lb. and yogurt. dried fruit bits 1/8 cup celery. Cut two 12 in. fresh. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. boneless. olive oil In the Oven: Preheat oven to 400 F. Fold foil edges together. Drink. peeled and halved 2 medium onions. broken into cloves and peeled 1 tbsp. drizzle with olive oil and stir to coat. Great with meat. or 3 tbsp. Roast for about 30 minutes or until tender. celery. and pepper. and carrot. square pieces of foil. Salt and pepper to taste. Bake for 15 minutes. dried rosemary. julienne 1 cup dry white wine 1 tsp. Repeat until mixture is used up. zucchini. or wrap roll-ups in plastic wrap for later use.
carrots.it's time to make the fitness connection In many cases fitness begins with weight reduction. combine steak. sliced 1 green onion. and sunflower seeds. lemon juice. celery. sliced 1/2 cup mushrooms. combine the vinegar. Nutrition is very important when you are trying to build up muscle mass. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. spinach. Arrange salad on a bed of lettuce leaves. cut in strips 1 cup broccoli. Aerobic fitness is related to an individual's body fat. In a screw-top jar. torn into bite-sized pieces 1/3 cucumber. and pepper. mushrooms. high blood pressure. sliced Fresh parsley In large salad bowl. and pour over salad. In a screw-top jar. combine lettuce. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. cooked and cut 1 stalk celery. mushrooms. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. . sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. and onion. basil In a medium-sized salad bowl. sprouts. yogurt. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme.1 cup lettuce. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. Weight control . The spin-off is less likelihood of developing heart disease. parsley. mustard. torn into bite-sized pieces 1/3 cup spinach. tomato. 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. cooked and chopped 1 cup green beans. You don't necessarily have to be dieting. and shake until thoroughly mixed for the salad dressing. Shake vigorously. avocado. broccoli. The higher the fat. and diabetes. Muscle Density Broccoli Salad 1/2 pound cooked steak. peeled and sliced 1/3 tomato. mix olive oil with lemon juice and herbs. cucumber. green beans.
dehydration. exercise routine. and too strict and will lead only to temporary weight loss. headaches. lifestyle changes. Making nutrition work Improving your nutrition will increase your mileage in many ways. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (4) Carry out the strategy. unhealthy.. (4) A feeling of pride. (1) Make a decision to lose weight and shape up.. (2) An improved self-image. Invest in yourself. (3) Develop a strategy (diet. Enjoy the payoffs:.a. Compare the benefits of a sound nutrition with the consequences of crash diets. (3) A sense of accomplishment. b. (2) Get motivated. Stay away from food fads they are usually boring. You can even lose weight while improving performance. 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. 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 . Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and so on). (1) A healthy appearance.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
have a particular food obsession that must be recognized.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . For them trying to eat just a cookie. b. Good cookin' for good lookin . But if you plan your diet. fish. and baked products. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and add spices to enhance flavors. bake. poultry. .7 liter = 24 ounces . You have to make and follow your own rules according to your ability to control what you eat. Avoidance is one means of control. and dry beans group. sauces. The meat. (2) Substitute plain. or sparerib is too tempting.5 liter = 17 ounces . Many people.a memo to the cook for cutting calories during food preparation a. soups. (2) Roast. piece of candy. or simmer meat. however. Braise in covered pan on stove top or pan broil in a nonstick pan. (3) Remove skin from chicken or turkey. and diet according to your plan. Cook meats on rack so that fat can drain off. (1) TRIM fat from meat. poultry or fish without adding fat. (1) Use skim or lowfat milk in recipes when making puddings. The milk and cheese group. you can include a favorite high calorie food item as a special occasional treat. The urge to eat the whole thing becomes too great. broil.
The vegetable and fruit group. or bake vegetables. b. Dining tips a. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Starchy foods are not fattening when consumed in moderate quantities. vinegar. most restaurants have them. schnitzel). (1) Steam. Avoid gravies. Cut way back on regular salad dressings. or lemon juice for your salad. steamed. If the meat has been fried (southern style chicken. With a spoon or knife. or sour cream. (5) Have boiled. or baked rather than fried potatoes. remove the coating and eat only the meat. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (1) Use less fat and sugar than called for in recipes. boil. Request diet salad dressing. Check nutrition information label for total calories in each portion. c. d. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. skim or peel fat off and discard. Remove all the visible fat from the meat. and deep-fried food. avoid those prepared in cream . However. Season with herbs and spices. Some fruits may be broiled or heated with spices added for flavor. (2) Go easy on sauces. broil. c. (3) Check ingredient labels for fat and sugar content. Substitute lower calorie ingredients. d. butter. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. butter. (3) Try lemon juice or vinegar on salads. and margarine.(4) Chill meat broth until fat turns light and solid on top. sauces. The bread and cereal group.
pastry. pies. cookies. . honey. black coffee. Follow these tips to lose weight and body fat. macaroni. jelly. 12 oz.6 oz. Carry individually packaged sugar substitutes to sweeten beverages. unsweetened sodas.) Sweet wine.sauces or deep-fried.25 litre (8 oz. . regular soda. f. 11/2 oz. European beer. Low-calorie beverages. (1) Eat S-L-O-W-L-Y (2) Consume less fat. 1/2 liter Cocktails. e. c. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. if you must. Always check your intake for balanced nutrition and total calories. Try a slice of lemon or lime in a glass of ice water. . For example. or delicious low-calorie raw vegetables. Plan your food intake and abide by your plan. (8) Plan snacks. Lowfat milk is also a nutritious choice. sugar. or spaghetti are good potato substitutes. Also. cakes. rice. Keep a food diary and monitor your own intake. and mineral water add no calories to your diet. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. noodles. ice cream. have fresh fruits. (1/2 cup) Hard liquor. jigger Dry wine.25 liter (8 oz. g. baked potatoes with a small amount of sour cream or margarine is a good choice. (3) Take smaller portions (4) Consume less sugar. candy. a few crackers or pretzels.) Food Calories 160 250 165 110 200 300 Educate your appetite a. USE SPARINGLY. Alcohol calories American beer. 4. and other sweets. Avoid rich desserts. jam. b. gelatin. If you MUST have a snack.
1 ounce package 180 Chocolate candy. 1 ounce 150 Grapefruit or orange juice. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 cup 223 Beer (European). Weight control . 1/4 cup 340 Salted nuts: Peanuts.especially in snack foods. 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. Lower in sugar. Become aware of how many calories you're consuming. 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. 160 French fries. 25 nuts 252 Mixed. or sugared beverage. creamed. 2 scoops 200 Potato or corn chips. Each teaspoon supplies an additional 20 calories. Lower in fat.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . (Each teaspoon supplies an additional 45 calories). 12 ozs.d. b. 1/2 liter 250 Creamy salad dressing.) 840 Coke. 2 tbs 170 Cashews. soda. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.
. If you're serious about losing weight. big bones. it will be easy to give up these typical excuses. beef bologna 237 Lean ham 103 1 oz. Make up your mind to control food instead of letting food control you. You may be a good athlete now. Don't be angry that you have to lose weight. Forget those old excuses: But I've got a large frame you know. or discouragement. anger.3 oz. or Everyone in my family is big it's hereditary. Occupy your time with other activities not related to food. I haven't weighed 180 pounds since I was 15 years old. Try not to be food centered. loneliness. cream cheese 106 1 oz. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. This is important if you plan on being successful at losing weight. but you want to strive to be the best. 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. 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. so why lose weight? b. think of it as something you have chosen to do. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or I can still workout OK. Dieting is up to you if you are willing to try.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. or Gosh. c. Get motivated.
To make sure you get all the nutrients and other substances you need for health. in preparation. Breads. and Pasta Group: Foods made from grains (wheat. . Make meals as pleasant as possible even if you are cutting down on what you eat. Don't let this be wasted effort. and other substances that are important for good health. so choose a variety of whole and enriched grains. Choose the recommended number of daily servings from each of the five major food groups. Construct new habit patterns. Remember all the work it took to get you to your desired weight. You are always responsible for what you are eating. Don't cheat. and different whole grain foods differ in nutrient content. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Stick with it! f. slow down. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. carbohydrates (starch and dietary fiber). Make your meals last longer. No single food can supply all the nutrients in the amounts you need. or at the table. g. You should consume at least 6-11 servings daily from the base of the pyramid. i. minerals. They provide vitamins. Different foods contain different nutrients and other healthful substances. remember. e. Cereals. Eating plenty of whole grains. Whole grains differ from refined grains in the amount of fiber and nutrients they provide.d. unless fat is added in processing. For best results. h. rice. Your body is adjusting to your new eating habits and changes are taking place. Rice. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Grain products are low in fat. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. enjoy flavors. pause halfway through meals and don't stuff yourself. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). and oats) should form the foundation of a nutritious diet. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. overeating hurts no one but yourself.
rye. and most people eat more. Fruit Group: The fruit group. green peppers. vitamins. The best choices from this food group are bran cereals. collards.Consuming the recommended daily intake is not difficult if you understand serving sizes. kiwi. The lighter colored vegetables. A 1/2 cup of cooked rice. also provides fiber. One cup of leafy raw vegetables is also a serving size. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. or cooked fruit. whole wheat). Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. and yellow vegetables. low fat bagels (pumpernickel. bananas. Brussels sprouts. Juice that you can see through . Vegetables are nature's vitamins. and dried fruit. carrots. The darker the vegetable. iceberg lettuce. Broccoli. and celery are mostly fiber and water with very little calories. don't overcook. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. To maximize the vitamin and mineral content of your vegetables. Cook in a microwave. and stoned wheat and whole grain crackers. steamer. whole grain muffins (bran. or wok only until tender crisp. spinach. cantaloupe. A 3/4 cup of vegetable juice also constitutes a serving from this group. Choose dark green. in addition to providing vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Two to four servings of fruits are recommended each day. A 3/4 cup of fruit juice equals one serving. orange. or minerals. A 1/2 cup of vegetables is about the size of a tennis ball. A 1/2 cup of fruit is about the same size as a tennis ball. canned. or winter squash are the best choices. If you choose fruit juice. you should strive for 3-5 servings per day from this group. such as cucumbers. strawberries. A serving size of raw or cooked vegetables is only 1/2 cup. cauliflower. the more likely it is to have large amounts of vitamins and minerals. cereal. To ensure that you get essential vitamins and minerals. whole grain breads and rice. tomatoes. Breakfast is a good opportunity to eat some fruit. corn and oat bran). or a 1/2 cup of chopped. oat bran. Other good choices are citrus fruits. which is much smaller than the regular salad served with a restaurant dinner. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. or pasta is about the same size as your fist.
Yogurt. Most people are at one extreme or the other by consuming too much or not enough from this group. a 1/2 cup of cooked dry beans. or protein. they are referred to as empty calories. milk. frying food in fat (cooking oil) once in a while is all right. which can't be made by the body. The recommended number of servings per day for this group is 2-3. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). 1 egg. Like the milk group. vitamins. Sweets add taste and flavor. peanut butter. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. chicken. One cup of milk or yogurt. The serving sizes typically consumed greatly exceed the nutritional requirement. Milk. however. roasting.(apple. and yogurt. however. or prune juice). vitamins. Foods from this group are still an important part of a performance diet. and is easily attainable. this group can contain large amounts of fat as well. Two to three servings from this group are required each day. grape. and minerals (fortified by law) especially calcium and riboflavin. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. lentil soup. can also contain a large amount of fat. A serving size of cooked fish. or 2 ounces of processed cheese (American) is considered a serving size. sour cream. no vitamins. and Cheese Group: These dairy products are a great source of protein. a 1/2 cup of natural cheese (Cheddar or Swiss). Foods from this group should be chosen in moderation because they often replace nutrient dense foods. so you may not get your daily requirement for the essential nutrients. a 2 1/2 ounce soyburger. 2 tablespoons of peanut butter. . or grilling. and minerals. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Top choices are 1% or skim milk. 1 ounce of cheese is about the size of four dice. including cheese. poultry. This means that they provide nothing to the body except calories. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. For this reason. Meat. Dry Beans. Many no-fat or low-fat dairy products are available. peach nectar. and beans. it does not mean that you should never eat these items. low-fat cheese. A better food preparation choice is baking. However. For example. fiber. Oils. Most fats and sugars are nutrient poor. Fish. Eggs. water. and yogurt. The milk group. Fats. 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. Quick and easy choices include canned tuna. Poultry. minerals. or 1/3 cup of nuts.
If you choose fish. so they can make it difficult for you to avoid excess calories. which is a better choice than apple juice. turkey from the meat and beans group. walnuts. Choose natural or less processed foods whenever possible. When eating out. low fat doesn't always mean low calorie. Sometimes extra sugars are added to low-fat muffins or desserts. A baked potato is a better choice than mashed potatoes. cream. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and cheese from the milk group. Choose them wisely. Some kinds of fat. D. For example. whole grain foods. An apple is a better choice than applesauce. choose small portions of foods. and . These foods include high-fat dairy products (like cheese. especially saturated fats. CHOOSE SENSIBLY The carbohydrates. E. vegetables. Fats supply energy and essential fatty acids. which is a better choice than potato chips. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. increase the risk for coronary heart disease by raising the blood cholesterol. or a favorite dessert. but choose sensibly. minerals. Also. molasses. but most people still eat too much saturated fat. and they help absorb the fat-soluble vitamins A. and proteins in food supply energy. and carotenoids. butter. or lean meat. Your pattern of eating is also important. whole milk. or a cup of low-fat milk or yogurt for a snack. Snacks and meals eaten away from home provide a large part of daily calories for many people. and K. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and fiber and add undesirable or questionable additives. Eating lots of fat of any type can provide excess calories. and sodium. You need some fat in the food you eat. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. fats.Top choices from this group include olive oil. a sandwich may provide bread from the grains group. However. In contrast. Food processing tends to remove vitamins. fiber. for example. High-fat foods contain more calories than the same amount of other foods. berry jams. which is measured in calories. and they may be just as high 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. which is a better choice than apple pie. notice that many of the meals and snacks you eat contain items from several food groups. ask that it be grilled rather than fried. Try fruits. poultry.
corn oil. Try the lower fat varieties (check the Nutrition Facts Label). and coconut oil. and fatty fish like salmon. Meat. and Nuts . Choose dry beans. shellfish. Vegetable oils such as soybean oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. palm oil. and mackerel. canola. peas. or lentils often.If you need fewer calories. Shellfish. lard. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. . the skin and fat of poultry. bologna. and other cold cuts.Choose vegetable oils rather than solid fats (meat and dairy fats. . beans. and peanut oils are some of the oils high in monounsaturated fats. sausages. such as salmon. These foods include liver and other organ meats. taking care to avoid excess calories. and dairy fats. Poultry. decrease the amount of fat you use in cooking and at the table. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. salami. such as many hard margarines and shortenings. most nuts. avocados. Trim fat from meat and take skin off poultry. or nuts daily. tuna. Use moderate amounts of food high in unsaturated fats. Beans. Some fish. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. These foods include those high in partially hydrogenated vegetable oils. Keep your intake of these foods low. Olive.Choose 2 to 3 servings of fish. lean poultry. fatty fresh and processed meats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol.Limit your intake of high-fat processed meats such as bacon. sunflower. other lean meats. egg yolks. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. shortening). Fish. 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 . olives. .regular ice cream). Eggs. Unsaturated fats occur in vegetable oils.
Use egg yolks and whole eggs in moderation.Limit your intake of liver and other organ meats. . . and cheese.Choose fish or lean meats as suggested above. Sugars are carbohydrates and a source of energy (calories). Prepared Foods . Try switching from whole to fat-free or low-fat milk.Choose fat-free or low-fat milk. and add little or no butter to your food. breads. cereals. some vegetables. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Limit ground meat and fatty processed meats. marbled steaks. During digestion all carbohydrates except fiber break down into sugars. but may have few vitamins and minerals.Choose fruits as desserts most often. Dairy Products . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Sugars and starches occur naturally in many foods that also supply other nutrients. and low-fat cheese most often. In the United States. . and grains. fruits. fat-free or low-fat yogurt.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Limit your intake of foods with creamy sauces. This decreases the saturated fat and calories but keeps all other nutrients the same. Choose foods lower in saturated fat and cholesterol. not the naturally occurring sugars in foods like fruit or milk. the number one source of added sugars is nondiet soft drinks (soda or pop). Foods containing added sugars provide calories. Examples of these foods include milk. Foods at Restaurants or Other Eating Establishments . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.
Eating less salt may decrease the loss of calcium from bone.Sweets and candies. 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. Salt is found mainly in processed and prepared foods. High salt intake also increases the amount of calcium excreted in the urine. Some foods with added sugars. Never stop learning about your diet and what you put into your body. and some cooking styles call for adding a very salty seasoning such as soy sauce. like soft drinks. Only small amounts of salt occur naturally in foods. normal person. Not all foods with added salt taste salty. Choose and prepare foods with less salt. There is no way to tell who might develop high blood pressure from eating too much salt. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. Some people add salt or a salty seasoning to their food at the table. 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. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Intake of a lot of foods high in added sugars. and fruit drinks and fruitades are also major sources of added sugars. the firmest link between salt intake and health relates to blood pressure. You will face no nutritional deficiencies. you need to go into it with as much information as you can. cakes and cookies. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. presweetened cereals. and sweetened canned fruits. like chocolate milk. However. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. . is of concern. Some recipes include table salt or a salty broth or sauce. You may be able to reduce your chances of developing high blood pressure by consuming less salt. At present. but when you do decide to switch to a meatless diet. Salt (sodium chloride) is the main source of sodium in foods. The reasons for switching to a vegetarian lifestyle are many.
Animal foods are higher in fat than most plant foods. The highest levels eliminate fruit and vegetables. poultry or any slaughterhouse by-product such as gelatin. The diet progresses through ten levels.000 different drugs. I have included this section for your personal choice. The list can go on and on. Whatever your reason for wanting or not wanting to become a vegetarian. antibiotics. shellfish or crustacean. • Lacto-vegetarian: Eats dairy products but not eggs. Vegetarians live on a diet of grains. fish. particularly saturated fats. poultry. You might be surprised to know that there are many different types of vegetarians. grains and nuts. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Vegetarians not eating anything containing dairy products or eggs are called vegans. Being higher on the food chain. • Macrobiotic: A diet followed for spiritual and philosophical reasons. seeds. Plants do not contain cholesterol. This is the most common type of vegetarian diet. including pesticides. though each level gradually eliminates animal products. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. eventually reaching the level of a brown rice diet. or slaughter by-products such as animal fats. . etc. A vegetarian does not eat any meat. milk and milk products. becoming increasingly restrictive. game. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. These drugs are consumed when animal foods are consumed. fish. vegetables and fruit. nuts. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Being healthier on a vegetarian diet means spending less on health care. herbicides. or any other animal product. The dangers herein. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). growth hormones and other veterinary drugs that are given to livestock animals. eggs. including sterols. • Vegan: Does not eat dairy products. • Fruitarian. in secondary consumption of antibiotics. There are over 20. are well documented. Consists mainly of raw fruit. Vegetarian foods tend to cost less than meat based items. Not all levels are vegetarian. with or without free-range eggs. A type of vegan diet where very few processed or cooked foods are eaten.
Men would kill deer. Many. cows. the food was pure and unprocessed. many years ago. Persons consuming fish but no meat are sometimes called pescetarians. . They were freaked out by the thought of consuming something that at one time could look them in the eye. big business began changing the way food was not only distributed. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. The term strict vegetarian may refer to a vegan diet. There really is no single vegetarian eating pattern as you can see from the definitions above. Back then. people survived on what they could grow or kill. Somewhere along the way. because choosing to eat as a vegetarian is such a personal decision. but not fish. The meat was cleaned and cured without chemicals or preservatives. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. That includes chicken. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. though their exact meaning can differ. 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. but also how it was processed for human consumption. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. In fact. though in other cases it may simply mean a lacto-ovo-vegetarian diet.Other terms can be used in describing various vegetarian diets. and pigs to provide food for their families. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves.
but others have taken a different turn. Then concern began to arise as to how safe these foods really were. Let's look at some common reasons people give for eating meatless meals. some meat processors even inject beef with a red dye to make it look more appealing to the consumer.is often associated with higher risks of heart ailments. 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. surveys were taken. It's true that the way we process meats can begin in a not so pleasant way. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. These two instances .for anyone! Many animals are also infected with diseases due to poor living conditions. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. This can't be healthy . people just accepted the fact that processed foods were a way of life. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. and results were published that indicated some of these processing procedures weren't as safe as originally thought. even before the animals are sent to a slaughterhouse. Once they are killed.the way animals are killed and the preservatives put into the meat . elevated blood pressure. They have decided that eating pure and natural foods instead of processed foods are the way to go.especially red meat . Another good reason is that meat is expensive. Mad cow disease is a very real illness that causes dire circumstances even death. Some of us still don't have much concern over our processed foods. In fact. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Meat .Initially. Studies were conducted. Plus.are reason enough for some people to give up meat. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. . It is a lot cheaper to buy vegetarian foods instead of meat. and other diseases. They are also often injected with artificial hormones to increase meat production.
make less frequent visits to a doctor. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. and imposes fewer burdens and impurities on the body.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Certain components of food help our bodies not only operate more efficiently. Medical studies have proven that a vegetarian diet is easier to digest. A vegetarian diet is healthy because it is typically low in saturated and total fat. Whatever the reason. calcium. are healthier. They include: . Their immune system is stronger. This is simply not true. Protein. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and thus smaller medical bills. and enjoy very productive lives. provide a wider range of nutrients. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. It's just a more productive and less invasive way to eat that gives way more benefits than not. Vegetarians have fewer physical complaints. their bodies are more refined. There are six food groups in the vegetarian diet. Vegetarians are less susceptible to major diseases that afflict present-day society. there can be little doubt that eating a vegetarian diet is a healthier way to eat. most people choose a vegetarian diet for health reasons. 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. but keep us from getting sick. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and vitamins are all contained in our foods. fewer dental problems. and their physical appearance is better. they live longer. As a result.
margarine or butter. almonds. • Seeds: sesame. zinc. oats. rice. fat. soya milk.• Cereals/grains . pumpkin. pine kernels etc. beans. Nutrients are usually divided into five classes: carbohydrates. D. although they are needed in varying quantities. maize (sweet corn). walnuts. All are equally important to our well-being. peanuts. proteins. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. brazils. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. sunflower seeds. linseeds. etc. • Fruit & vegetables. tempeh. oats. and the mineral iodine. • Dairy products or Soya products . lentils. millet. Carbohydrate. flour. Meat supplies protein. sesame seeds. maize. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. in addition to the above. hazelnuts. . lactating or very active). it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Nuts & Seeds . • Grains/cereals: wheat (in bread. We also need fiber and water. walnuts. Protein is very important in the diet.kidney beans. Most foods contain a mixture of nutrients (there are a few exceptions. veggie burgers. vitamins and minerals. etc. barley. chick peas. etc. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. pasta etc). Potatoes are a useful cereal alternative. • Pulses . cashews. sunflower. potassium and phosphorous). • Soya products: tofu. tempeh. lentils. rice.tofu. soya protein etc. • Pulses: peas. rye. some B vitamins and minerals (mostly iron. Still. Evidence suggests that excess protein contributes to degenerative diseases. All these nutrients can be easily obtained by vegetarians from other sources. textured vegetable protein. supplies vitamins A. Fish. and E. men need about 55g (more if very active). • Vegetable oils and fats . fats (including oil).almonds. barley. rye.wheat (bread & pasta). baked beans. Women need about 45g of protein a day (more if pregnant.
rice. whether we are meat-eaters or vegetarians. muesli.g. cheese. A few examples are beans on toast. e. buckwheat. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. We can make many of them in our bodies by converting other amino acids. It is a normal part of the human way of eating. yoghurt (butter and cream are very poor sources of protein). We mix protein foods all the time. vitamins or minerals and they are also the main cause of dental decay. There are 20 different ones in all. millet. as long as our diet is generally varied and well-balanced. There are three main types: simple sugars. we don't have to worry about complementing amino acids all the time. complex carbohydrates or starches and dietary fiber. • Free range eggs. Contrary to previous . pasta. The sugars or simple carbohydrates can be found in fruit. but when we mix plant foods together. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. such as potatoes and parsnips. porridge. macaroni cheese. It is now known that the body has a pool of amino acids so that if one meal is deficient.• Dairy products: milk. barley. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. but eight cannot be made. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. oats. they have to be provided in the diet and so they are called essential amino acids. Carbohydrates are the body's main source of energy. Refined sources of sugar are best avoided as they provide energy without any associated fiber. rye) and some root vegetables. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. milk and ordinary table sugar. Complex carbohydrates are found in cereals/grains (bread. quiche. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Adding dairy products or eggs also adds the missing amino acids. Most of our carbohydrates are provided by plant food. Single plant foods do not contain all the essential amino acids we need in the right proportions. The unrefined carbohydrates. or rice and peas. it can be made up from the body's own stores. Because of this. any deficiency in one is cancelled out by any excess in the other. Even those foods not considered high in protein are adding some amino acids to this pool.
Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). The one thing they have in common is that only small quantities are needed in the diet. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. pulses and green vegetables. Two of these fatty acids. folate. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. It is added to most margarines.belief a slimming diet should not be low in carbohydrates. are best used for frying as the poly-unsaturated fats. This is no problem as they are widely found in plant foods. pantothenic acid and biotin. B3 (niacin). for the manufacture of hormones and to act as a carrier for some vitamins. Fiber can be found in unrefined or wholegrain cereals. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. In fact starchy foods are very filling relative to the number of calories that they contain. fruit (fresh and dried) and vegetables. . Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. or in sufficient quantities. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. as it is now termed. Dietary fiber or non-starch polysaccharide (NSP). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. are termed essential as they must be provided in the diet. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. like sunflower or safflower oil are unstable at high temperatures. linoleic and linolenic acids. but a little is necessary to keep our tissues in good repair. nuts & seeds. leafy green vegetables and fruits like apricots and peaches. Too much fat is bad for us. B12 (cyanocobalmin). called fatty acids. B2 (riboflavin). refers to the indigestible part of a carbohydrate food. orange or yellow vegetables like carrots and tomatoes. B6 (pyridoxine). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Mono-unsaturated fats. fats are made of smaller units. with the exception of palm oil and coconut oil. Like proteins. • B Vitamins: This group of vitamins includes B1 (thiamin). such as olive oil or peanut oil.
eggs. all leafy green vegetables and potatoes. lentils and pulses. Found in dairy produce.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. cheese and butter. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Iron: Needed for red blood cells. tap water in hard water areas. Vitamin B12 is added to yeast extracts. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin K: Fresh vegetables. veggie burgers and some breakfast cereals. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. leafy green vegetables. dried fruits. eggs. It is also added to most margarine and is present in milk. . Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. bread. • Vitamin C: Fresh fruit. Found in leafy green vegetables. dried fruits (especially apricots and figs). but a good intake of vitamin C will enhance absorption. Minerals perform a variety of jobs in the body. Vegetable sources of iron are not as easily absorbed as animal sources. soya milks. Vitamin D helps calcium to be absorbed. wholegrain cereals. cereals and bacterial synthesis in the intestine. molasses. nuts and seeds (especially sesame seeds). salad vegetables. • Vitamin E: Vegetable oil. whole meal bread. These sources are usually adequate for healthy adults. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. cheese. The very young.
There is continuous movement of calcium between the skeleton and blood and other parts of the body. • Iodine: Present in vegetables. Sea vegetables are a good source of iodine for vegans. Of the body's total calcium. Dairy products also have plenty of iodine. The skeleton of a young adult male contains about 1. The main function of calcium is structural. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.• Zinc: Plays a major role in many enzyme reactions and the immune system. This involves loss of calcium from the bones and reduced bone density. lentils and wholegrain cereals. Calcium can bind to a wide range of proteins altering their biological activity. sesame and pumpkin seeds. activating clotting factors. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Osteoporosis can be due to calcium deficiency. CALCIUM Calcium is the most abundant mineral in the human body. calcium deficiency may lead to osteomalacia (softening of bones).2 kg of calcium. increasing re-absorption of calcium by bones. This is important in nerve impulse transmission and muscle contraction. cheese. This may be related to repeated pregnancy with lengthy breast feeding. Metabolites of Vitamin D are important in this. Calcium also plays a role in cell biology. but the quantity depends on how rich the soil is in iodine. Calcium is also needed for blood clotting. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This is finely controlled by hormones. In adults. This usually occurs after 35- . This causes bones to be brittle and liable to fracture. Found in green vegetables. muscle contraction and nerve impulse transmission. about 99% is in the bones and teeth where it plays a structural role. Bone loss occurs with age in all individuals.
Excess calcium in the blood can cause nausea. Hard water may also provide calcium.40 years and involves the shrinking of the skeleton. This is thought to be due to animal protein increasing calcium loss from bones. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. oestrogen. Vitamin D is essential for absorption of calcium from the gut. other research has found no difference between vegetarians and omnivores. and oxalic acid. nuts and seeds (almonds. . being underweight. This is due to reduced levels of the hormone. Dairy products. Lack of exercise. Calcium balance can be affected by a range of other factors. Calcium is lost in the feces. diets habitually high in these acids are not thought to have a major effect on calcium absorption. and dried fruit are all good sources of calcium for vegetarians. Calcium loss is roughly equal to dietary calcium in adults. This is called tetany. A low level of calcium in the blood and tissues can cause hypocalcaemia. Most flour is fortified with calcium carbonate so cereals can also be a good source. Postmenopausal women are particularly at risk from osteoporosis. brazil nuts. The risk of osteoporosis may be altered by factors other than diet. vomiting and calcium deposition in the heart and kidneys. This involves sensations of tingling and numbness and muscle twitches. Uronic acid. Calcium is also lost during lactation in breast milk. sesame seeds). leafy green vegetables. A number of substances can inhibit the absorption of calcium. whole cereals and raw vegetables is one of these. This usually results from excessive doses of vitamin D and can be fatal in infants. Bone loss is greatest in women following the menopause. In severe cases muscle spasms may occur. Meat is a very poor source of calcium. In infants and children calcium is retained for new bone growth. tofu. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. urine and sweat. a component of dietary fiber. Calcium loss is reduced if dietary calcium is low. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Calcium is present in a wide range of foods. found in bran. However. found in certain fruits and vegetables can also bind calcium. However. Adaptation to both high and low calcium intakes occur. Saturated fats can also lessen calcium absorption. smoking and alcohol can all increase the risk. Reduced intake leads to increased efficiency of absorption. Phytic acid.
Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Saturated fat raises the level of cholesterol in the blood. A lactating woman can lose up to 300 mg a calcium/day in breast milk. monounsaturated or polyunsaturated. Fats can be classed as either saturated. Fats tend to be solid at room temperature whilst oils are liquid. Foods rich in saturated fats are usually of animal origin. These can be either saturated. The nature of fat depends on its constituent fatty acids. There are about 16 different fatty acids commonly present in foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats consist of fatty acids and glycerol. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Vegetable fats are generally unsaturated. being made up of three fatty acid molecules to one glycerol molecule. Pregnant adolescents are an exception to this. monounsaturated or polyunsaturated. The term lipids include both fats and oils. calcium absorption from the gut increases and no additional calcium is generally needed. . Nearly all the fats in our bodies and in foods are triglycerides. Therefore. Cholesterol is present in animal foods but not plant foods.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. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. This depends on the type of chemical bonds present in the fatty acid. having particularly high calcium needs. The building blocks of fats are called fatty acids. Fats and oils are essentially the same.
If there is more than one then it is polyunsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. E and K. These must be present in the diet as the body is unable to make them itself. These are linoleic acid and alinolenic acid. arachidonic acid is not an essential fatty acid as was once believed. Unsaturated fats are liquid at room temperature. If there is just one double bond then it is monounsaturated. Two fatty acids are termed essential fatty acids. They are widely present in plant oils such as sunflower. suet and meat fat are saturated fats. Saturated fats tend to be animal fats and are solid at room temperature. Fats have a number of important functions in the body. This process is known as hydrogenation. Hydrogenated vegetable oils are often present in margarine and other processed foods. lard. then it is unsaturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. though fish oils may also be high in polyunsaturated fatty acids. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Butter. For this reason. Plant oils may be hardened by the addition of hydrogen atoms. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. fats act as carriers for fat-soluble vitamins A. They are usually of plant origin. The body can make its own cholesterol and so a dietary source is not required. fish oils are sometimes used therapeutically. rapeseed and soyabean oils. However. Because of this conversion. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. D. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. As well as being a concentrated source of energy. converting double bonds to single bonds. 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 a fatty acid has all the hydrogen atoms it can hold it is termed saturated. It is present in all animal tissues but is absent from plants. Cholesterol belongs to the sterol group of fats. .
Olive oil is a monounsaturated fat. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. There are four main types of lipoprotein involved in cholesterol transport. Egg yolks and highfat dairy products are high in cholesterol. Because of this high blood cholesterol is linked with heart disease. Hydrogenation of margarine causes this to occur. Polyunsaturated fats can also generate free radicals. It is the LDL cholesterol which has been linked to heart disease. including alcohol. stress and environmental pollutants can increase the generation of free radicals in the body. HDL cholesterol may help protect against the risk of heart disease. Polyunsaturated fats are usually from plant sources. eggs and dairy products all contain saturated fats. Meat. especially when exposed to heat or sunlight. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Coconut oil and palm oil are vegetable sources of saturated fats. C and E offer protection against free radicals. Unsaturated fatty acids can exist in two different geometric forms. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Saturated fats are nearly always from animal foods. A number of factors. Anti-oxidants such as vitamins A.Cholesterol is transported in to various proteins. saturated fat raising blood cholesterol. Unsaturated fatty acids exist naturally in the cis form. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). These complex molecules are called lipoproteins. These are called the cis and trans forms. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Lard and suet are saturated fats. Cholesterol is present in all animal foods but not plant foods. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. . This can lead to atherosclerosis. It has been suggested that trans-fatty acids can increase the risk of heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Fresh fruit and vegetables are rich in these anti-oxidants.
Vegetarian diets tend to be lower in fat than omnivore diets. Special emphasis is placed on reducing the amount of saturated fat in the diet. The remainder is stored in the liver. which acts as an oxygen store in muscle tissue. and iron deficiency in infants can result in impaired learning ability and behavioral problems.5g of iron. However. Iron also plays an important role in the immune system. Research has also shown iron deficiency to be associated with impaired brain function. insomnia. It also plays a vital role in many metabolic reactions. headaches. All these symptoms are associated with decreased oxygen supply to tissues and organs. IRON Iron is an essential component of hemoglobin. In developed countries. loss of appetite and pallor. people with low iron levels having lowered resistance to infection. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Symptoms of anemia include tiredness. 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%. A small amount is present as myoglobin. 1/3 suffering from severe deficiency and anemia. Iron deficiency is the most prevalent nutritional problem worldwide. transporting oxygen in the blood to all parts of the body. and to use olive oil for cooking purposes. Advice to vegetarians is to keep fat intake to a minimum. spleen and bone-marrow. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron deficiency can lead to anemia.5 and 4. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. lack of stamina. 2/3 of which is present in hemoglobin. between 10-20% of child-bearing age women are said to be anemic. Iron is essential for the formation of hemoglobin. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. breathlessness. The body contains between 3. Dietary advice is to reduce this. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. the red pigment in blood.Currently it is believed that around 42% of energy in the typical diet is from fat. .
Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. leafy green vegetables. Foods rich in vitamin C include citrus fruits. Unlike animal proteins. Proteins are made up of smaller units called amino acids. blackstrap molasses. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Lowered levels of iron in the diet result in improved absorption. and fresh leafy green vegetables. plant proteins may not contain all the essential amino acids in the necessary proportions. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. oxalates and phosphates present in plant foods can inhibit absorption. Citric acid. Iron absorption can also be influenced by the amount of iron in the diet. despite a high intake of fiber and phytate.Dietary iron exists in two different forms. Fiber may also inhibit absorption. There are about 20 different amino acids. pulses such as lentils and kidney beans. However. Non-haem iron is less easily absorbed by the body than is haem iron. amino acids and alcohol can also promote iron absorption. Vitamin C greatly increases the absorption of non-haem iron. Good sources of iron for vegetarians include wholegrain cereals and flours. Phytates. sugars. a varied vegetarian diet means a mixture of proteins are consumed. and some dried fruits. The absorption of iron is influenced by other constituents of a meal. whilst in plant foods iron is present as non-haem iron. eight of which must be present in the diet. green peppers. the amino acids in one protein compensating for the deficiencies of another. 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. . These are the essential amino acids. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Haem iron only exists in animal tissues. Excess dietary protein may lead to health problems. as can tannin in tea. In a mixed omnivore diet around 25% of dietary iron is non-haem iron.
cereals (wheat. Many hormones are proteins. Proteins in skin and bone provide structural support. valine. However. A typical protein may contain 500 or more amino acids. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. each with their own unique amino acid composition. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are essential for growth and repair. Good sources of protein for vegetarians include nuts and seeds. tryptophan. Amino acids link together to form chains called peptides. The eight essential amino acids required by humans are: leucine. threonine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Excess protein may also be converted to fat and stored. Most foods contain at least some protein. Protein can also provide a source of energy. nitrogen and occasionally sulphur. and rice). oxygen. All enzymes are proteins and are vital for the body's metabolism. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. phenylalanine. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. oats. hydrogen. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Certain amino acids can be made by the human body. Different foods contain different proteins. For children. Amino acids are simple compounds containing carbon. protein is used. cheese and yoghurt). and the transmission of nerve impulses are all dependent on proteins. pulses. . free-range eggs and some dairy products (milk. histidine is also considered to be an essential amino acid. methionine. The amino acid that is in shortest supply is called the limiting amino acid.Proteins are highly complex molecules comprised of linked amino acids. soya products (tofu. immune protection. There are about 20 different amino acids commonly found in plant and animal proteins. and lysine. soya milk and textured soya protein such as soya mince). isoleucine. They play a crucial role in virtually all biological processes in the body. Muscle contraction. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. the essential amino acids cannot be made and so they must be supplied in the diet.
grains tend to be short of lysine whilst pulses are short of methionine. However. 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. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This means when two different foods are combined. leads to a high quality protein which is just as good. For instance. it is not surprising that animal proteins. Previously. As such. cheese or peanut butter sandwich. such as meat. This does not mean that vegetarians or vegans go short on essential amino acids. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This is known as protein complementing. muesli with milk (soya or cow's). Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This is why plant proteins are sometimes referred to as low quality proteins. Vegetarians and vegans eating a well-balanced diet based on grains. the amino acids in one protein can compensate for the one lacking in the other. it has been thought that protein complementing needed to occur within a single meal. and rice with peas or beans are all common examples of protein complementing. Beans on toast. and in some cases better. which is regarded as the ideal. seeds. The limiting amino acid tends to be different in different proteins. pulses. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Many plant proteins are low in one of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. such as a grain with a pulse. milk and cheese tend to be of a higher protein quality than plant proteins. Combining plant proteins.
VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Deficiency can cause anemia. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and algae such as spirulina have all been suggested as containing significant B12. This is especially important in tissues where cells are dividing rapidly. This results in anemia. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. While vegetarian diets usually meet or exceed protein requirements. However. . particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12 neuropathy.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Symptoms include excessive tiredness. There has been considerable research into proposed plant sources of vitamin B12. B12 is necessary for the rapid synthesis of DNA during cell division. If B12 deficiency occurs. the maintenance of the nervous system. It contains cobalt. seaweeds. and so is also known as cobalamin. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Many vegan foods are supplemented with B12. It is exclusively synthesized by bacteria and is found primarily in meat. they are typically lower in total intake of protein than non-vegetarian diets. Because infants and children are growing they require more protein than adults (proportional to their body weight). and growth and development in children. Fermented soya products. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. eggs and dairy products. Vitamin B12 is necessary for the synthesis of red blood cells. DNA production is disrupted and abnormal cells called megaloblasts occur. involving the degeneration of nerve fibers and irreversible neurological damage. can also occur. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system.
Total body store is 2-5mg in adults. B12 is also important in maintaining the nervous system. Around 80% of this is stored in the liver. it is thought that this is due to the presence of compounds structurally similar to B12.breathlessness. When deficiency occurs. including tempeh. In comparison. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Assay methods used to detect B12 are unable to differentiate between B12 . shoyu and tamari. and nori. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. The only reliable unfortified sources of vitamin B12 are meat. Anemia may also be due to folic acid deficiency. sore tongue and menstrual disorders. Spirulina. and poor resistance to infection. have both appeared to contain significant amounts of B12 after analysis. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Vitamin B12 can be stored in small amounts by the body. an algae available as a dietary supplement in tablet form. seaweeds and algae have all been proposed as possible sources of B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. folic acid also being necessary for DNA synthesis. This is known as enterohepatic circulation. known as intrinsic factor. listlessness. a seaweed. known as B12 analogues. Other symptoms can include a smooth. pallor. However. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. These cannot be utilized to satisfy dietary needs. including vegans and some vegetarians. found no significant B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Fermented soya products. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. may be obtaining more B12 from re-absorption than from dietary sources. dairy products and eggs. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. People on diets low in B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Vitamin B12 is excreted in the bile and is effectively reabsorbed. miso. analysis of fermented soya products. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. There has been considerable research into possible plant food sources of B12. However.
it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. the bacteria produce B12 too far down the intestine for absorption to occur.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Human feces can contain significant B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A slice of vegetarian cheddar cheese (40g) contains 0. B12 not being absorbed through the colon lining. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. B12 has very low toxicity and high intakes are not thought to be dangerous. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Pregnant women are not thought to require any extra B12. Zinc is vital for the healthy working of many of the body's . These include yeast extracts. However. Vecon vegetable stock. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A range of B12 fortified foods are available.and its analogues. A boiled egg contains 0.2 µg. particularly in areas where hygiene standards may be low. and breakfast cereals. vegetable and sunflower margarines. Bacteria present in the large intestine are able to synthesize B12. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. In the past. though little is known about this. 1/2 pint of milk (full fat or semi skimmed) contains 1. It helps with the healing of wounds and is a vital component of many enzyme reactions. veggie burger mixes. Lactating women need extra B12 to ensure an adequate supply in breast milk. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. textured vegetable protein.5 µg. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Boiling milk can also destroy much of the B12. soya milks. as the B12 analogues can compete with B12 and inhibit metabolism.
. There are no specific storage sites known for zinc and so a regular supply in the diet is required. 60% is found in muscle. in the metabolism of the ovaries and testes. 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. found in bran. wholegrain cereals. The first signs of zinc deficiency are impairment of taste. fatigue. carbohydrates. and in liver function. Only 20% of the zinc present in the diet is actually absorbed by the body. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Zinc has a range of functions. seeds and wholegrain cereals. prostate problems. a poor immune response and skin problems. yeast. The more sexually active a man the more zinc he will require. lipids and energy. Our body contains about 2-3g of zinc. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. inhibit zinc absorption. 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. Particularly high concentrations are in the prostate gland and semen. 30% in bone and about 5% in our skin. zinc is involved in the metabolism of proteins. alcoholics and those suffering from trauma or post-surgery. It is always better to seek the advice of an expert before dosing yourself with supplements. anorexia nervosa. Dietary fiber and phytic acid. in insulin activity. pulses and nuts. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Other symptoms of zinc deficiency can include hair loss. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. particularly in association with protein foods. The recommended amounts of zinc for adult men are 1/3 higher than those for women. diarrhea.systems. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. and decreased growth rate and mental development in infants. As a component of many enzymes. beans and lentils. Zinc is found in all parts of our body. Good sources for vegetarians include dairy products. nuts. delayed wound healing.
The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Breast feeding mothers need extra zinc in their diet. sweat. but it is thought that demands are met by increased absorption from the gut. skin. vomiting and fever. Baking can destroy over half the phytic acid in whole meal bread. hair. Conversely high levels of zinc in the diet can prevent the absorption of cadmium.g. semen and also menstruation. such as Iran and other Middle East countries. but getting started with this new lifestyle takes not only dedication. Zinc is lost via the feces. A vegetarian diet makes you a healthier person. You will have a larger chance of not succeeding if you do it this way initially. . A deficiency of zinc in the diet means zinc absorption is improved. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. but also some common sense. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Various chemicals added to many processed foods can also reduce zinc absorption e. Pregnant women do need extra zinc. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. urine. Too much zinc will interfere with the metabolism of other minerals in the body. EDTA. Excess zinc is toxic. phosphates. particularly iron and copper. 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.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.
As you get more confident about vegetarian food. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Be careful about hidden non-veggie ingredients in foods. Vegetarians are sometimes the brunt of jokes and prejudices .Some people start out by eliminating red meat first. Whether you need simple step by step instructions or gourmet dishes to impress your friends. remember to let them know in advance that you are vegetarian. And. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. then two or three days and eventually every day. then poultry. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. this can be difficult. tofu. . Don't be put off by a bit of teasing or ill-informed scare stories. You'll have to change your habits. Buy a vegetarian cookbook (or borrow one from your local library). Learn as much as you can about nutrition and what your body needs to thrive and prosper. Others eat vegetarian food one day a week. but you can learn to stay healthy by understanding what it is your body needs. pulses. If you've grown up eating meat. Join The Vegetarian Society to make sure that you always have access to our expert advisors. including meat alternatives like mince and sausages made from soya or Quorn(tm). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. we'll give you some great veggie recipes. Educate yourself by reading labels or making all your food yourself. Don't go it alone. but investing in a cook book is a great way to start. Try something new. Be prepared to take a little teasing or snide remarks. We've given you most of what you need to know in the above chapters. A little later in this book. The important thing is to work out what will suit you and stick with it. cous cous and all sorts of vegetables. there are literally hundreds of vegetarian cookbooks around. then fish. but always be a learner when it comes to your body and what you put into it.usually from people who know very little about their own health and dietary needs. 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. to avoid any embarrassment when friends are cooking for you.
Many of the basics . Don't throw that food away. 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. many meat-flavored varieties are actually vegetarian) Yeast extract (e. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. Donate it to a church or local food pantry. frozen chips etc .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. vegetable oil. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. Then you'll need to stock up on vegetarian friendly foods. Most people keep a few stock items in their kitchen cupboard or freezer. pumpkin.bread. dairy products. sunflower and many others) The list looks long.will be suitable for vegetarians . 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. flour. That includes anything made with animal products or preservatives. free-range eggs. but you don't need to buy everything! In fact.g.
you can break all the rules. DINING OUT For many new or wannabe vegetarians. pasta sauces and soups are all suitable for vegetarians already.associatedcontent. many cheeses and all sorts of ready meals. all have something vegetarian on the menu. Most often than not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.Eating vegetarian is a real culinary adventure. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If you are going to a quality restaurant or one that is locally owned. feeds their ego and gets you an outstanding meal. Bean burgers. jacket potatoes.com/theme/609/restaurants.html> are more than happy to whip something up. If not. you will almost always be able to find a vegetarian friendly meal on the menu. such as spaghetti bolognaise. If you know you are going to be eating in restaurant X on Saturday. pulses or just vegetables. Many of your favorite dishes. you will get a yes. stir-fry and curries can be made with soya mince. well stocked salad bars. If you find yourself in that predicament. that fear keeps them from accepting dinner invitations from family and friends. Look at the soup bars also. can something special be prepared. pizzas. baked beans. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. . Once you've broken out of the conventional meat-and-two-vegetable routine. or stick with more familiar tastes if you prefer. chili. If not. scrambled eggs. Most chefs in quality restaurants <http://www. Many have extensive. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. many of the soups are bean based with no meat. ratatouille. ask your server what is available. Most all of the better chain food restaurants have salad bars. Or worse. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. call ahead and ask if they offer vegetarian entrees and if not. veggie sausages. It shows their talent.
Japanese. baba ganoujh (a delicious eggplant spread). Other ethnic options are excellent choices for vegetarians. delightful little pastries stuffed with meat. too. which are an excellent source of protein (and delicious).just ask that your meal be prepared with vegetable oil instead. Depending on the chain. Plain cheese pizza. Tell your waiter that you don't eat meat. If you're new to Indian cuisine. as it pasta primavera. Order your salad with no meat and you're set to go. Just take a moment to quiz your server about how the dishes are prepared . especially the ovo lactos. Indian restaurants are terrific for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. although not all cities have them. spanikopita (spinach pie) and salad made with a grain called tabouli. or even a cheese-less pizza topped with vegetables. you can have gazpacho (a cold vegetable . are just as tasty as the meat-loaded kind. and samosas. and not beef or chicken). though. ovo lactos have lots of options. The Indian diet has a rich tradition of vegetarianism. be aware that many Indian dishes are prepared using clarified butter. and they'll make sure your meal comes the way you want it. Many Italian soups. or Mexican food. If you like Mexican fare. spicy lentil dish. dolma (stuffed grape leaves). Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. as well.Even fast food restaurants are getting into the healthy trend. a traditional. Hit a Greek restaurant and load up on hummus. you have a delightful adventure ahead of you . And if the gang heads out for pizza. called ghee .Italian restaurants are another great option for vegetarians. Most fast food chains now offer garden salads in a wide variety of different flavors. If you thought you'd never dine again under the Golden Arches.some dishes that sound vegetarian on the menu may contain meat or eggs. rice and noodles. don't fret . you were wrong. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. offering delicious vegetable entrees. get their protein from rice and beans (just make sure that they use vegetable broth. Chinese restaurants are great for vegetarians. such as pasta fagioli. which is loaded with vegetables. too. you can add a baked potato.try dal. yogurt and fruit or a number of other meatless items off the menu. Pasta with meatless marinara sauce is a staple menu item. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy.
about behaving well under challenging circumstances. you really do have to stand firm.chat with your tablemates. simply order a salad or baked potato. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Dinner parties . In those cases. enjoy the company and have a good time anyway! . If you're not comfortable with taking a chance on the veggie burger. you need to make the best of things. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. smile and say that they're so delicious that you're happy to enjoy them. Even if it's disappointing. If all there is on the table that you can eat is bread and salad. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. they may not know how to feed you. That you feel. that your diet is the perfect diet for you. if you're questioned. If you're the host. even if your hosts know that you're vegetarian. chiles rellenos (green peppers stuffed with cheese. you can make sure that you have a tempting variety of delicious foods. loved one that you are indeed paying attention to your health. Here they are worrying about your health and you are worrying about hurting their feelings. Assure the well meaning. Or you may end up in a situation where your hosts simply have no idea of what your needs are.can be problematic for people on special diets. But what if you're the guest? Often. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. and you have the research to back it up.both attending them and hosting them . Etiquette is.and. Offer to show them websites. books and magazines so they can learn more. enchiladas. fundamentally. 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 . Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. The choices are more diverse than what you think.soup).burritos. the family member or friend that just will not accept that you've gone meatless. It's tough. do so . This is one time. tostadas and tacos. remember that's it's just for one meal . but often misguided.
Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. Even under the worst circumstances there will be something for you to snack on. so you have more time to enjoy your guests. or if there's anything they absolutely hate.squish things around and mess up your plate. don't make an issue of your diet. tell them you're vegetarian and steer the conversation to something else. It's a choice only you can make! . Think about how you'd like to be treated when you go to dinner at a friend's home . You should only serve meat if you genuinely feel comfortable doing so. or peanuts. You'll be surprised at what people have to say . When having people to your home for dinner. ask them if they have special dietary needs. but only do so if you won't be compromising your choices. Whatever happens. and leave some empty space so it looks like you ate something. but you won't be suffering from hunger pangs throughout the evening. eat. You can choose to prepare a separate meal in your home for your meat eating guests. or didn't. or your hostess sits a plate of animal food in front of you.If there's absolutely nothing on the menu that you can eat.and it'll save you the effort of serving.no one will be looking at their plate and wondering why there's still food there . If you're headed to a big social event like a wedding or a family dinner. you can make them feel extra welcome in your home.how about offering the same courtesy to them? When you invite guests to dinner. then eat a light meal before you leave the house. by all means do that. and you think there might be challenges finding something to eat. If you're comfortable handling meat products and are doing it for the courtesy of your guests. Hide the meat under some lettuce. Chances are good that people won't even notice that they are eating dishes that don't contain meat. no one is really interested in what you can't eat. most people won't notice how much you did. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. allowing guests to fill their plates only with what they want. It helps them to feel comfortable if they don't want to eat something .some are allergic to bell peppers. or dairy. To be blunt. If someone asks. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. do what children do . stick to your choices and prepare a vegetarian dinner. If the conversation is compelling. Part of being a terrific host is anticipating your guests' needs. One sure way to make everyone happy is to serve a variety of different dishes buffet style.
(And if you're a vegan and you breast feed. Out first food is our mothers' milk. it's time to transition to solid foods. In addition to the sugars and other nutrients. Cow's milk should never be fed to babies under one year old.breast milk is a natural food for humans while cow's milk is not). 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. We all start out life as lacto vegetarians. made just for us and full of all the nutrients we need. The timing varies from baby to baby . breast milk is the optimal food. At the four-to-six month mark. Infant formula. the alternative to breast milk. pesticides or other contaminants that you would if you were eating meat. your breast milk is superior to that of meat-eating mothers . is made as close as possible to that of mother's milk. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle.So you've decided to become a vegetarian. choose a soybased formula . and it's all we require or should eat for the first four to six months of life. Should you decide not to breast feed. scientists believe that there are other. substances in breast milk that make it superior to infant formula. . too . for most babies. as it's not designed to meet their nutritional needs. This isn't necessarily true.soy is less likely to cause allergies than cow's-milk-based formulas. as it can cause intestinal bleeding and lead to anemia.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period.you're not passing on any of the antibiotics. But don't give regular soy milk to a baby less than a year old. it's time to introduce your baby to solid foods. as yet unidentified. your child is still a vegan. if you're a vegetarian. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. The good news is. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. Also. Whether or not you breast feed is entirely your decision but. and when she takes a quart or more of a formula per day and still acts hungry.
regular soy milk or rice milk. start introducing high-protein legumes to the baby's diet. Start with cooked grains . When giving babies "finger foods. starting with veggies that are easy to chew and unlikely to present a choking hazard. Most babies are very fond of lentils. bland flavor. hot dogs and sandwich slices . juice.rice cereal is best. or any other nutritious liquid.once your child is old enough to transition off formula. Nut butters should not be fed until after 12 months. Vegetarian and vegan children are just like any other kids . Once your baby eats cooked cereal. Adapt the guidelines in the baby books to the vegetarian diet. lettuce and other leafy green vegetables. an vegetables that adults eat are fine for a child. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. so if your baby has sensitivity to a food you can easily identify it. except for not feeding them meat. buy ones that are free from added sugars.You'll want to introduce solid foods slowly. If you buy prepared foods. Good choices are carrot sticks. and lightly blanched and cooled broccoli. you can start offering your child some vegetarian versions of classic kids' favorites. preservatives and any other additives that your baby doesn't need. as well as soy cheese and soy yogurt two servings per day. about a half-ounce per serving. Start with raw. you can give him water.they'll be a bit fussy sometimes. 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. Follow the same feeding schedules and advice that you would for any other baby. As long as it's safe for the baby to chew. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. so that their systems can get used to the change in diet. regular soy milk. It's smart to introduce new foods one at a time. as almost every baby can digest it easily and unlikely to cause an allergic reaction. At seven to ten months. As you ease into the toddler/preschooler years (ages 1 to 4). large. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . sharp. Raw vegetables can be introduced then. 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. Slowly add tofu into their meals and snacks. or round. begin to slowly introduce other foods." take care that the foods aren't too hard.
So be generous with the snacks featuring grains. One of you is messy. too. but the other is neat. All marriages are about compromise. He loves reality television. they sometimes don't get all the calories they require. You choose someone to spend the rest of your life with and.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. filling plant foods. which is calorie-dense and full of good fats.add avocado. to sandwiches. Peanut and almond butters are excellent sources of calories for kids. 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. One partner may be a social butterfly but . as time passes. Don't worry about a vegetarian diet affecting your child's growth . and weighed slightly less than children raised on an omnivorous diet. when they were actually taller than average. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. 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 . she adores opera. you often find yourselves negotiating to find a middle ground that you can live with. they caught up by age 10. Very young children also need to eat more than three meals each day. 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. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . cookies and other baked goods Vegetarian diets feature a lot of bulky.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.
no two individuals are exactly alike. and the day-to-day struggle of paying bills. the subject will come up naturally ." particularly if they're simply eating the same diet as most of the other people they see every day. • Don't talk endlessly about your diet. If you judge your spouse harshly for not joining you in your vegetarian journey. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If your partner eats meat. Choose venues that offer both meat dishes and vegetarian options. There are probably far more of those than there are issues on which you don't see eye-to-eye. No one likes to be told that they're "bad. too. • Never attack your spouse's point of view. You can't control what your spouse eats . • Be a positive role model. If your partner is interested. • Try to get your partner to compromise on certain foods. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Try to find restaurants where you can eat together. on convenience or on habit. closing the door to them making that step themselves in the future. But that's unrealistic . getting to work and raising children can sometimes make even the smallest difference seem enormous. Try to keep in mind that your choice to become vegetarian was a personal one. and it has to be for them. doing laundry. but still disagree on how to eat. . Try to respect their decision. veggie burgers and non-dairy cheese at home. so that you can enjoy a fine meal together. Cook a variety of tasty. when you're single and dating. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. The key to making it work is acceptance of each other's choices.but don't lecture. See if you can get them to eat soy hot dogs. You and your spouse may agree on a lot of things. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Acknowledge that your spouse's diet isn't meant to hurt you. It's understandable. Buy a few cookbooks and try new recipes to keep things interesting. • Play an active role in shopping and preparing meals. Married couples figure out how to adapt to such differences. whether it is based on ethical principles. it isn't a choice designed to make your life unhappy or more complicated. As the popularity of vegetarianism increases.but you can control how you behave towards them.the other's happy to stay home every night with a good book. appealing meals so that your partner can see that the diet isn't boring. you may be turning them off entirely. to believe that your ideal partner will share all of your values. especially in public.
Whether you live with a partner. so only you can figure out the answers to these questions. . Even if they're supportive of your decision. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . you can't control what they eat. any more than it's theirs to turn you back into a meat-eater. your parents.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 . this is a huge issue. asking that it's wrapped in such a way that you don't have to look at it. it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. If they want to change. there will still be people who think that your new lifestyle is a weird one. 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 dedicate a special section of the refrigerator to meat storage. DEFENDING YOUR CHOICE Being new to vegetarianism. that's great . Eating together is one of the great pleasures of any relationship. accept that your spouse may eat meat sometimes when they're not with you. however .and not turning them off by lecturing them! Only you know the dynamic in your home. you may find them ridiculing your food choices or even actively trying to sabotage you. Negotiate a menu plan that's acceptable to both of you. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Although vegetarians aren't looked down upon today as much as in the past. Again. If you can't stand to have meat around you at all.and if they're not supportive.• If you've agreed not to eat meat at home. and nagging doesn't help. You may have to ask the others in your home to cook meat outside on a grill. your children or roommates.
3. 4. Try to find some good vegetarian recipes that you find convenient and enjoyable.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 2. you may simply want to negotiate who cooks what. A little compromise and understanding can go a long way. for example. while your spouse would be doing so if she/he ate meat. and when . take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. that all meals served by the Israeli military are kosher. The vegetarian lifestyle will be most difficult for the non-vegetarian. When family and friends begin to question your new meatless diet. 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. Recognize that if you eat vegetarian food you are not compromising any principle or belief. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Here are some great recipes for you to try. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and prepare your own entrée on the other nights. It all comes down to what your needs are. here are some helpful tips to allow you to deal with your partner's choice: 1.If your feelings aren't that strong. and the compromises you and your family are willing to make. (Vegetarian food is also available for Israeli vegetarian soldiers.) 5. . you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. so that nobody's beliefs will be violated. Try to see the positive side of your partner's diet. Try out a few of these yummy recipes. and that you can share together. You don't need to be an expert. but it doesn't have to be. Becoming a vegetarian is an exciting change in your life. 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. Learning how to cook without meat can be a daunting task. even though many Israeli soldiers do not normally keep the kosher laws. Consider.
Spoon tomatillo sauce over enchiladas. Meanwhile. Mix potatoes together with pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. and 1/2 cilantro. Fill tortillas with potato mixture. In a bowl. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Fry tortillas individually in a small amount of hot oil until soft. chopped • 1 bunch fresh cilantro. Once cooled. coarsely chopped. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. Bake in the preheated oven for 20 to 25 minutes. or until hot and bubbly. puree with half of the cilantro until smooth. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. salt.5 ounce) can pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and roll up. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Set aside to cool. Bake for 20 minutes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and ketchup. boil tomatillos and chopped onion in water to cover for 10 minutes. and place in an oiled baking dish. and spread remaining cheese over sauce. Place seam side down in an oiled 9x13 inch baking dish. husks removed • 1 large onion. or until tender. 1/2 cheese. chili powder. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. toss diced potatoes together with cumin.
and simmer for 20 minutes. oregano. Wrap the mixture in cheese cloth or paper towels. rinsed and drained • 1 cup cooked brown rice • 1 small onion. In a large bowl. and chili powder. chopped 1 egg. Season with cumin. turning once. Potato Pancakes 4 medium baking potatoes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. combine the potato mixture. and garlic until tender. stirring occasionally. Cook for about 8 minutes. Bring to a boil. green onions. red pepper.pour off the water and save the remaining potato starch. place on skillet and flatten with a heat-proof spatula. coarsely shredded 4 green onions. about 6 minutes. salt and pepper. celery. press together about 2 tablespoons of the potato mixture with your hands. and cook 4 minutes. and corn. Cover. carrots. Cook until vegetables are tender. kidney beans. and reserved potato starch. and basil. until brown on both sides. heat skillet over medium-high heat. Stir in green pepper. The starch from the potatoes will settle into the bottom of the bowl . Stir in mushrooms. peeled and coarsely shredded 1 medium onion. split . and squeeze out the excess liquid into another bowl. Stir in tomatoes.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. finely chopped • 1 egg. Serve hot. egg. For each pancake. and reduce heat to medium. Sauté onions. lightly beaten • 6 tablespoons salsa. mix the potatoes and onions.
burger. Top each with 2 teaspoons tomato paste. combine sour cream and remaining salsa. Sprinkle each with 1/4 teaspoon oregano. Top with a tomato slice. Place 2 slices mozzarella on each rectangle. Cover each with remaining dough. thickness. In a small bowl. egg and 2 tablespoons salsa. Unwind the roll dough. sprinkle half of the cheddar cheese and cayenne pepper. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. onion. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Bake in the preheated oven 10 to 12 minutes. Moisten edges of rectangles with water. Tomato Cheese Melt • 1 onion bagel or English muffin. Add the rice. mix well. 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. Place a lettuce leaf. Place 2 rectangles on a 9x13 inch baking sheet. or until golden brown. Press the edges firmly with a fork to seal. mash beans with a fork. sour cream mixture and slice of cheese on bun.In a large bowl. Pinch together perforations to seal. Broil 6 in. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). from the heat for 4-5 minutes or until cheese is bubbly. and separate into 4 rectangles. Sprinkle half of the Parmesan cheese over each tomato.
for 1 hour. Place in two large shallow baking dishes and bake in preheated oven. basil. Cover. Boil without stirring 4 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Uncover. until cheeses are melted and bubbly.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stir. zucchini. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. 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). Bring to a boil. corn syrup and salt. Remove from oven and let cool completely before breaking into pieces. melt butter. stirring constantly. chopped • 1 (8 ounce) can garbanzo beans. Monterey Jack cheese. Pour in a thin stream over popcorn. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . In a medium baking dish. Stir in brown sugar. Stir heavy cream. stirring to coat. and continue baking 10 minutes. garlic. butter. In a medium saucepan over medium heat. garbanzo beans with liquid. sliced • 1/4 pound zucchini. and bake in the preheated oven 30 minutes. Place popcorn in a very large bowl. stirring every 15 minutes. and continue baking 30 minutes. and bay leaf. mix onion. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Remove from heat and stir in soda and vanilla. Heat oil in a medium saucepan over medium heat. tomatoes with liquid. wine. and Romano cheese into the vegetable mixture. and saute onion until tender and lightly browned.
Stir in water. nutmeg. Stir in vinegar and cook for approximately 3 minutes. 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. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. sliced • 3 pounds carrots. lightly beaten • 1/3 cup butter. garlic and shallots in olive oil and set on low. Using a extra-large stock pot sauté onions. season with salt and serve. Cook for 15 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . salt. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. chopped • 3 cloves garlic. Stir in capers and parsley. mashed • 3/4 cup white sugar • 1 egg. fresh mushrooms and carrots. Add dried mushrooms along with the water they soaked in. Sprinkle flour over onions and cook for 1 minute. Let cook for 15 minutes. slice thinly and set aside.• 3 pounds thinly sliced shallots • 3 small red onions. It works well when using a 3 millimeter slicing disk. vegetable base. pepper. thyme and sliced artichokes and cook for 25 minutes. softened in water • 3 pounds fresh mushrooms. cayenne. in order for vinegar to evaporate.
• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). or line with muffin papers. Cover and let rise until nearly . mix together 1 1/2 cups flour. After the dough has doubled in size turn it out onto a lightly floured surface. In a small bowl. softened • 1/4 cup butter. In another bowl. until a toothpick inserted into center of a muffin comes out clean. beat together bananas. press Start. room temperature • 1/3 cup margarine. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spoon batter into prepared muffin cups. Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. 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. egg and melted butter. softened • • 1 (3 ounce) package cream cheese. 2 tablespoons flour and cinnamon. baking soda. Stir the banana mixture into the flour mixture just until moistened. In a small bowl. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking powder and salt. sugar. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. combine brown sugar and cinnamon. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Roll dough into a 16x21 inch rectangle. Sprinkle topping over muffins. Select dough cycle. Bake in preheated oven for 18 to 20 minutes. In a large bowl. Lightly grease 10 muffin cups. mix together brown sugar. cover and let rest for 10 minutes.
When it looks like you could eat it. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Heat on Med until thick and bubbly. Bake rolls in preheated oven until golden brown. Spread frosting on warm rolls before serving.doubled. vanilla extract and salt. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. 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. 1/4 cup butter. Add more oil to the middle of the pan. beat together cream cheese. about 15 minutes. While rolls are baking. crumbled tofu (don't use silken. confectioners' sugar. You can add some turmeric for color if you like. When it starts to get golden. use extra firm). about 30 minutes. then add your drained. Add water and mix thoroughly.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When they are good and soft. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. preheat oven to 400 degrees F (200 degrees C). mix in the peppers and onion and keep frying. Meanwhile. Set aside.com/products/censura. Sauté this for another couple of minutes. Remove from heat and add mustard and margarine. move them to the sides of the pan and form an empty circle in the middle for your tofu. Stir Fry: Sauté onion and green pepper in oil.
Thaw pie shell and take 1/2 out of the tin. zucchini. Cook in microwave or oven till about 3/4 cooked. drained 2 medium onions. or just about anything. cumin. Add water and mix thoroughly. mushrooms. Bake at 400 for about 45 min. cilantro and salsa to sauce. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. and lower heat. Meanwhile. To make sauce. Heat on medium heat until bubbling and thick.A variety of veggies such as green beans. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Spoon in filling. You can add dairy free milk and use veggie bouillon cubes. pinto. just keep it till later). combine flour. beans. Remove from heat and add mustard and margarine. Set aside 1/2 cup of cheese sauce in separate container. Meanwhile. olives. Spoon in veggies and sauce. cook chopped veggies (NOT spinach. Add rest of cheese on top of that. till crust is brown and delicious cheese and juice oozes out. Mix it up. chopped 1/4 cup chopped cilantro. Add onion. Add cooked veggies and coat them w/sauce. Add slowly either cornstarch or flour till slightly thickened. heat broth in large kettle. Place a tortilla in pan and cover in enchilada sauce. 1/2 cup salsa (optional) In medium-large saucepan. then add spinach on top. black). chopped 1 can olives. Roll and push to one . layer 1/2 cheese on bottom of lower crust. nutritional yeast. tarragon. and close it up as best as you can w/ the torn top shell. or whatever you like. salt and garlic powder. add spices. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan.
Uncover and bake an additional 20-30 min. use your own judgment. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. stir well. Remove from heat. Add carrots and veggie broth. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add parsley and garlic. Add herbed tofu. just to make it a little bit more cheesy!). at 375 degrees. until it is thoroughly heated. vegan cream cheese. repeat process until all noodles are used up.. sliced . Usually lasagna takes about 45 minutes to cook thoroughly. vegan cream cheese 2 Tbsp. sauté for 1 minute. herbed tofu 8 oz. simmer uncovered for 5 min. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. keep warm. Stir in nutmeg (possibly you could add some about 1/4 C. 30-45 minutes. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Continue until all tortillas filled. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb..end of pan. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add olive oil to a large skillet. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. top with spaghetti sauce. and lemon juice. set aside. place over medium-high heat until hot.. Bake at 350 until brown. Cover and bake 15 min.. spread carrot mixture over top. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. nutritional yeast at this step. Place 3 lasagna noodles in bottom of 11x7 baking dish.
salt and sugar. Reduce heat to low and simmer. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . or until the top is golden brown and bubbly. Allow pan to cool. Remove from heat and stir in basil. In a mixing bowl. pink. covered. Add the onion and sauté over low heat until lightly browned. remove pan from heat. Bake for 35 minutes. seeded and minced.• 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. Pour the mixture into a lightly oiled. combine the onion with the rice and all the remaining ingredients. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. water. Heat the oil in a small skillet. be careful not to burn. preferably organic • 1 to 2 fresh jalapeño peppers. about 20 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. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or black beans. and add tomatoes. Stir together thoroughly. 1 1/2-quart baking casserole. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Just as the garlic begins to turn brown. wine. Cook over medium-high heat and bring to a boil. TORTILLA CASSEROLE One 16-ounce can pinto.
Simmer gently until the sauce has thickened. half of the cheese. and then return them to the pot. overlapping one another. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. drain them. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Let stand for a minute or two. 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. stirring constantly. thawed 2 scallions. then cut into squares to serve. according to package directions.) • 1 tablespoon light olive oil • 3 medium celery stalks. Add the noodles and cook until just tender. heat the margarine or oil in a medium-sized saucepan. 2-quart casserole dish and layer as follows: 4 tortillas. When the noodles are done. Repeat the layers. finely diced • 2 to 3 scallions. Combine the first 7 ingredients in a mixing bowl. Lightly oil a wide. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Slowly pour into the saucepan. cheddar. spelt. or until the cheese is bubbly. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the bean mixture. Bring water to a boil in a large pot. In the meantime. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. and then add the baked tofu and . Mix thoroughly. then remove from the heat. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Add the mushrooms and continue to sauté until the mushrooms are wilted.2 cups frozen corn kernels. etc.
or until the top is golden brown and beginning to get crusty. cooked with a vegetable bouillon cube. Top generously with wheat germ. Bake for 30 to 35 minutes. soy yogurt. black olives. drained • Cured olives.or soft taco-size.scallions and season to taste with salt and pepper. Place everything on the table. Cook some quick brown rice according to package directions. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. Transfer the mixture to an oiled. 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. warmed or taco shells. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. TORTILLA FIESTA • Flour tortillas. Allow to cool for 5 minutes. diced and sprinkled with vinaigrette . and then cut into squares to serve. warm the refried beans in a saucepan with a little water to loosen. black or green • Fresh mozzarella balls or very fresh tofu. burrito. large shallow casserole dish. letting everyone make their own burritos or tacos with any or all of the ingredients listed above.
leaving a sturdy shell. Add the remaining ingredients and stir well to combine. Warm up as needed. • 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. or rice cream cheese . MUSHROOM-STUFFED POTATOES.• 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. about 1/4 inch thick all around. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Stuff the mixture back into the potato shells. soy. cut each in half lengthwise. While bringing a large pot of water to a boil and cooking the pasta. Pass around the Parmesan cheese for topping the pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. prepare a platter or two of antipasto and slice the bread. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Stir in the pasta sauce (and if you've used dry pasta. Scoop out the inside of each potato half. the diced tomatoes). Heat as needed in the microwave or in a preheated 400-degree oven. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. drain it and return it to the pot. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. and serve. green part only. When cool enough to handle.
stirring occasionally. Stuff the mixture back into the potato shells. and serve. When cool enough to handle. cut each in half lengthwise.• 1 tablespoon light olive oil • 1 large onion. and cook until they are done to your liking. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. with the mashed potato in the mixing bowl. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the mushrooms. cover. and serve. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. chopped • 8 ounces white or cremini mushrooms. soy milk. or rice milk • 2 cups finely chopped broccoli florets. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. about 1/4 inch thick all around. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Stir in the cream cheese. Add the remaining ingredients and stir well to combine. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. 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. Combine the mushroom mixture. Scoop out the inside of each potato half. cut each in half lengthwise. Add the onion and sauté over medium heat until golden. liquid and all. Heat the oil in a medium skillet. Season with salt and pepper and stir well to combine.
Transfer to a small saucepan and add the chocolate chips. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or a combination) Preheat broiler (unless using a toaster oven). shiitake. cremini. then cut into wedges to serve. Wipe the mushrooms clean. 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 . slightly overlapping circles. stirring often. Combine the mushrooms with the teriyaki mixture and stir together. oyster. Just before serving. Arrange in a shallow foil-lined pan and pour any excess marinade over them. any variety (portabello. cover the top of the pie with thin banana slices arranged in concentric. thinly sliced Preheat the oven to 350 degrees. Broil until the mushrooms begin turning dark and are touched by charred spots. then refrigerate for at least an hour. about 4 to 5 minutes. or until the top of the pudding feels fairly firm to the touch.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Allow to cool completely. If using shiitakes. until the chocolate chips have melted. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. remove and discard the stems. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Combine the first 4 ingredients in a mixing bowl and stir together.• 1 tablespoon honey. Stir in the maple syrup. baby bella. Remove from the broiler and transfer to a serving container. maple syrup. Broil in the oven or a toaster oven for 4 minutes. Puree the tofu in a food processor or blender until completely smooth. preferably two. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. and stir. or brown rice syrup • 16 ounces fresh organic mushrooms. Cook over medium-low heat. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).
Bake for 10 to 12 minutes. optional Preheat the oven to 350 degrees. Pour into a lightly oiled 9-inch round or square cake pan. but no batter. Bake for 25 to 30 minutes or until golden on top. 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. sugar. Let stand for a minute or two. baking powder. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. then cut into squares or wedges to serve. optional Preheat the oven to 350 degrees. rice milk. preferably cane juice sweetened • 1/2 cup chopped walnuts. Stir in the chocolate chips and optional walnuts. then use a whisk until the mixture is smooth. Stir together until the wet and dry ingredients are completely mixed. and peanut butter in another bowl and whisk together until smooth.• 1/2 cup natural style peanut butter. and salt in a mixing bowl and stir together. Combine the applesauce. Allow to cool to room temperature or just warm. Pour into the flour mixture and stir together until fairly well blended. . Combine the flour. and a knife inserted into the center comes out with chocolate. Make a well in the center of the dry ingredients and add the applesauce and oil. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. 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. or until the bottoms are just lightly browned. Stir in the chocolate chips and optional peanuts. then carefully remove with a spatula to plates to cool.
Cut in the butter and shortening. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Bake it in a preheated 350°F oven for 10 minutes. Prick it all over with a fork. the more water you use. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. and let cool. Stir the sliced asparagus. or to taste Crust: In a medium sized bowl. Pour the filling into the crust. into 3/4-inch pieces. mushrooms. or until it's set. on the diagonal. then stir in the cheese. Baked Ravioli . Slice six of the asparagus stalks. 12 servings. the tougher your crust will be. oregano and thyme. a mixer or your fingers until the mixture is crumbly. beat together the eggs and milk. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Remove the tart from the oven. egg yolk and vinegar. adding an additional tablespoon of water only if necessary. mixing quickly and lightly with a pastry knife. Make a well in the center of the pastry. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Bake the tart in a preheated 350°F oven for about 30 minutes. Yield 1 tart. Filling: In a medium-sized bowl. and cool to lukewarm before removing the bottom. and salt and pepper into the egg mixture. and add the water. Remove it from the oven. combine the flour and salt. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Mix until the dough just holds together.
Chop eggplant. sugar and salt in to the saucepan with the vegetables. In a baking pan place in some of the tomato sauce to cover the bottom. cheese. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. sugar • 1/2 tsp. Place the cooked ravioli in the pan and top with the rest of the sauce. whole mozzarella cheese-2 cups shredded. can Italian peeled tomatoes • 1 tsp. 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. Serve with a crisp salad. parsley. Cover and cook for 10 minutes.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Bring to a boil. Fry each piece in oil until brown . Cook the ravioli as described on the package. salt • 13 oz. pepper and garlic together. celery onion and carrot. In a large saucepan over a medium heat stir place in the olive oil. package of frozen ravioli • 8 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. celery carrot and onion. Slightly undercook them. Lower the flame and simmer for 20 minutes. Add the tomatoes. The cheese should be bubbly. Place tomatoes in a blender and puree. eggplant. until tender. hot and golden.
diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. or 2 cans (14. heat olive oil over medium heat. about 8-10 min. Cover and cook over low heat about 15 minutes. Cover and cook for 10 minutes. stir until coated with oil. shallots and tomatoes to pan and cook until reduced to 1/2 cup. quartered and thinly sliced • 1 small eggplant. Take remaining 1/4 cup cream and toss with pasta. minced • 1 Plum tomatoes. zucchini. crushed and minced • 1 large onion. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. about 6 to 7 minutes. coarsely chopped • 4 large tomatoes. Keep going till run out. Drain on paper towel and then place them in a baking pan with sauce on the bottom. until softened. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. Add tomatoes. stir to combine. . or until eggplant is tender but not too soft. Add garlic and onions and cook. mix well. about 2 min.on both sides. Add 3/4 cup of the cream and boil until slightly thickened. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. stirring often. and herbs. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped. Add eggplant. After you layer them coat them with sauce and sprinkle with mozzarella (lots). cubed • 2 green bell peppers. Add peppers.5 ounces each) diced tomatoes • 3 to 4 small zucchini. stirring occasionally to keep vegetables from sticking.
Let it cool. etc. flour 1/2 tsp salt 1/2 tsp. Mozzarella. 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. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. frozen chopped spinach 1/2 lb. pkg.) Place tomatoes on baking tray. . cottage cheese 4 eggs 6 tbsp. pepper. Boil pasta until al dente. Season the tomatoes for taste (salt. Bake tomatoes for 45 minutes until wrinkled & shrunken. pepper 2 tsp. crumbles 1 pt.Rigatoni With Tomatoes. Cut each tomato in fours. butter Preheat oven to 350 degrees. Let it cool down. Combine oil & lemon juice (for salad dressing. 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. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Feta Cheese.
crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Make sure you spread it evenly. Bake an additional 5-8 min or until cheese is melted. etc.In another bowl mix together salt. stick a knife or toothpick into the center of the pie. Thread onto metal or soaked bamboo skewers. Then combine the two mixtures into one bowl and stir well. Place filled manicotti over sauce. Serve with Italian bread or garlic bread sticks . To tell if it is done. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Let sit for one half hour.) • 2 tsp garlic. Uncover. the pie is ready. Fill each manicotti with mixture. pepper. about 10-15 minutes. sprinkle evenly with cheese. Meanwhile. heat oven to 400. In medium bowl combine all filling ingredients and mix 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. Pour remaining sauce over manicotti. Bake the pie for one hour. Let the pie cool for a few minutes. flour and eggs. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Grease a 9" square baking pan with the butter and pour the mixture into the pan. rinse with cold water and let drain. Grill or broil until colour shows on vegetables. marjoram. Drain. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. If it comes out clean. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.
grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. water chestnuts.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. chopped • 1 red bell pepper. about 5 minutes. water chestnuts. until vegetables are crisp-tender. cook onion and garlic in oil for 3 minutes. red bell pepper cut in short. thin strips . stirring frequently. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Fry 2-3 minutes on each side or until golden brown. bok choy. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. Pour about 1/2 cup batter on hot griddle. chopped • 8 oz. or until they begin to soften. Continue cooking. Serve over rice. mix well. 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. mustard. bell pepper. vegetable stock. Add soy sauce. shiitake mushroom caps thinly sliced • 1 med. peeled & grated • 1 medium carrot. combine ingredients. celery. sliced diagonally • 2 c baby bok choy. lightly coated with non-stick cooking spray. grated • 1/4 C onion. and mushrooms.
bell pepper and bok choy. Meanwhile. Stir until the eggs are firm but moist. simmer until vegetables are crisp-tender. Add ginger and garlic. Transfer the eggs from the skillet to a small bowl and break them into small curds. and peas. Place a small skillet over medium heat. stirring occasionally. in 1/2" cubes 1 red bell pepper. Add sesame oil. add the remaining 1/4 cup of peanut oil and the garlic. Bring 1 quart of water to a boil in a small saucepan. if desired. Serve hot. When it begins to smoke. tossing well. Set aside. add to skillet with vegetables. Drain noodles. When it begins to smoke. 3 to 5 minutes. stirring frequently. lightly beaten 1 carrot. Stir-fry 1 minute. Drain and rinse in cold water. Add the carrots. Add tamari or soy sauce. Add broth and sugar snap peas. red pepper. cook 3 minutes. Drain again and reserve. . and vinegar. stirring occasionally. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. cook 1 minute. Stir briefly. add 2 tablespoons of peanut oil and the lightly beaten eggs. celery. Stir in the rice and stir-fry 1 minute. Add the carrot and boil 1 minute. 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. cook 30 seconds. heat oil in large deep skillet or wok over medium heat.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. about 5 minutes. Sprinkle with peanutes or cashews. Mix to blend well and set aside. Add mushrooms. Pour in the sauce and cook until the rice is heated through. Place a wok over medium-high heat.
They are done when you can easily stick them with a fork. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . drained 1/4 tsp chili powder Heat oven to 350 degrees. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Let stand 5 minutes before serving. cook the potatoes in boiling water until tender. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Do not overcook! While the potatoes are being cooked. 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. Sprinkle with remaining 1/2 cup cheese and the chili powder. Spray square baking dish. Next. vinegar. After the potatoes are tender. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. 8x8x2 inches. After all of the ingredients have been thoroughly (yet gently!) mixed. press in bottom of baking dish. drain them and move the potatoes to a mixing bowl. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. with nonstick cooking spray. This dish will keep well in the fridge for up to a week. pkg. and rosemary. Mix beans and remaining 1 cup picante sauce. oregano. let the salad stand for at least thirty minutes before serving. seeded • 1/2 c chopped green onions • 1/2 c black olives. mix the oil. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Mix rice. leaving the skins on. egg product. spoon over rice mixture. 6 servings Spinach Stuffed Tomatoes 10 oz. crumbled feta cheese • 1 sweet red bell pepper.Potato Salad • 2 lbs med.
salt & pepper to spinach mixture and blend well. Serve salad in a large bowl. Asian pears. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. sugar. In another large bowl mix cabbage. Let stand for 20 minutes.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. onion. Toss the cabbage mixture with the vinaigrette. honey. Discard seeds. Sprinkle with remaining mozzarella and parsley. This salad goes well with grilled meats and fish. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. green onion and red pepper. parmesan. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. carrot. Asian Slaw • 1 head of Napa Cabbage. Put in large bowl. Chop pulp finely and add to spinach. garnish with chopped green onion and toasted sesame seeds. cilantro and sesame seeds in a large bowl. Let stand 5 minutes. Add 1/2 cup mozzarella cheese. Invert tomatoes shells on paper towels to drain. soy sauce. drain well and squeeze dry. shredded • 2 Asian pears. Preheat oven to 350 degrees. Slice and hollow out centers of tomatoes. Spoon evenly into tomato shells.
• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. . Rapidly add vodka. Simmer for 2 minutes. Pour into greased 9x13" pan. (The alcohol burns off but makes tomatoes "come alive". Simmer tomatoes with the two cheeses for three minutes. Cook on low heat for 30 minutes. Prepare pasta (shell or tube pasta suggested). garlic. then add 1 cup of heavy cream and simmer for one minute. and pepper. salt. Add red pepper flakes. 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. heavy cream. Set off burner and allow cheese to melt into soup. prepared according to package directions Melt butter over high heat until bubbly. 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. Bake at 350 degrees 5060 minutes. Add parmesan cheese at the end of cook time.
par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. 8 oz. Sprinkle with seasoned salt and garlic powder. press into pie plate as crust. Garnish pie: make a small circle of 1/4 cup onions in center of pie. . sprinkle parsley flakes in a larger circle around the onions. Combine potatoes and 1/4 cup onions. Combine eggs. chopped • 1 tsp. Carefully put a layer of spinach and crumbled feta cheese into the crust. top with parmesan then cheddar cheeses.Mix completely with the sauce and serve immediately. quartered and sliced • 2 cans of 15 oz. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. pour carefully over cheeses. Zucchini Soup • 4 medium zucchini. vegetable broth • 2 onions. sprinkle paprika in a larger circle around parsley flake circle. Vermont Cheddar Pie • 2-3 cups diced. white pepper • Dill weed to taste • 2 pkgs. Bake at 350 for 1 hour. salt-free lemon/herb seasoning • 1/2 tsp. cream cheese • Chopped fresh chives or edible flowers for garnish. milk.
In a saucepan. Serve hot over warm. white rice. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). pepper and dill weed to taste. Add all other ingredients. Chill over night or until very cold. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. chicken broth. chopped green onions and rice. Now add chopped green onions and additional season salt if desired. add remaining liquid. Add to a large pot and cover beans with water until water is two inches above bean line. approximately 20 to 30 minutes. Cook mixture until soft. Then blend in zucchini mixture. onions. or until beans are very soft and a red gravy is produced. a portion at a time. Blend the cream cheese in blender until smooth. then cover and reduce to a low heat and simmer. Bring to a rolling boil. except seasoning meat. Add season salt and continue to simmer this combined mixture for another hour. add zucchini. Cook for approximately one more hour. until smooth. After beans have been cooking for approximately 2 hours. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Garnish with chopped chives or fresh flowers.
200 calories. 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. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This ensures an adequate consumption of necessary vitamins and minerals. This is just a start for you. Athletes should avoid diets that fail to meet these criteria. lightly oiled. as a result. not fat. Losing fat safely takes time and patience.500. Prepare a medium-hot skillet. women require at least 1. Athletes must consume a minimum number of calories from all the major food groups. A combination of exercise and diet is the best way to lose unwanted body fat. Not only does exercise burn calories.• 2 tbsp powdered sugar Mix all ingredients together very well. Dieting alone can cause the body to believe it is being starved. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. it helps the body maintain its useful muscle mass. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. In response. . it tries to conserve its fat reserves by slowing down its metabolic rate and. final mixture will be a little lumpy. Be creative and use your imagination. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. since weight lost through these practices is mostly water and lean muscle tissue. it loses fat at a slower rate. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. many more recipes out there for vegetarians. with the calories distributed over all the daily meals including snacks. one should eat less and exercise more. In other words. There are many. There is no quick and easy way to improve body composition. and it may also help keep the body's metabolic rate high during dieting. This can negatively affect his physical fitness.
running or walking one mile burns about 100 calories. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Good nutrition is not complicated for those who understand these dietary guidelines. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. and mental alertness. bicycling. swimming. In reality. cross-country skiing. he needs to run or walk 35 miles if pure fat were being burned. This section gives basic nutritional guidance for enhancing physical performance. Instead. is the best type of activity for burning fat.Fat can only be burned during exercise if oxygen is used. athletes should regularly eat a wide variety of foods fro-m the major food groups. most people would need to run or walk over 50 miles to burn one pound of fat. fat is seldom the only source of energy used during aerobic exercise. To be properly nourished. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. such as sprinting or lifting heavy weights.selecting a variety of foods from within . Exercise alone is not the best way to lose body fat. As a result. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. examples include jogging. Aerobic exercise. proper nutrition plays a major role in attaining and maintaining total fitness.500 calories in one pound of fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. bicycling. stair climbing. good health. will not make up for poor health and exercise habits. rowing. swimming. walking. For an average-sized person. Because there are 3. A good diet alone. fat. Aerobic exercise is best for burning fat. In addition. which uses lots of oxygen. especially in large amounts. Anaerobic activities. walking. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and rowing. exercise to music. if any. Diet In addition to exercise. crosscountry skiing. Aerobic exercises include jogging. burn little. and jumping rope. however. a mixture of both fats and carbohydrates is used.
and 15 if moderately active. You will need still more calories if you are more than moderately active. 150-pound male will burn 11./lb. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. a slow. CAD. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.034 calories/minute/lb. Another dietary guideline is to consume enough calories to meet one's energy needs. Even snacking between meals can contribute to good nutrition if the right foods are eaten. progressive disease. a person running at 6 miles per hour (MPH) will burn 0. = 11. A high intake of fats. = 5.each group.079 cal. Thus.1 calories per minute (150 lbs. a person will burn 0. that is. as shown in Figure 6-4.85) or about 710 calories in one hour./lb.079 cal. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. To estimate the number of calories you use in normal daily activity. Similarly. Weight is maintained as long as the body is in energy balance. . as shown in Figure 6-3.034 calories per pound per minute./min. multiply your body weight by 13 if you are sedentary.85 calories/minute (150 lbs. x 0. Avoiding an excessive intake of fats is an important fundamental of nutrition. Good dietary habits help reduce the likelihood of developing CAD. when the number of calories used equals the number of calories consumed. The result is a rough estimate of the number of calories you need to maintain your present body weight. intensities. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. has been associated with high levels of blood cholesterol. x 0. By comparing caloric intake with caloric expenditure./min. 14 if somewhat active. results from the clogging of blood vessels in the heart. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. A well balanced diet provides all the nutrients needed to keep one healthy. the state of energy balance (positive. balanced. For example. The blood cholesterol level in most Americans is too high.1 calories/ minute) or about 305 calories/hour. while participating in archery. or negative) can be determined. they should eat three meals a day. and durations. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. and a typical. a 150-pound person would burn 5. Keeping a daily record of all foods eaten and physical activity done is also helpful. especially saturated fats and cholesterol.
The evaporation of sweat helps cool the body during exercise. Cool. Examples include weight training and the APFT sit-up and push-up events. rice. Finally. age. but to no more than 10 percent of our total calories. up to 60 minutes before exercising. Water is an essential nutrient that is critical to optimal physical performance. high-intensity activities. are the primary fuel source for muscles during short-term. The current national average is 38 percent. 'but as the duration increases. Athletes often fail to drink enough water. As a result. sex. Concerns for Optimal Physical Performance Carbohydrates. we should reduce our daily cholesterol intake to 300 milligrams or less. Sweat consists primarily of water with small quantities of minerals like sodium. Athletes . At least 50 percent of the calories in the diet should come from carbohydrates. and possibly injury. the contribution from fat gradually increases. the chief fuel burned is carbohydrates. especially when training in the heat. Repetitive. plain water is the best drink to use to replace the fluid lost as sweat. Foods rich in complex carbohydrates (for example. because they can lead to low blood sugar levels during exercise. and training sport. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. In addition. whole wheat bread.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. high-intensity activities. It is also important to avoid simple sugars. We should increase our intake of polyunsaturated fat. can result. Initially. pasta. The body uses fat to help provide energy for extended activities such as a one-hour run. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Individual caloric requirements vary. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. water lost through sweating must be replaced or poor performance. it is important to eat foods every day that are rich in complex carbohydrates. potatoes) are the best sources of energy for active athletes. Carbohydrates are the primary fuel source for muscles during shortterm. depending on body size. in the form of glycogen (a complex sugar). such as candy. Very intense activities use more carbohydrates. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). It plays an important role in maintaining normal body temperature.
to the total energy requirement of heavy resistance exercises. as do regular soda pops and most fruit juices. Protein is believed to contribute little.5+ hours) at intensities over 50 percent of heart rate reserve. Cholesterol is a fatlike waxy substance and is produced by the liver. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. can lead to abdominal cramps. it is necessary to first understand what cholesterol is.0 to 1. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During prolonged periods of exercise (1. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. During periods of intense aerobic training. Therefore. and after exercise to prevent dehydration and help enhance performance. Sports drinks. Although cholesterol has purposes and is important to overall health and body function. drinks that exceed levels of 10 percent carbohydrate. and diarrhea.should drink water before. these beverages can provide a source of carbohydrate for working muscles. Many people believe that body builders need large quantities of protein to promote better muscle growth. Weight lifters. are helpful under certain circumstances.5 grams per kilogram of body weight per day). these drinks should be used with caution during intense endurance training and other similar activities. too much cholesterol in the body has damaging effects. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During intense training. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. This can improve endurance. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. nausea. The recommended dietary allowance of protein for adults is 0. during. The primary functions of protein are to build and repair body tissue and to form enzymes. . On the other hand. who have a high proportion of lean body mass. 1. if any. one's need for protein might be somewhat higher (for example.8 grams per kilogram of body weight.
the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. In fact. HDL is either reused or converts to bile acids and disposed. This is done simply from reducing cholesterol by 1%. vegetables. the levels build up and cause damage by clogging your arteries. cholesterol cannot be dissolved in the blood. educate and provide healthful options. The two main types of lipoproteins are: High Density Lipoproteins (HDL." As with some fats. and grains you can maintain optimal health as they do not contain cholesterol. When you eat saturated foods such as dairy. High cholesterol can be avoided! With a nutritious diet. produces hormones such as estrogen and testosterone. The purpose of this ebook is to inform. molecules called lipoproteins carry cholesterol to and from cells. alternative ways to manage your cholesterol without having to rely on medications. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. When the cholesterol level is appropriate.Cholesterol forms every cell within the body. In fact. and produces bile acids which are proven to aid in the digestion of fat. As we progress with "30 days to lower cholesterol" you will learn healthy. Lipoproteins equip the cholesterol to move around the body. On the other hand when you eat foods such as fruits. This is known as "good" cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. With too much cholesterol in the body. You want to ensure that your levels of this cholesterol remain . it plays a life-giving role in many functions of the body. though. Instead.) HDL transports cholesterol from cells back to the liver. meat and eggs your cholesterol elevates. This puts you at serious risk for disease such as heart and stroke. 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. When cholesterol is at a good level it works to build and repair cells. which is another form of fat. there are several different body functions and several different substances that make up our understanding of "cholesterol.
If you want to see a graphic representation of this. smoking. Obviously.may lead to heart problems. Understanding the Causes of High Cholesterol Besides diet. gender. and aids to remove LDL from your artery walls. when we speak of having "cholesterol levels" we mean more than one number.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. since having too low levels of HDL ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. We will address this issue as we progress in "30 days to lowering cholesterol. family history of heart disease. . gender and the heritage of the individual. some people require a very aggressive approach which includes cholesterol lowing medication. and diabetes mellitus. Low Density Lipoproteins (LDL. 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. Eating fast foods and convenience foods results in eating too many fats and salts. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. For some. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. which can raise our bad cholesterol levels. Other factors involved in this risk are age. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. To maintain optimum health. HDL consists of more protein than triglycerides or cholesterol. Due to heart risk factors besides diet. HDL aids to ensure protection from the risk of heart attack and/or stroke. In addition. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.even when other cholesterol levels are normal . other causes of high cholesterol are lifestyle. The results on his cholesterol and body health in just 30 days are truly frightening. we are setting ourselves up for problems.high for optimum heart health. consider renting the documentary movie "Supersize Me.
Women generally have a lower level than men from age 50 to 55. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. work harder and start earlier in adopting a healthy lifestyle and eating plan. the cholesterol level starts to increase. If you have a family history of heart disease and high cholesterol levels. 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. Use low fat cooking sprays to replace heavy oils whenever possible. including walking. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Your Arteries and Cholesterol The job of your arteries is to pump blood. The Dorsal Aorta or the main artery branches out into many smaller arteries.prevents arteries from working their best. High levels of bad cholesterol may even prevent arteries . Buy cooking oils that are unsaturated. It is never too late to start on this path. Exercise does not have to be a large time or money commitment. each day will lower cholesterol. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Just 20 minutes of aerobic exercise.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. While there is not much that you can do about your age. Too much cholesterol in the blood . Diet: An important consideration in eating is choosing lower fat. Once a woman starts menopause.
since cholesterol can actually lead to blockages in your arteries. you need to keep your cholesterol levels in a healthy range. For this reason. Arteries are constructed of a tough exterior and a soft. Your heart becomes starved of required blood. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. The heart relaxes and produces enough force to push the blood through. the arteries expand and are filled with blood. Even having "borderline" cholesterol levels . If this happens often enough you can suffer a heart attack or a stroke. It helps pump the body's blood. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. smooth interior. The inner layer is smooth and allows the blood to flow easily. 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. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease.from functioning at all. Consider: Heart disease is one of the leading killers in North America. eating a better diet and getting exercise can help keep you healthy. This means that if you want to prevent heart disease. heart attacks.or bad cholesterol levels that are elevated but not considered "very bad" . No matter what your current health. In a healthy person.can increase your chances of heart disease or stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well. As the heart beats. Each are made up of epithelial cells. and the main reason behind the blocking of arteries is high levels of bad cholesterol. it is critical then that we keep arteries free of bad cholesterol for optimal health. The middle layer is elastic and very strong. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. and strokes.
a healthy diet is the one thing that you must absolutely do in order to ensure heart health.Eating is one of the things that can affect your cholesterol level a great deal. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. The effects over all will be immediate. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. but reducing your intake of all salts is the better choice. In fact. As an added benefit. Sea salt is a better option. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Again. If you have too high cholesterol. Limit your sodium intake to 2400 milligrams a day. Being overweight can contribute to cholesterol and to heart ailments. you can take steps to regain your health by following a low cholesterol and low fat diet. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. . this sort of diet will also make you feel generally healthier and more energetic as well. If you need assistance seek out a nutritionist or dietician. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. or follow the limits for dietary cholesterol that your doctor sets for you. 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. Consume less than 200 milligrams of dietary cholesterol each day. In fact. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. try to lower your saturated fat intake as far as possible. especially if you have very high cholesterol. if you have elevated levels of high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this.
Refuse foods made with harmful trans fats such as margarine. High cholesterol foods include: Organ meats (this includes liver. and especially processed meats such as deli meats. . Limit and eat only in moderation if at all: Highly processed foods. dry beans. 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. rye. bologna. salad dressing and sauces. • Enjoy foods high in soluble fiber. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. including select cuts of meat. salami and fatty red meats All foods that are fried. You can keep the skin on to seal in the juices so long as you remove the skin before eating. eggs and nuts each week. 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. These foods include: Oats. which can wreak havoc on your heart health. hot dogs. poultry. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. fish. sausages.
Increasing your intake of fresh (not canned. You can only eat small portions of animal products before you have to worry about cholesterol content. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. As an added bonus. 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. white meat. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. When most of us think of "veggies" we think only of a few. Consider all the vegetables you may not have tried yet (please note that this list is not . and cuts that have less white "marbleized" texture. choose leaner cuts. and grains are healthier . Select fish such as cod that has less saturated fat than even chicken or other meats. chicken. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . fish.not to mention the higher rates of obesity . While you do not want to overeat. To put it simply. there is no such worry. In fact. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.that North Americans face.and have lower cholesterol levels as a whole.When selecting meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past. those nations that eat more fruits. not poached. 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. you do not have to worry as much about eating too many fruits and vegetables. With vegetables and fruits. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.
and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. there are many delicious brands of peas. green peas. many which you likely have not tried before. mung beans. sugar snap peas. soy beans.complete . red beans. broad beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .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. from black 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. These may include snow peas. green beans. and many others) Bean sprouts Lentils Peas (again.there are too many vegetables to list here . chickpeas. runner beans. lima beans to azuki beans. not just the seeds. navy beans. borlotti beans. kidney beans.
you will be stunned by the range of lettuces out there. There are many types of mushrooms. Centennial Crab. yellow and red peppers. Cortland. not just their size. from butternut to acorn to pumpkins and gourds. Blushing Golden. Kandil Sinap. Jonagold.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. . and others. Chieftain. Empress. from the common to the exotic. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Braeburn. 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. it is a fungus. some quite rare. Fuji. orange. 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. Mcintosh. Arlet. Liberty. Empire. Gala. 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. Try the following varieties: Akane. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Honey Crisp. Mutsu. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mantet. red potatoes.
Russet. sea grapes. Patricia. huckleberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Chinooks. Starking Delicious Plum. Red Haven. Beirschmidt. nannyberries. barberries. gooseberries. bilberries. Royal Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and others) Cherries (from sour cherries. loganberries.Northern Spy. Watermelon. Baby Bananas. Opal. Hedelfingers. Red Astrachan. elderberries. Canteloupe. Bartlett. Canary. Apple Bananas. and sweet cherries such as Black Russians. cranberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Unize Plum. Empress Prune_Plum. among others) Pears (including Asian pears. wineberries. Red Secor. Yataka. bearberries. currants. Reliance. and others) Berries (besides the usual strawberries and raspberries. cloudberries. and others) Persimmons Pineapples Plums (including Mt. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Starr. Yellow Transparent. Dietz. Monmorency cherries. Virginia Gold. Lapins. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Honeydew. lingonberries. there are dewberries. Baking Bananas. blueberries. crowberries. Red bananas. and Sensation Dwarf Peach. Wilson Juicy. Cassava. Stanley Prune_Plum. many kinds. boysenberries.
The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. are notorious for offering poor nutrition and plenty of fat. and prepackaged meals. every week. most of us have tried only a small fraction of the fruits and vegetables that are out there. The fact is. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. salt. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. 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. Convenience foods. In fact. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. When you have many types of healthy and delicious foods to choose from. . use this list of fruits and vegetables.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. If you want to lower your cholesterol over the next 30 days.treat it like a checklist of the food adventures you could have with food. convenience. of course. find a variety of fresh fruits and vegetables you have not tried and try them.it is only a way to get you started in discovering new fruits and vegetables. Over the next 30 days. you will naturally choose foods that are good for you and for your heart. Print the list and circle all the fruits and vegetables you have not tried. and sugar. Your taste buds and your cholesterol level will thank you for it. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Look back over the list of fruits and vegetables . Read about new varieties of fruits and vegetables and try them as well. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Realize that these lists of fruits and vegetables is far from complete . avoid all fast-food.
Japanese. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever.the very freshest you can. There are many recipe books at your local library . zucchini. switch ingredients to healthier alternatives. use only a pinch of the best sea salt you are able to buy. Don't overlook cookbooks that feature Chinese. cucumbers. Buy some fresh herbs. even if you are lost in the kitchen. Use good olive oil instead of butter. and Indian recipes. Use these to add flavor to your cooking rather than relying on salt. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Simply chop up some favorite salad greens (mescalin mix. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. tomatoes.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap.no matter how harried your schedule: If you are very busy and tired at the end of a long day. and drizzle the salad with olive oil and lemon juice. Raw food. Wrap some veggies in a tortilla. 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. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Not only is this healthier for you. Vegan. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . herbs) and garnish with a few nuts. carrots. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. you can easily create a salad that is enticing. Cooking to lower your cholesterol is not very hard. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Choose fresh ingredients . cut more veggies into a salad. If you must use salt. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. 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. If you have recipes you cannot part with.This isn't hard to do.
Combine until blended. Fruit Salads: Chopping up some of your favorite fruits. use lean and skinless chicken or other poultry. opt for skinless poultry. Sandwiches: Sandwiches are quite easy to make. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. If you are using apples or other fruits that tend to "brown" in your salad. and lemons can make a beautiful and attractive salad that is very low fat. Simply cook the pasta in a pot. . you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Instead. Shred your favorite vegetables or cut them into very small pieces. All can be made into delicious and heart-friendly meals in minutes.and lemon juice. Add your favorite fresh herbs (basil is a good choice) and combine. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. but some combination of this recipe can give you a tasty meal with less fat. If you do want to add meat to your salad. This makes an excellent and very healthy snack.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. and other high-fat foods in your salads. It can also be a great quick breakfast on days when you are in a rush. This can be a very tasty combination and is still quite healthy for you. You can make similar meals with rice or even low-fat tofu. Avoid highly processed deli and sandwich meats. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Pastas: There are a number of pastas available. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Add the pasta and toss until the vegetables are the desired consistency. whole milk products such as chesses. If you are craving desserts. Instead of fats or mayonnaise on your sandwiches . eggs. Experiment with different fruit combinations to find different tastes. berries. Avoid croutons. Many prepared pasta dishes use plenty of salt or cream-based sauces. 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. bacon bits.
For example. low-fat yogurt. these products still do often contain sodium. and poultry rather than red meats. cover with lemon juice and possibly herbs and grill or bake until done. and salt that you can. Consume fat free. If this does not work. plenty of calories and some fats.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. 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. 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. However. take care to read the labels on these snacks and choose the brands with the least sugar. skim. fig and fruit bars. Also. fruit sherbert. Lean meat dishes: When you have chosen your lean cuts of meat. calories. wafers. and cholesterol .many are very high in sodium. Enjoy white meats. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. fat. you can make these foods even healthier by reducing the amount of fat you use in preparing them. puddings made with low-fat milk that make lower-fat alternatives. and sugars. At many fish shops. though. fish. so overindulging in these will certainly not allow you to keep your heart healthy. try to stave off the craving with fresh fruit. animal or graham crackers. calories. occasionally eating low-fat desserts and snacks such as angel food cake. Choose only lean meats. 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. If you absolutely crave a dessert or snack. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and hydrogenated fats).simply place the fish on the cedar. polyunsaturated. sodium. Jello. you can get planks of cedar that are perfect for baking or grilling fish .
spiced. because they were not needed. they were for less-than. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. It sounds crazy. simply because salads and vegetables are advertised a lot less. If you cannot find fresh produce out of season. pickled or tinned foods. adopting a very low-fat diet and healthier lifestyle is often challenging.and likely this has been the doing of advertisers. especially if we have followed less than ideal eating and life patterns for some time. Today. However. You learned to like some foods as a child. Face it.Choose fresh rather than processed. juicy burger with all the toppings. prepared. most of us have been taught which foods are healthy and low in fat and which are less than good for us. try frozen foods that have no sauces or other ingredients added. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. 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 . you likely picture the hamburger you see in advertisements . If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. Think of the last ten food advertisements you have seen. When you think of a salad.a large. Traditionally. less than healthy foods have needed advertising. though. Odds are. but you have also learned to associate certain foods with certain ideas and ideals . Although we may know which foods we should be turning to and which lifestyle changes we need to make.even when those foods are processed and contribute directly to higher cholesterol. 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. you may nit get the same strong images in your head. When you picture a hamburger. there is a huge market for convenience and "junk" .healthy processed foods. we don't always do what is right. 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.
After all.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. Most people see the majority of food advertisements on television. . and sodas to the amount of space given to the produce section. Add some music or candles to your dinner. Advertisers do an incredible job at making foods attractive. though. junk foods. When you visit your local grocery store. In fact.they add ambience to make the meals more attractive and appealing. Odds are. 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. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . 2) Make good-for-you foods appealing. compare the amount of shelf space given to convenience foods. avoid the television for a while and watch your cravings for fatty foods decrease. they are placed at eye level. but many times these foods are less than great for your cholesterol level. This is no mistake.foods. sugary foods. Often. so that customers are more likely to walk away feeling happy and satisfied with their meal. Advertisers are trying to make their products appealing. much as restaurants do.even those that are fatty and terrible for your cholesterol . There is no reason why your heart health should suffer because some advertiser is good at their job. If this describes you. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and lower your cholesterol over the next 30 days as well. Also avoid radio ads and restaurant advertisements in magazines and newspapers. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. they come in brightly designed packages that grab the eye. Figure out where you see advertisements for foods and then avoid those ads. In too many grocery stores. 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. Take a look at those high-fat and cholesterol-high foods. 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Is it any wonder that restaurant meals .
when buying food that is good for you. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Ask your friends and family for their dining-out horror stories. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Whenever you find yourself craving foods that are high in fat or sodium. imagine them in the worst possible light . For example. If you find that you crave convenience foods. you will find it much easier to stick to a low-fat diet . This will make bad-for-your heart foods seem far less attractive. congealed. Try to do the same thing as advertisers . 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. 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. Advertising works by staying with you. You can use the same technique to make good-for-you low-fat foods seem appealing. greasy. fast foods. .without feeling cheated or deprived. 4) Use a little negative advertising. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.For the next 30 days. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted." This is not likely to make you crave these foods especially since you are always hearing great adjectives . and look up stories about the disgusting things people have found in the fast foods and convenience foods.as mushy. use a little negative advertising. cold. recall the times you have had terrible fast food or convenience food meals. watch out for negative words. 3) Describe foods in a way that makes them appealing to you. try to find ways to make these foods less appealing. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. As soon as you are aware that you are craving the foods. and other foods you are trying to avoid during the next 30 days. and disgusting.such as "delicious" and "juicy" described about fatty foods.
There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.and are less likely to cheat on your new eating plan. fried foods. if you can. While you are cleaning out your kitchen. If your kitchen is an enticing place to cook. 3) Eat in. When you make your meals yourself. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. 4) Get lots of appealing heart-healthy foods into your kitchen. Replace your foods with lowerfat or healthier alternatives. try to find ways to make cooking in your kitchen more appealing. a rice steamer. If you make healthy foods more attractive and visible. give it away. If you keep cookies. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. and other temptations around. Also get rid of any fliers. If you have a deep-fryer. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are more likely to cook at home rather than being tempted to eat out. . Hang up some nice curtains or at least get rid of the clutter. but prevent fruit flies. For the next 30 days. or menus from take-out places and restaurants. 2) Give them away to a friend or food bank. you are more likely to reach for them when you are hungry.and for life! . 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. That way you are far more likely to reach for low-fat. you should eat in and eat foods you have prepared yourself almost all the time. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. wok. advertisements. as you work to lower your cholesterol. no-stick cooking ware. If these things are not in your home. you can easily reduce how much fats and sodium goes into each meal. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. You do not have to invest a lot of money for this. Invest in parchment paper. 2) Make your kitchen a heart-healthy place. 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. you are far less likely to be tempted by them. healthy foods over the next 30 days .
so that there is no excuse to turn to convenience food. coffee shops. it can be too daunting to come up with a menu and then cook a meal from scratch. . then find some way to make cooking time more fun . If you can't find someone to help you. Most of us plan our days and our finances. fear is a great motivator. or spouse. For many of us. If you have very high cholesterol. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 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. 7) Get help in the kitchen. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Many of us take in excess calories and fats when we eat out with others. Over the next 30 days. Whether you get help from a roommate. cooking with someone else tends to be more fun. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. After a long day at work. Plus. and pubs or we have movie nights that include take-out pizza. This is especially a problem since we so often equate social times with eating . consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. on hiking trails. 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.5) Consider taking a heart-healthy cooking class. 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. but we often leave eating to chance. 9) Get motivated. Or. You will learn many recipes and cooking tips for heart-healthy eating. once you learn to cook healthy and delicious meals. child. or in your home rather than in restaurants or cafes that feature rich foods. This can make heart-healthy eating more difficult. Find ways to get yourself motivated to eat well for life. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. and have the opportunity to spend time with others who are concerned about heart health.we meet friends at restaurants. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. make it a habit to meet friends at places that don't have food as a major entertainment. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. 8) Socialize without food.listen to music or watch a movie on a portable DVD player as you cook. Meet friends at the gym. The hard part is staying motivated to keep the diet plan up for weeks.
Luckily." 11) Make heart-healthy food more interesting. If Tuesday work meetings leave you reaching for cookies in your office desk. 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 you will reach for these foods rather than turning to high-fat. types of fat. and other low-fat foods are among the most convenient foods out there. 12) Figure out your eating dangers and find ways to overcome them. fruits. When you prepare a meal. If counting fat grams. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Sometimes. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and cholesterol in each of your foods is causing you stress. milk products) should be smaller still . high-sodium "fast foods. salads. Most of us have specific emotions and events that may make us turn to comfort food. fiber. list the times you are more likely to want to eat. list ways you can avoid the situation or at least make better choices when you are faced with it. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. sodium. and other healthy meals easier. Sound too simple? Not at all. 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. this is very simple. vegetables. sadness boredom. Whether it is general stress. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly.10) Make heart-healthy food more convenient. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. then you may need to find a different route home. If your walk home from work takes you past a favorite restaurant you find hard to resist. Keep low-fat yogurt and other low fat foods around for fast snacking. and beside each item. Make sure that you eat different fruits and vegetables . Post your list in your planner or other visible place so that you will see it. If you can make low-fat alternatives easier to reach for than fast food. On a paper.no larger than a pack of cards. 13) Make cholesterol-friendly eating easier. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. or meetings with your boss. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. The portion size of grain should be smaller and the portion size of animal proteins (meats.
herbs. all of which are easily accessible to athletes. Supplements include vitamins. metabolites. or give you more energy.do your cooking with the olive oil. Eliminate foods such as organ meats. inexpensive. and convenience or restaurant meals entirely. botanicals. Variety is still important because bars and powders are not always low fat. 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. constituents. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. There are thousands of supplements on the market. This will not make your cravings for less-than-healthy meals go away. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Use olive oil as your main source of fat and refuse other dressings or sauces . or easily digested by all. Supplement product labels must include the words "dietary supplement". but it will go a long way towards ensuring that you don't give into the cravings. If you are on a very strict low-cholesterol diet. as well as concentrates. If you are considering supplements. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. full-fat dairy products.each day so that you get a variety. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. lower your cholesterol by making sure that reaching for lowfat. this simple formula will be a snap to follow and will actually lower your cholesterol. you must weight the purported benefits against the potential risks . and extracts of these substances. but for most people interested in lowering their cholesterol. Eating a variety of foods on a regular basis is the most important step toward this goal. minerals. Over the next 30 days. There is no one magic pill or powder that you can take that will make you stronger. amino acids. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. skinnier. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. this may not be enough. egg yolks. Nor are supplements a substitute for regular exercise.
find out what type of supplements you can take for your individual needs and problems. In addition to this. It's like always giving your car premium gas and oil to do its job even better! . Quality is very important if you want to see benefits from supplementation. look for supplements that can offer weight loss benefits. 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. First off.(and cost) before deciding to use any product. Again. Therefore. you are probably still missing out. Don't assume that any information that you find is reliable. problems with gaining weight or other conditions. Information is key. if you have a need to lose weight. While a diet that's full of nutrient rich food should not be replaced. For example. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. How do you know how much to take? That's a trickier question. Another source for information is the web. 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 a good quality multi vitamin and take that as directed. the claims probably are too good to be true. First. it sometimes needs additional supplementation to take it to the best level it can be at. But. make sure that you have a reliable source. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. There are two routes to take. you can probably find a supplement or several that can address those problems for you. 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. what do you take? First off. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. But. If you have heart problems. even if you think that you can do this through the foods that you eat. If a product makes claims that sound too good to be true. start by finding a health food store or a vitamin supplier. quality is essential to success here.
The energy released by breaking this bond powers the contraction of the muscle. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are several though that are very useful. I can gain 5 kg of muscle in just two weeks using creatine. and pancreas. When a muscle is required to contract. The fastest method. and methionine. ATP. Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. This phosphate portion bonds to the ADP. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is a natural constituent of meat. There are many different varieties of whey protein. Creatine is used for the resynthesis of ATP. is the "power" that drives muscular energetics. I have been using multivitamin supplements and vitamin B supplements for 20 years. is through CP. liver. while the remaining 60% is stored in form of creatine phosphate (CP). Approximately 40% of the body's creatine stores are free creatine (Cr). but you will be able to find a high quality supply at your local health food store or if you look on eBay. arginine. the bonds in the ATP molecule are split. Creatine is also a very good supplement for gaining muscle mass. The typical male adult processes 2 grams of creatine per day. Creatine works by increasing the water volume within your muscle cells. the body must use other methods to replenish ATP. turning it back to ATP. yielding ADP (adenosine-diphosphate). Some of which perhaps are not particularly useful. This process takes place in the kidneys. Creatine phosphate is "split" to yield the phosphate portion of the molecule. mainly found in red meat. . Once CP stores within the cell are depleted. When ATP is depleted within the cell. There are several methods by which the body rebuilds ATP. Another important supplement is whey protein. the cell can no longer contract.There are thousands of different supplements on on the market. without oxygen. or adenosine triphosphate. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and replaces that amount through dietary intake and fabrication within the body. including both elite athletes and untrained individuals. For the majority of the population.
allowing further capacity to regenerate ATP. Follow along closely. the formula would look like this: 1 lb divided by 2. In the "loading phase" which is where you begin adding creatine to your diet. After that. In other words. You can also calculate creatine dosage according to body weight and mass. the dosage is 20 grams a day for five to seven days. you should be consuming . though.03.3 grams of creatine per kilogram of body weight.2 kg multiplied by . it's recommended that you stick to 5 grams per day. Creatine is also thought to increase the body's aerobic abilities.7 grams in the maintenance phase. Experts say in the "loading phase". One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. your weight is multiplied by . Many people like to take their creatine in a shake as it most often comes in the form of powder. Essentially. The periods are brief because the ability of a cell to store CP is limited. so you would require 2. therefore the body will quickly move to other methods of replenishing ATP. Creatine is safe for most everyone to take with the exception of people with renal issues. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.3 = 27 grams of creatine per day After the loading phase. 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.Supplementation with creatine increases Cr and CP within the muscle. It can also delay fatigue during repeated workouts. There are two way to decide what dosage of creatine you should take. you must use your creatine regularly instead of sporadically for it to be effective. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. However. Glutamine . this could get confusing! Not really. 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. So if you weight 200 pounds.
This two to three gram dosage used post workout builds protein. Over 60% of our amino acids come in the form of glutamine. However. If you have too little glutamine in your system. promote healing. Of course. You have to have a positive nitrogen balance in order to gain muscle mass. Much of your protein will come from your diet. and speed up growth hormone production. Protein The importance of protein to a body builder is a no-brainer. Sixty percent of glutamine is found in the skeletal muscles. This includes stress that the body is under during periods of exercise. so you'll want to take it with milk or in a shake. Glutamine is also thought to prevent sickness. and stomach tissues. .Another popular supplement among body builders is glutamine. If you want to build a ripped body. The typical American diet provides 3. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. it usually comes in powder form. increasing protein through weight gainers or protein powders is necessary. liver. you'll need both creatine and glutamine alike. Research shows levels of supplementation from 2 to 40 grams daily.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein has been shown to have the best effects on the body when combined with carbohydrates. Glutamine is a nonessential amino acid that is produced naturally by the body. Under normal conditions. but if you really want to grow your body mass. Many people are choosing to supplement daily due to the long growing list of benefits. our body can produce more than enough. The remainder is in the lung. glutamine reserves are depleted and must be replenished through supplementation. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. prevent sore muscles. 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. It is the single most important nutrient in a body building regimen. it can result in muscle loss. Two to three grams has been found to help symptoms of queasiness. brain. Again.
Its unfortunate high cost however makes me advise you to use it sparingly. oxygen transport. It often comes in pill form. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. You can also add in some fruit for flavor. speeds recovery. As with creatine.The best type of protein supplement on the market is whey protein because it is the highest yield. and should be taken in the manufacturer's recommended dosage. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric Oxide is present for a brief moment. . The release of nitric oxide creates surges of blood flow. It also signals muscle growth. Many body builders take nitric oxide for a variety of reasons. Whey protein is the only choice when on a diet however. and will dissipate shortly after you complete your workout. so you can take it in a shake just like with other powdered supplements. a key molecule manufactured by the body. Whey is the best investment because of its capacity as a postworkout recovery supplement. the best time to take your protein supplement is post-workout. Combine the powder with some eggs. and olive oil. Nitric oxide promotes extended ability to life weights. sparing hard-earned muscle protein and glutamine stores within the body. ice cream. Nitric Oxide. Nitric oxide also comes in powder form as well. and increases strength along with stamina. when a muscle contracts and blood vessels dilate. low-fat milk. 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. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. 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. When on low-carb diets whey can function as an alternate source of energy. If not. As we said before. So whey is the best protein. It also supplies the most amino acids that bodybuilders use. which is the muscle pump we are familiar with. causes vasodilation (an expansion of the internal diameter of blood vessels). which in turn leads to increased blood flow. especially on a diet. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Unfortunately this pump is only temporary.
Using the supplements mentioned you'll see some results quickly. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. . 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. 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. and in many places. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.There are many other supplements. which is known as stacking . a decrease in libido. That causes an enlargement of the breasts along with an increase in fatty deposits. and low sperm count. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. However. They are used in treating a variety of health problems including AIDS. complexion. cancer. Steroids do have some advantages. They help the body fight the ill effects of these diseases and promote healing. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. but they are used by body builders all over the world. But those are the only ones I prefer to take apart from ginko biloba. you can take. especially if you use them together synergistically. All steroids eventually change to estrogen which causes feminization in men. They also enhance performance making a person stronger and extending their stamina. so it's good for your brain. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. general energy and well-being. they are illegal. However. Steroids increase testosterone production which can lead to overly aggressive behavior. Ginko is great for circulation. Both of these substances are highly controversial. steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure.
At these times a good sauna. though. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. A Healthy Emotional Life As you can assume. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. as well. your mind is a powerful tool and it helps you through each step of your day. . Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They can be dangerous. a massage or soak in a hot pool will reduce the feelings of fatigue. It controls the way that you perform each action. Body building has long been thought of as a man's sport. Even using various methods to help your body recover. 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. MENTAL TRAINING Mind Fitness. it still takes time. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but more and more women are getting interested in it as well. They can make you bigger quicker. but many body builders take them to basically tell their muscles to get bigger. They are naturally produced by the body. You can get huge. Following is a list of recuperation techniques and a description of them. perhaps it's better to cut down on the workouts and allow for your body to recuperate. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.Growth hormones stimulate the elements in the body that make muscles grow. You will still need to take time to rest though.
the importance of having a healthy brain is very evident. for many people living in today's hectic lifestyle. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. you need to be able to effectively deal with it and then to move on. For this particular battle. including the simple fact that you may have to battle illnesses more often and with greater intensity.Yet. A Healthy Brain With the onset of Alzheimer's happening to more and more people. there are many ways that your mind's fitness may not be the right level that it should be. plays a significant role in the quality of life and the longevity that you have in your life. believe it or not. such as a death or deception. several key things must play a role. For example. What's Healthy? For your mind to be in a healthy state. While life affects each one of us. In addition. 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. challenged and attentive is essential to your well being and this fight. you need to exercise your mind. it's anything but easy to make it through the day without dealing with some type of stress or pressure. 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. Emotional health is an important battle that everyone must strive to improve. In fact. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. When you are emotionally or mentally unfit. there is evidence that says that you can actually push off the onset by some time if you do the right things. Although you may be wondering just how you can control your minds fitness. First. There are many different ways that this can happen. Keeping your mind active. you need to be fully capable of thinking clearly. The mind's health is quite an important aspect and. your body's health is directly related. performing mental tasks and you need to be able to conquer problems effectively. 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. should something emotionally troubling happen to you. There are many various ways that you can improve your emotional state by learning how .
While you can't take away everything in your life that causes stress. learning to effectively manage stress is important. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. 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. 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. you can consider them. too. the right social activity is one way to improve your emotional health. mental turmoil and even times when they are so stressed that they can not function properly. most people go through stages of depression. Sometimes it may be important to remove the stressors from your life. Where Are You Now? When it comes to determining how mentally fit you are. After all. but it also causes all types of physical problems for those struggling with it. While there isn't always a need to be religious or spiritual. it can often play a role in the way that you see your life as well as in your emotional state of mind. of course. It can lead to various health issues physically. and you. Those that are spiritually fit. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you may think that you have nothing to worry about.to react to critical situations. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. you do all that you need to do and there's nothing limiting you. This is a personal decision. Spiritual well being is a critical factor in maintaining your health. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. During these times. . Indeed. But. It can help you to tackle even challenging tasks with more ease and with success. mentally unstable and unfit. but that's not a common occurrence. For those that do believe in a Higher Power. Believe it or not. too. Not only does it pull you down through causing large amounts of emotional trauma.
For the most part. To determine where you stand in mind fitness. now. If you have trouble sleep. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. or are eating whenever you feel like it. While you may not want to do this. ask yourself these questions. although you may not realize it. Be honest. It's easy to go to the food to get the satisfaction that you need. then you should be considering the vast number of mind fitness needs you may have. . For example. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. your mind can be struggling at the same time. consider this scenario that happens over the span of time. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. too. this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you struggle to make the goals that you set for yourself? 4. it hurts to hear but just like your body goes through illness. For many millions of people. Yet this is a dangerous situation.Yes. While food never used to be so readily available. 1. Do you hate the life that you are leading. Emotional eating is eating when things go bad. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. 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. Do you feel anxiety. 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. stress and angry often? What does it feel like and how intense does it get? 5. Improving the fitness of your mind not only improves your daily life but increases your longevity. 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.
Emotional eating is one of the hardest cycles to break. You aren't any good. In fact. Just look at you. the pounds are creeping onto your hips. you almost purposely make the situation worse by eating bad. your self esteem drops. 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. fatty lunch. You can't make the right decisions. Now. You should be able to feel confident in the decisions that you make and in the way that your life is moving.You begin by getting stressed at work. and you'll see differences in the way that you feel and the way that you see the world.these are all things that people end up saying to themselves when they are emotionally depleted. you are not fitting well into your clothing. A health self esteem is one that's confident but not overly macho.. You decide you need a big. You become upset at yourself. 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. Soon. though. Incorporate as many of these things into your life as you can. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you find yourself in even more problems. you didn't do the job right. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. is to recognize that there is a connection between the way that you feel and the way that you eat. Soon. .. 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. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. which includes emotional eating.. it's also one of the worst things you can do for both your physical and your mental health state. The first step in fighting the way that food makes you feel. You then find yourself dealing with pressure from the boss. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. In just a bit we'll talk about some of the ways that you can have good mind fitness. You are a failure. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. yet if left intact. As your self esteem drops. you hate your job so much that the only thing that makes it feel better is eating something bad for you.
work on improving them if you can and then do the best job that you can overall. 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. Learn to take criticism positively. "Hey. That means taking on the challenges that come up between people. whatever way is fun to you. Those that dress well. its fun to have people around too! But. Relationships take time and work. working through them and then letting them go. Let's face. If your boss says that the job wasn't good enough. If you are married. Then. Getting down on yourself because someone doesn't like the job you did isn't okay. Getting away or even just finding time to play a board game is essential. you need to be able to say. Don't take friends for granted because they won't be there when you need them the most. Those that have people around them to support them do well in many more aspects of their lives. ask what you could have improved on for next time. learn how to accept compliments and to take criticism. 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. In part of that comes the fact that if you want to have family and friends you . You should always strive for a lifestyle that's positive with those in your family and your friends. This allows your mind to repair damage and it allows you to improve your network of friends.Accept those. Commit to going out and having fun. at least one time per week. how can you build a social network of people that you can rely on? Make time for those that you already have. that relationship alone will be one that you have to work on. take care of the way that they look and those that do things for themselves are the most confident people out there. Although challenging. both physically and mentally. Don't assume that they will always be there when you need them. In addition. even when you don't pay attention to them otherwise. Build A Social Network A social network is a very important to your well being. Just putting on a beautiful outfit can make you feel good about yourself. 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.
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. 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. or some other thing that really brings you happiness is necessary to have. but you have to do it! Stress is one of the largest problems in health today. Your Overall Mental Fitness Plan So. by relieving stress. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. You need to find something that you love to do. use your brain power! You don't have to do any type of exercise with your brain physically of course. find an outlet. now you have it! You know what to do to make your lifestyle improved through these changes. too. Asking questions. You should also use challenges to help power you through your day and your life. always keep yourself learning.need to be a friend. a physical activity. getting the answers and working at it helps to improve the brain's function. It hinders you throughout your life by causing unhealthy living situations. Learning new things keeps the mind active and that means health. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. but mentally you do! For starters. If the situations that you are in provide you with high levels of stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. physical risks and puts your entire well being at risk for emotional breakdown. allowing you to fend off Alzheimer's and other conditions like it. it is important for you to find solutions to those problems. Managing Stress Its not easy job. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Stress affects your ability to function properly. there are many things that you can do. You'll feel good about life and your social network. A hobby. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. For starters. . To help remedy stress.
Improve your stress levels and see physical. If you can't think of anything. smoking will eat away at your lungs and will cause cancer. Improve them. It also helps to make it through difficult times when you have someone by your side. smoking.1. learn something new. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. they are not everything. For example. You Are What You Do. Do things that are enjoyable to you. 2. is a problem for your health and your ability to make it through the life you have. Unlike the other chapters. but feeling good about yourself is a must for overall health. mental and emotional benefits right away. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Lifestyle Fitness. You probably already know the risks of what these things can do to your life. and physical fitness increases. 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. Too Your lifestyle is the way that you live your life. 3. 5. Make changes like these today and see results today. Improve your brain's fitness by challenging it through new adventures. but you may not realize the extent at which it takes to improve them. . Each decision you make throughout the course of the day plays a role in your fitness. Drinking And Drugs Each of those three things. Keep your self esteem positive. continuous learning and through challenges of all types. Smoking. 4. Improve your social network to reduce stress and to improve your quality of life. Working on this is hard. Although each of these other elements that we've already talked about is very important parts of your lifestyle. It will cause cancer eventually in your lungs. drinking and drugs. There are no ifs about it. this one will be structured a bit different. By doing these things it will significantly improve the fitness that your mind has physically and emotionally.
talk to your doctor about it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Why is sleep so important ? There are actually several reasons. your energy increases. This can only happen if you stop soon enough. Stress hurts more. Some damage can be fixed through healing over time. If you are facing problems with insomnia or are struggling to get to sleep. It's the time that your body heals from the exertions of the day. find a method to stop smoking and do it. There may be an underlying medical condition that could be causing it.But. You will find that your health increases. Sleep Do you sleep ? No. They aren't able to improve the level at which they can function and they make bad mistakes. It's the way that your mind works through problems. physical ailments hinder you more when you don't get enough sleep. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. then you aren't getting the right amount of sleep for health. You kill brain cells. but the . Drinking and drugs are just as bad. When you quit early enough. Smoking and drugs are simply a no no. 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.Rest is one of the most overlooked parts of an exercise regimen. To improve your lifestyle and to extend your life. It's a time to restart. sleep is the body's time to relax and to recoup what it's done all day. refresh and give yourself the best chance at improving tomorrow. your stress levels DO go down and you can feel better about the life you are living. You need this time for your mind to. smoking is something that you can stop. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. For one. To improve your fitness. your body can repair the damage that you have done to your lungs. Your lifestyle fitness requires that you get quality sleep each night. others can't. though. you destroy your body slowly and methodically. you need to remove these problems from it. you put your life at risk and you destroy the organs in your body. even if it is one of the hardest things you will have to do.
Not only will the caffeine keep you awake. • Get at least eight hours of quality sleep per night. Working out in this state has its obvious downside. For starters. but if you go to bed on an empty stomach. You're better off waiting until the next day when your body has been given proper rest. If you work up a sweat before trying to sleep. Muscle adaptation and growth often occurs at night. though. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. especially tea or coffee. your body is doing exactly what you have been asking it to do during your workouts . What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Body temperature has a huge effect on our ability to fall asleep. it can distract from your ability to fall asleep. This will help you signal your body that it's time to think about resting. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.reality is it is actually a quite important principle. • Try having a light snack before bedtime. Lack of sleep can have an intoxicating effect on your body. Some people disagree with this theory. but you'll have to use the bathroom more often as well which will disturb your sleep. . • Keep your bedroom dark and cool. Just as you'd never head to the gym after drinking a few beers at your local tavern. you should never work out after not sleeping the night before. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. As your body temperature lowers. • Don't drink a lot of fluids before sleep. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. you start to feel sleepy. your lack of muscular coordination places you at a much higher risk for injury. Make sure this snack is light. During the suspended state of animation you are in.build muscle. which is above the legal driving limit in most states.096. According to the Journal of Applied Sports Science. Try having some white noise in the room like a fan running.
Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Money is one of the largest causes of stress in people every single day. growth hormones are also released. . You worry about money and end up facing financial hardships that move into your work life. Growth hormones are very important in increasing muscle mass. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. but the majority of this happens while the body is at rest. and even your physical health. • Don't do stimulating things before bed such as watching television or working on a project.While your body is sleeping. it is also vital in helping your body recover and ultimately grow like you want it to. As you know. This is what makes you grow. A majority of growth hormones are also released when the body is in the sleep state. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. • Don't eat before bed. but it really can be. there are many ways that you can overcome them. If you are having problems with sleeping. your body's synthesis of protein increases. Just think of the role that money plays in your everyday life. healthy lifestyle. at least two hours beforehand. Your body can recover and repair any damage you did during the day while you are at rest. Financial fitness isn't something that we'll stress for too long here. stress causes a wide range of health concerns for your body. During a workout. your home life. but it is something to make part of your overall guide to living a long. Just as sleep will give you more energy. your marriage.
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.
These are only a few resources you can check out as you begin your body building quest. Here are a few you should really check out: • www.Nothing can really compare to personal advice and guidance. contest schedules and results. You will find more information than you could have ever hoped for on this website including tips on nutrition. and it will open you up to all sorts of insights into this great sport. The Internet is another invaluable resource for body building information. where to find supplements. but it's free. You will find a whole new world opening up around you! . or network with others in social settings. • www. • www.bodybuilder. 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.getbig. Look around you and find what works for you. Ask around when you are in the gym. sample workout plans.com This site is nothing less than amazing. You will get the most information by joining their website. as well as pictures of people who have made amazing transformations through a body building program.com This is another super website where you can find tips and tricks about how to maximize your workout. this author depended on several of these websites for information.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.abcbodybuilding. and ways to prepare yourself for competition. In researching this book.