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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.
Fitness is an essential part of life. Do you worry about brushing your teeth today? No. That's costly to you. you are shaving away days. for example. When the machine is neglected either in part or in the whole. everything but so long as I am still fit and strong and healthy . Fitness is a term that is used to help define the ability to stay in the best physical shape. it can be that simple to be healthy. you cut several years off the life of the car. Others may need a certain level of fitness for their employment. That's what we want you to think of when you think of fitness. it will last many years longer.Imagine walking alone at night and really feeling safe because you are physically strong. You'll learn many things that you'll be able to implement immediately to start experiencing success. Imagine having a greatly increased sex drive. But. weeks. Sorry if I sound overly patronising. is well maintained for many years. but when you look at this as your body. When you were learning how to do them. then the machine won't run well and eventually won't run at all. If it isn't taken care of. this will be something different. all of my friends. you likely hated it. For most. for example you don't change the oil in it. You learned to put your clothes on. but remember that fitness is something that you can get into the habit of doing which makes it easy. Your body is designed to work as a machine. When you were three you were probably taught to brush your teeth. it is a matter of staying healthy as long as possible.That's what gives me the POWER to SUCCEED. once you learned how to do it. If a car. because it's a habit. Really. then. "What am I staying in shape for?" To each person. the entire machine works the best that it can. Fitness is not something that you have to struggle with. it became something that you didn't think twice about. When each part of the machine is cared for. and even years off of your life when you don't take care of your machine (your body. You could take all of my money. Well I can go on about the benefits of fitness and will do so later in this book. then.) Fitness is about SURVIVAL. You may ask. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Others may be recovering from an illness or injury. . Let's make fitness fun.
Don't worry. this is painless. . You'll dread it.Overcome the initial procrastination. if you have the will power to save your life by sacrificing for just a few weeks. but it may hurt your ego a bit to do it. chances are good that area of your body is bothering you because it's an unhealthy area. you'll see that fitness can be easily mastered by you. You'll claim that getting fit is just too hard. the first weeks of learning to be fit and staying healthy will be the hardest. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. It's just something that you do. In fact. You just can't give up what you love. You'll find excuses about not doing it. For me it's a bit of belly fat. IT WONT BE EASY AT FIRST. Granted. That's not true. The same applies to experienced athletes that must alter or increase the training in a specific area . Our first goal is to determine where you stand right now. it's an important first step. Nevertheless. You will be sore and tired. What do you see? If you are unhappy about any part of your body or training.such as a weight lifter adding cardio to beat belly fat.
There are several tools that you need to use to determine your health level currently. Its important to do this to more firmy establish and prioritise your fitness goals. 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. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You can find calculators for many of these available to you free of charge on the web. You need to use them to understand exactly where you stand right now. Ask your doctor where your blood pressure is.Here are some questions for you beginners to ask to determine where you stand right now.this is part of the goal setting process. The higher this number is. Experinced athletes should also do a realistic self review . the more prone to health risks you are. this is generally 120 to 139/80 to 89. You need to begin by understanding that change needs to happen. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. . You need this number to be there. For adults. but it needs to be in a certain range to be healthy.
Beginners . . In effect. your ideal weight is the weight that you should be. if you are overweight. Your waist is important because it is the indication on your body of your potential health risk. Those that have a large midsection are the most prone to heart problems.What To Start With To get started with fitness. Those that have a larger midsection are most prone to health risks. Your kidneys. your lungs and even your heart are suppressed. causing difficulty for each organ there. The fat that is here will push into your body. These three things are critical elements for you to take into consideration when considering where you stand right now. the fat here is likely to be what kills you.• Ideal Weight: In comparison to your height and body structure. start by getting through these basic first steps. But. there's much more for you to consider. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. ideally. This is an important piece of information because of how vital it is to your health.
1. Stand up straight. 3. Write them down and post them in several locations in your home. to improve on. Calculate your BMI. Pull up your shirt. suck in your gut and measure at your belly button all the way around using a tape measure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Ask him for measurements of your blood pressure. Determine that you are healthy enough physically to begin improving through diet and exercise. . This will be your indication of your weight loss and health improvement. Meet with your doctor to talk about your overall health. Determine what's important for you to maintain. Set your goals. your heart rate as well as any other important factors he may be interested in you improving. 2. Get your weight. Measure your waist. It's going to come down and that will be quite rewarding! 4. You need this to see just how unhealthy you are currently. 5. Do it the same time and same way every time you weigh yourself. Do this at home on a well programmed scale. and to work on first. not at your doctor's office.
high cholesterol as well as other concerns even though they aren't technically overweight. fitness is not just about weight loss. For me the impression made in the initial months was very strong because I made much progress in this time. What You Will Learn So. Therefore. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For many that will mean losing weight. I was very ill and thin. Cardio Vascular fitness level. or giving up some addiction or bad habits. that will mean improving other qualities of your life. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . For others. With fitness everyday is a new beginning so you can always review your progress and set new goals.Now that you have this done. By understanding where you stand on these factors above. Throughout this book. inflamation syndrome. For others it will be less dramatic. you can begin to improve your health. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that's great! You are one step closer to being healthy. People with some experience under the belt will need to examine their flexibility. Although many people start looking into fitness because they want to lose weight. I got into it because I was a drug addict. If you don't think that you need to lose weight. you need to take into consideration the fact that overall health is in fact important to improve. There's much to learn and improve on for most of us. But. that's not to say that you don't have health problems beyond that level. strength etc. Many people are still at risk for high blood pressure. I'll point you in the direction of improving your overall health.
and even fun. smoking or drug use. I say hogwash and current medical research says the same. we'll tackle what the healthy standard is. Those with eating disorders can also benefit from physical conditioning. isn't enough if you aren't eating the right foods even if you are losing weight. Namely alcohol.Each of these aspects is very important. 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 know your situation. but 7-9 hrs is optimal. Losing weight. for example. Emotional stability is critical to overall health. Throughout each of these aspects. But giving up serious vices is not easy and you are well advised to get professional medical advice. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. it doesn't do much good if you don't eat the right foods. With lifestyle fitness.some say they only need 4-6 hrs. GET ENOUGH SLEEP !!! Sleep . ways. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. we mean making sure you are emotionally and mentally fit. especially of course if you are too fat. The longest i went without sleep in the army was 5 days and 4 nights . Since your body is likely to be your largest factor impacting your life. help you to understand where you are and then help you to get to the goals that you have. each aspect is just as important as the next. While your body must be maintained as much as possible for health. I normally need 9 if I'm training and eating heavily. Because each plays a role in your overall health. the goal is to improve your stress level. Most of us need 7-9 hrs sleep everyday. General Health: First things first. Sure you can function on less or more. Remember. we'll teach you how to improve your life through easy. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. When i was in the army they were very keen on sleep deprivation. With your mind fitness. Its simply not true. That means insuring that your overall life is healthy in regards to the life that you lead. 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. though. . we will start there. They used to tell us alot of bull that 6 hrs is sufficient. Many of you will be fighting with some bad habits.
In fact if you are looking at changing your body composition I dare you to do before and after shots. I cover diet in another section because its very important.if its unhealthy. Change your diet . Not only will you feel great but you will have medical proof. the time has come to improve the way that machine is working. This is so you can see the improvements in coming weeks and months. Your brain keeps everything working. get 7-9 hrs sleep every night. give up the vices like drink and smoking. Your body is a well designed machine. Each part of your body functions well because of the support that other parts play. This means physically. delivering fuel to it so that it can perform its duty. I recommend you go to a good doctor and just get a general check up. Your heart pumps oxygen rich blood to each cell in your body. Stress and recuperation are also critically important and are covered in another section of their own. Your lungs supply your heart with the necessary oxygen.So. even those things that you don't think about doing like your heart beating and your lungs breathing. actually. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. .
Yet. While your diet is something for the a later section. you can improve your overall health and then improve upon your situation by knowing how to. your neck. it goes further than this.Go to the library and read as much as you can on health and physiology. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. your body can't maintain a healthy muscle mass. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. chances are good that your heart has been affected by it. If you don't work hard. You cant do that without the information in your head and I cant teach you everything in just one book. That means taking the measurements that we've listed. You may not physically be able to exercise . you should address these specific concerns. Keep a log of this information so that you can see your progression. too. It would store food in fat so that when there wasn't enough food available. Your body is used to providing your muscles with the fuel that they need to work hard. What's Healthy? As we mentioned early. the body had to do what it needed to so that you could stay alive. the same day at the same time each week. That way. You should understand how well your body is working. your blood pressure and your body mass index are good indications of your overall health. If you have problems with your legs. too. Talking to your doctor is a great place to start when it comes to determining your overall health. What some people don't realize is why their body has developed as it has. If you are overweight. it's important for you to know where you stand health wise. to know what level of fitness your body is in. Your job is to give your body what it needs to continue to perform correctly. these fat reserves could be used. your arms or anything else. You should weekly weigh yourself. Well back in the time of the cave man. this could be a potential problem that needs to be considered. Your weight. Where Are You at? As we've mentioned. you need to take into consideration the vast number of measurements that we've already taken. You shouldn't skip this step. we need to address your body's ability to do what it needs to through being physically capable. not to sit idle. Your muscles are necessary for functioning but they have been built to be used.
chances are good that you aren't getting enough exercise and fitness into your life anyway. Its not easy thing to do at first. he was credited with the invention of the first exercise equipment marketed to the masses. Now. It's a hard realization. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. but it will get easier. he created several businesses around his fame and was among the first people to market body building products bearing his name. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Our overall plan to improving your body's fitness level is through exercise. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. but remember your body is built to be used. Even an overall fit person can often improve their body's fitness through improving their body's makeup. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. and body building supplements are at an all-time level of performance. Gyms are big business. Understanding where you are is difficult for many at first. not to sit in a chair at a desk all day. it's not the permanent solution. But. its going to improve. In the late 19th century. He became so successful. pains or weight problems. Exercise is something that some people hate and others love. one step at a time. the sport of body building has been around for quite some time. Again. the man known as the "father of bodybuilding".to a certain level. In actuality. Using your muscles and strengthening them are vital to improving health and fitness. If you aren't having any physical limitations. coupled with the other fitness elements later throughout this book. This competition was the basis for many . that's a great sign. As he became more popular. even if you aren't overweight. How Can You Improve ? Improving your body means improving your body's ability to move and function. personal trainers are making a tidy living helping people stay fit. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. look at your body in other manners to determine what you can improve on.
Women have started to take an interest in honing their bodies. Training techniques were improved. nothing will compare to actually getting to the gym and lifting those weights. and the sport has evolved into a real competitive arena. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Olympia competition that remains the most popular body building contest to date. . This book will guide you through some of the basics to get you started. and more aggressive in their behavior.others to follow including the Mr. there can be a lot to learn. stronger. body building has just grown in popularity becoming almost an obsession for many people. nutrition was focused on more than ever. When World War II broke out. 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. and body building equipment evolved into an effective means for working muscles in ways never thought of before. men around the world were inspired to become bigger in their physique. Of course. but you'll need some information first. In 1970. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. you heard of him right ? Through the years.
then there is anerobic which is great for muscle and bone growth and strength. . By balancing your training and recuperation you can optimize your biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. 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. By training. Diet also has a significant influence over biochemistry. If done in the right way the two are complimentary. The nervous sytem is quite remarkable. After a while you will develop a natural sense for this.can you do the splits ? Probably not. But its a nerve reflex that prevents you. diet. Anerobics can aid the cardio system and reduce fat. If you can do it with one. The components of physical fitness are as follows: Cardio respiratory endurance . Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Nothing else. hormones and waste products in the blood such as lactic acid. Your body works with a natural cyclic rythym. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Your workout routines. The three things of most interest to us in biochemistry are nutrients.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. consider this . There is aerobic training which is best for cardio respiratory improvement and fat loss.Exercise Physiology Lets cover some basics about physical training. supplimentation and recuperation should all fit in with your optimal body routine. Especially with the training and recuperation. Deeply tied in with all of this are your biocemistry and your nervous system. The nervous system prevents this from happening (thank heavens). There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. Aerobics can improve muscle function and growth.
To achieve a training effect. Flexibility . One should strive to exercise each of the first four fitness components at least three times a week. Appropriate training can improve these factors within the limits of each athletes potential. sleeping. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. progressive training. reduces performance. Body composition . from the Olympic-caliber athlete to the weekend jogger. . and eye-foot coordination are classified as components of "motor" fitness. "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. a person must exercise often. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. detracts from appearance. and negatively affects one's health. normal range of motion. Progression. eye-hand coordination. Intensity.Muscular strength .the greatest amount of force a muscle or muscle group can exert in a single effort. elbow. Excessive body fat detracts from the other fitness components. and Type.the ability to move the joints (for example. Infrequent exercise can do more harm than good.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.the amount of body fat an athlete has in comparison to his total body mass. Muscular endurance . agility. knee) or any group of joints through an entire. Factors such as speed. muscle power. Regularity is also important in resting. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.and following a good diet. The principles of exercise apply to everyone at all levels of physical training. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Time.
with only one session each of cardiorespiratory. muscle strength. then I do my weight training and perform stretches between my weight exercises. Personally I have a cardio workout at the warmup stage. athlets become better runners if their training emphasizes running. Time. at least three exercise sessions for cardio fitness. to obtain maximum gains in muscular strength. Overload. and Type. strength. Variety. and flexibility training will not improve any of these three components. time. To be effective. especially when training for strength and/or muscle endurance. Ideally. for example. For example. Another way to allow recovery is to alternate the muscle groups exercised every other day. muscle endurance. Three physical activity periods a week. FITT Factors Certain factors must be part of any fitness training program for it to be successful. . Training must be geared toward specific goals. 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. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Thus. You will find that you can experiment and find the optimal routine for your metabolism. it does not improve a 2-mile-run time as much as a running program does.Intensity. goals and motivation. a program should include activities that address all the fitness components. For optimal results.you must strive to conduct 5 days of physical training per week. athletes should have at least three strength-training sessions per week.Balance. These factors are Frequency. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.since overemphasizing any one of them may hurt the others. Providing a variety of activities reduces boredom and increasesmotivation and progress. however. Although swimming is great exercise. Recovery. Specificity. and flexibility should be performed each week to improve fitness levels. The acronym FITT makes it easier to remember them.
it is the factor many units ignore. 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. if you have a hard run on Monday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. The following training program serves as an example. The more energy expended per unit of time. all components of fitness can be developed using a three-day-per-week schedule. and Friday. Wednesday. a five-day-per-week program is much better than three per week. Such programs. Wednesday. By training continuously in this manner. and those that exceed 90 percent HRR can be dangerous. During the second week. will help keep you super fit. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.and Friday are devoted to cardio fitness. 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). Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. However. and Tuesday and Thursday are devoted to muscle endurance and strength. 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. . when coupled with good nutrition. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Unfortunately. 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. For example. and cardio fitness is trained on Tuesday and Thursday. INTENSITY Intensity is related to how hard one exercises. Depending on the time available for each session and the way training sessions are conducted.With some planning. In the first week. you may also choose to run on Tuesday and Thursday. Wednesday. and Friday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Monday.
at 80 percent MHR. if he is in relatively good shape. a person who is in poor shape should exercise at 70 percent of his MHR. resting heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. and relative conditioning level. if he is in reasonably good shape. he can determine which percentage of HRR is a good starting point for him. one must compensate for its built-in weakness. and. at 70 percent HRR. graphic$$$$$$ Percent MHR Method With this method. if he is in excellent shape. he could start at 85 percent of his HRR. one can be sure that the intensity is enough to improve his cardio fitness level. an appropriate THR or intensity can be prescribed. As a result. For example. To compensate for this. a 20. at 90 percent MHR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). If a athlete knows his general level of cardio vascular fitness. A athlete determines his estimated maximum heart rate by subtracting his age from 220. A person using this method may exercise at an intensity which is not high enough to cause a training effect. One's ability to monitor the heart rate is the key to success in cr training. and. For example. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. By determining one's maximum heart rate. With this information. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in excellent physical condition. if he is in poor shape. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. . the group run will be too intense for some and not intense enough for others. at 60 percent HRR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the THR is figured using the estimated maximal heart rate. graphic$$$$$$ When using the MHR method. Thus.
) Yet another way is to place the hand over the heart and count the number ofheart beats. To determine the RHR. the athlete should monitor his heart rate. For example. When the calculations produce a fraction of a heart beat. 160. a THR of 160. the athlete should get a count of 27 beats (161/6= 26. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and the heart rate will have leveled off.7 BPM is rounded off to give a THR of 161 BPM. In summary. In this case. or maintain. an adequate level of fitness. He should count his pulse for 10 seconds.7 results. he must exercise harder to increase his pulse to the THR. the percentage (70 percent in this example) is converted to the decimal form (0.) During aerobic exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. Before anyone begins aerobic training. As shown. These arteries are located to the left and right of the Adam's apple.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. (See Figure 2-lB. (See Figure 2-1A. place the tip of the third finger lightly over one of the carotid arteries in the neck. as in the example. Thus. If his pulse rate is below the THR. (See Figure 2-1 C. particularly if they cannot find more than 20 minutes for cr exercise. then multiply this by six to get his heart rate for one minute.7 is added to the RHR of 69. The result is then added to the resting heart rate (RHR) to get the THR.7.70) before it is multiplied by the HRR. This will let him determine if his training intensity is high enough to improve his cr fitness level. During the 10. or to see if one is within the THR during and right after exercise. When 91. At this time.83 or 27) if he is exercising at the right intensity. muscles. Exercising at any lower percentage of HRR does not give the heart. . athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the product obtained by multiplying 0. use the THR of 161 BPM figured above. the value is rounded off to the nearest whole number. and lungs an adequate training stimulus.70 and 131 is 91. the body will usually have reached a "Steady State" after five minutes of exercise.second period. and immediately after exercising. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.
Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. TIME Time. Using this figure. In this type of training. To find out if you have any limitations. refers to how long one exercises. Another way to gauge exercise intensity is "perceived exertion. talk to your doctor. He should check his exercise and post exercise pulse rate at least once each workout. he should do it five minutes into the workout. Here are some tips for you to get in aerobic training. then start with a basic program. gives an error of six BPM. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. It is inversely related to intensity. To improve cr fitness. your body will work to improve its function by improving how much work your heart can do. • Start with basic aerobics and work up as your tolerance increases. during aerobic 70 percent HRR. TYPE First we will discuss aerobic training. the shorter the time needed to produce or maintain a training effect. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. For example. or duration.If his pulse is abovethe THR. a 40-year-old athlete with a low fitness level should. . the less intense the activity. an athlete can easily find his own THR just by knowing his age and general fitness level. If he takes only one pulse check. Walking is a great place to start. If not. The more intense the activity. A athlete who maintains his THR throughout a 20.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. He should count as accurately as possible. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR." This method relies on how difficult the exercise seems to be. the athlete must train for at least 20 to 30 minutes at his THR. multiplied by six. the longer the required duration. since one missed beat during the 10-second count.
. .Skiing (cross-country). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Exercising to music.Rowing.Bicycling (road/street). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . though. -Tennis (singles). . .Running. and other physical activities are perfect for aerobics. . .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . . . • Move on to more aerobic style exercises. They must also be of sufficient duration and intensity (60 to 90 percent HRR).Bicycling (stationary).Stair climbing. . -Handball (singles). elliptical machines. Your goal is to start with 10 minutes of continuous aerobics three times a week. bike riding.Jogging.Rope skipping. You should try to increase this to 30 minutes three times per week.Walking (vigorous).) -Racquetball (singles). running. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . -Basketball (full court). playing your favorite sport.Road marching. Swimming. as soon as your body allows for it. .Swimming. SECONDARY (Done with partners or opponents of equal or greater ability.
Some athletes may need instruction to improve their running ability. (cross-body arm movements waste energy. However. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. INTERVAL TRAINING Interval training also works the cardiorespiratory system.) The toes point straight ahead. Every activity has its drawbacks and you must weigh the advantages and disadvantages. knees. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. athletes need information on ways to prevent running injuries. help prevent injuries. the faster the arm action. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. A well-conditioned athlete can run five to six times a week. 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 primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. and the feet strike on the heel and push off at the big toe. Besides learning running techniques. I prefer the rowing machine as It can avoid injuries associated with running. but can also be a major cause of injuries. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . Proper warm-up and cool-down. The elbows are bent so the forearms are relaxed and held loosely at waist level. to do this safely. The most common injuries result from running and occur to the feet. 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 faster the run. ankles. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. he should do two things: 1) gradually buildup to running that frequently. and. and legs. The arms swing naturally from front to rear in straight lines.
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. 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. 56 seconds (1:56) for each 440-yard run. therefore. swimming. rowing. In this way. Using the time from Step 1.relatively short time and increase his running speed. bicycling. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. (2:00 minutes . This type of intermittent training can also be used with activities such as cycling. Determine (or estimate) the actual 1-mile-race pace. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Using a 2-mile-run time of 1600 minutes as an example. If a athlete's actual 1-mile-race time is not known. 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. and his estimated pace for 1 mile is one half of this or 8:00 minutes.) Thus.mile run time. hiking. it can be estimated from his last APFT by taking one half of his 2-milerun time. 52 seconds long (1:56 + 1:56 = 3:52). 59 seconds during interval training based on the athlete's 16:00. 56 seconds to 1 minute. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. the energy systems used are allowed to recover. (8:00 minutes/4 = 2:00 minutes per 440 yards. He does this repeatedly with periods of recovery placed between periods of fast running. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.1 to 4 seconds = 1:59 to 1:56. 2. These recovery periods. each 440-yard lap should be run in 1 munute. . the pace for an interval training workout is calculated as follows: Step 1. Step 2. In interval training. The athlete's 2-mile-run time is 16:00 minutes. twice the length of the work-interval periods. will be 3 minutes. Recovery periods.) Step 3.
he may do it twice a week at the most. Each 440-yard jog should take twice as much time as the work interval (that is. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. He may also do recovery workouts of easy jogging on off days. monitoring THR and using it as a training guide is not necessary. with at least one recovery day in between. the workto. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Because of the intense nature of interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. 56 secons by an easy jog of 440 yards for recovery. the heart rate usually falls to around 120 to 140 beats per minute. there are two seconds of recovery. Because the heart rate is not the major concern during interval training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. he should do it once a week. his recovery is quicker. 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. Follow each 440-yard run done in 1 minute. 3:52). the athlete varies the intensity (speed) of the running during the . As with any workout. FARTLEK TRAINING In Fartlek training.This can be done on a 440-yard track(about 400 meters) as follows: 1. For each second of work. As a result. Thus. athletes should start intervaI workouts with a warmup and end them with a cool-down. As with any other new training method. another type of cardio vascular training sometimes called speed play. During the recovery interval. If he responds well. refer to Table 2-1. 2. At first. he should be ready for interval training.rest ratio is 1:2. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. It shows common 1 -mile times and the corresponding 440-yard times. As the athlete becomes more conditioned. interval training should be introduced into his training program gradually and progressively.
Alternate Forms of Aerobic Exercise Some athletes cannot run. bicycling.workout. It consists of running a certain distance on a course laid out across fields. over hills. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. and they can accommodate large numbers of athletes. and the running is not done on a track. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Their drawback is that they require special equipment and facilities that are not always available. The speed and distance can be increased gradually as the athletes' conditioning improves. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. depending on the terrain and fitness level. through woods. In Fartlek training. For these reasons. athletes should start slowly and progress gradually. neither the running nor recovery interval is timed. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. the distance should be one mile or less. The object is to cover the distance in the shortest time. As with all exercise. . many runners prefer Fartlek training to interval training. When ready. It can be used as both a physical conditioning activity and a competitive event. The unit is divided into ability groups using 2-mile-run times. the athlete varies the intensity (speed) of the running throughout the workout. Swimming. Each group starts its run at the same time. they may use other activities as supplements or alternatives. In such cases. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. he starts with very slow jogging. At this time he recovers by jogging at an easy pace. Instead of running at a constant speed. or on any other irregular terrain. At first. Cross-country runs have several advantages: they provide variety in physical fitness training. he runs hard for a few minutes until he feels the need to slow down. Those who add non-running activities to their training may not improve running ability as a consequence. It should then be gradually increased to four miles. However.
a athlete should set his THR about 10 bpm lower than while running. compare it with his THR and. Together these activities combine walking and running with moderate resistance work for the upper body. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.) in swimming alone.SWIMMING Swimming is a good alternative to running. Partial support of body weight by the water. in order to effectively train the cardio vascular system during swimming. one's THR should be lower than while doing the other forms of aerobic exercise. adjust the intensity. Non-swimmers can run in waist-to chest-deep water.. They can also do calisthenics in the water. rope jumping. walking. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. in swimming. which minimizes lower body stress in overweight athletes. For injured athletes. if needed. and do pool-side kicking for an excellent aerobic workout. By modifying their THRs in this manner while swimming. The swimmer should start slowly with a restful stroke. It is used to supplement running and develop upper body endurance and limited strength. Body position that enhances the blood's return to the heart. Thus. For example. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. This is because. running. cycling. Compared with all the other modes of aerobic exercise presented in this manual (e. athletes will help to ensure that they are working at the proper intensity. cross-country skiing. CYCLING . Some advantages of swimming include the following: Involvement of all the major musclegroups.g. etc. the heart does not beat as fast as when doing the other types of exercise at the same work rate. After five minutes. he should stop to check his pulse. tread water.
Athletes can alter the cycling intensity by changing gears. and causes few injuries. the athlete can vary the speed and resistance and use periods of active For swimming. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. As the walker's fitness increases. requires no equipment. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Dis. athletes can bicycle outdoors or on a stationary cycling machine indoors. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. After about three months. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). The heart rate should be monitored to determine the intensity. adding hill Cycling should be work. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. a athlete recovery at low speed and/or low should set his THR at resistance. It is enjoyable. it will not produce any significant cardio vascular conditioning. For interval training. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. .intense enough to let the tance can also be increased to enhance athlete reach and cr fitness.Cycling is an excellent exercise for developing cardio fitness. A simple way to increase walking speed is to carry the arms the same way as in running. He can increase the intensity by adding hills or stairs. unless walking is done for a long time at the correct intensity. WALKING Walking is another way to develop cardiorespiratory fitness. However. and increasing velocity. he should walk 45 to 60 minutes at a faster pace. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace.
with skis. developing ever measured have been found in muscular and cr cross-country skiers. the pace.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and racquetball) involve bursts of intense activity for short periods. They should attain and maintain their THR to ensure a training effect. Equipment is reasonably priced. boots. may be done almost anywhere. however. these . Some runners use it as a substitute for running during bad weather. Although some regions lack snow. and poles often obtainable from the outdoor recreation services. is easily learned. open fields. reaches to the armpits. A beginner should select a jump rope that. and is not affected by weather. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Some of movement of the arms the highest levels of aerobic fitness and legs. and the intensity may be varied as in running. and the frequency and duration of rest periods. one form or another of crosscountry skiing can be done almost anywhere . endurance. However. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. It requires little equipment. Rope jumping. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. squash. Cross-country skiing is easy to learn. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. The action is similar to that used in brisk walking. golf courses. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and the time spent jumping should be increased as the fitness level improves. The work load is determined by the difficulty of terrain. when doubled and stood on. and in parks and forests.on country roads.
Workouts can be done in a small space by diverse groups of varying fitness levels. One can move to various tempos while jogging or doing jumping jacks. and duration. intensity. bodybuilding athletes need a high level of muscular endurance and strength. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. hops. In addition to cardiorespiratory fitness. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. If played vigorously each day. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. challenging activity that combines exercise and rhythmic movements. If strengthening exercises are included. There is no prerequisite skill. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Although muscular endurance and strength are separate fitness components. they are closely related. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Because running increases endurance. . 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. but the reverse is not necessarily true. Progressively working against resistance will produce gains in both of these components. and it can be totally individualized to every fitness level by varying the frequency. they may be an adequate substitute for lowlevel aerobic training. It is a motivating. or many other calisthenics. 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.
you do want to develop lean muscles that are strong and therefore healthy. strength training is a very essential aspect of making sure that happens. isotonic. But. With strength training. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. while not precisely controlling the speed of movement. Muscle burns through fat faster. They are described here. Isokinetic contraction causes the angle at the joint to change at a constant rate. at 180 degrees per second. This requires the use of isokinetic machines. you will be able to move flabby muscles and fat into lean muscles. Isometric contraction produces contraction but no movement. There are other resistance-training machines which. Muscular Contractions Isometric. you don't have to be a body builder here. sit-ups. allowing you to lose weight faster. affect it by varying the resistance throughout the range of motion. too. as when pushing against a wall.Strength Training Along with aerobic training. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. for example. Now. Force is produced with no change in the angle of the joint. Common examples are push-ups. with less likelihood of being strained or hurt through your daily exercises. You don't have to have bulging muscles. . They are able to be used easier.If you need to lose some weight. you also need to consider adding strength training to your workout. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Muscles that are strong are less likely to become injured. Strength training is essential because it allows you to improve the way that your body works. To achieve a constant speed of movement. movements or even in accidents. and the lifting of weights.
so there is more muscle soreness following eccentric work. however. To obtain optimal gains. Actually. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. This is an eccentric (negative) contraction. In the concentric phase (shortening) the muscle contracts. the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. During the lowering phase of the curl the biceps are lengthening. in return. The nature of the eccentric contraction. the muscle may be able to handle more of an overload eccentrically.the concentric or "positive" phase and the eccentric or "negative" phase. This is a concentric (positive) contraction. When a muscle is overloaded. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Isotonic and isokinetic contractions have two specific phases . may produce greater strength gains. or isokinetic contractions. whether by isometric. This greater overload. To understand the principle of overload. For example. while in the eccentric phase (elongation) the muscle returns to its normal length. it adapts by becoming stronger. makes the muscle and connective tissue more susceptible to damage.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. it is important to know the following strength-training terms: Full range of motion. Each type of contraction has advantages and disadvantages. isotonic. and each will result in strength gains if done properly. Exercise a joint and its associated muscles through its complete . the biceps are shortening. As a result.
Similarly. it adapts by becoming stronger. Set This is a series of repetitions done without rest. 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. or isokinetic contractions. Repetition When an exercise has progressed through one complete range of motion and back to the beginning.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. isotonic. . A 10-RM is the maximum weight one can lift correctly 10 times. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. When a muscle is overloaded by isometric. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. This is crucial to strength development.
Principles of Muscular Training To have a good exercise program. to develop both muscle endurance and strength. to achieve enough overload. the resistance is too great and should be reduced. For example. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The weight should be heavy enough so that. recovery. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. after doing from 8 to 12 repetitions. multiply 200 pounds by 70 percent [200 X 0. For example. and variety. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. If one cannot do at least three repetitions of an exercise. This weight is the 3-7 RM for that exercise. the weight selected should be heavier and the RM will also be different. the muscle must be overloaded. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. progression. regularity. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method.70 = 140 pounds] to get 70 percent of the 1 -RM. if a athlete's 1 -RM is 200 pounds. he momentarily cannot correctly do another repetition. For a muscle to increase in strength. These principles are overload. Although the greatest improvements seem to come from resistances of about 6-RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The exerciser finds and uses that weight which lets him do the correct number of repetitions. However. . balance. The weight should also not be too heavy. an effective range is a 3-7 RM. This weight is the 8-12 RM for that exercise. (For example. In other words. specificity. the seven principles of exercise must be applied to all muscular endurance and strength training. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. OVERLOAD The overload principle is the basis for all exercise training programs.
. the greater will be the improvement in muscle endurance and the smaller the gains in strength. The key to overloading a muscle is to make that muscle exercise harder than it normally does. Whichever RM range is selected. . his RM should be determined from an analysis of the critical tasks of his sport. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. However. For example.Athletes who are just beginning a resistance-training program should not start with heavy weights. the athlete must always strive to overload his muscles. PROGRESSION When an overload is applied to a muscle. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Increasing the number of sets. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.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. If the workload is not progressively increased to keep pace with newly won strength. To optimize a athlete's performance.Reducing the rest time between sets. but the gain in strength will not be as great. This is his 12+ repetition maximum (12+ RM). To develop muscular endurance. the greater the number of repetitions per set.Using any combination of the above. . . there will be no further gains. An overload may be achieved by any of the following methods: .Increasing the resistance. when an athlete trains with a 25-RM weight. With continued training. When a athlete can correctly do the upper limit of repetitions for . (Good form is more important than the speed of movement. gains in muscular endurance will be greater than when using a 15-RM weight.) .Increasing the speed of movement in the concentric phase.
the principle of regularity is violated and gains in strength are minimal. RECOVERY . Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. but when different muscle groups are exercised at each workout. For example. To improve his muscular endurance and strength. If the athlete's performance of a task is not adequate or if he wishes to improve. The athlete slowly does work-related movements he wants to improve and. He continues to work with that weight until he can complete all eight repetitions in each set. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. In a multi-set routine. A athlete can work out three times a week. he feels the muscles on each side of the joints where motion occurs. In this way. then increases the resistance by no more than 10 percent. the athlete must do resistance movements that are as similar as possible to those of doing the task. He should continue with that weight until he can do 12 repetitions correctly.12 RM). athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. it is usually time to increase the resistance. The principle of regularity also applies to the exercises for individual muscle groups. REGULARITY Exercise must be done regularly to produce a training effect. this upper limit should be 12 repetitions. if his plan is to do 12 repetitions in the bench press. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. in a given task. if his goal is to do three sets of eight repetitions of an exercise. He then should increase the weight by about 5 percent but no more than 10 percent. strength training for the identified muscle(s) will be beneficial. Sporadic exercise may do more harm than good. at the same time. he ensures maximum carryover value to his chosen sports. but three workouts per week are best for optimal gains. These groups can be identified by doing a simple assessment. For most athletes. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved.
For beginners. Normally. So for example. This is because when you train the primary muscle groups you also train the secondary ones. Thursday. It's important to note that when training the primary muscle groups. Recovery is also important within a workout. the upper back and the thighs. the arms. and Saturday. and it's okay to work out all three muscle groups in each workout. when doing bench press. but they should allow at least one days recovery and between workout days.the neck and the midsection. at this level. There are also secondary muscle groups. the legs can be trained with weights on Monday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. I recommend that you remain at this level for at least three months. you begin training different sections of your body in each workout. the legs. The chest. Consecutive days of hard resistance training for the same muscle group can be detrimental. There should be at least a 48-hour recovery period between workouts for the same muscle groups. MUSCLE GROUPS There are three main muscle groups. The recovery time between different exercises and sets depends.There should be at least a 48-hour recovery period between workouts for the same muscle group. . For example. Beyond this basic level of training. the primary muscle groups should always be trained first in the workout. Someone at beginners level should work out all three main muscle groups. then you simply repeat the sequence once again. so that the same muscle or muscle group is not exercised on consecutive days. 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. in part. Following this you would have a day off. you may train your legs. you will be training your shoulders and arms to some extent as well as the chest. When exercising in this fasion. and Friday and the upper body muscles on Tuesday. and it is possible to have more than one day off or to put the rest days in between which ever days suit. on the intensity of the workout. You can move on to a four day routine. Strength training can be done every day only if the exercised muscle groups are rotated. Wednesday. the recovery time between sets should be 30 to 180 seconds. you're also training secondary muscle groups at the same time. Sample workout routines are provided for someone at this level of training. The muscles must be allowed sufficient recovery time to adapt. For example.
you can train your upper body. Examples of these workouts are given later. Sequence the program to exercise the larger muscle groups first. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. It's always important to judge by the feeling in your muscles and your general energy level. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. The latissimus dorsi muscles will not be overloaded and. If you go for a run on one day. followed by the muscles of the upper back and chest. When planning a training session. When you are ready for a day off. do not hesitate to take a rest and spend some time recuperating. or pushing. 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. movement. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). If curls are done first. 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. Split routines can also be used to integrate cardio training with weight training. For example. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. as a result. I have seen this happen many many time's. in turn. reduce the risk of injury. For example. Most muscles are organized into opposing pairs. This technique helps ensure good strength balance between opposing muscle groups which may. But training at this level is not recommended for basic or intermediate level athletes.Beyond the four-day routine are five and six day routines. while activating the opposing muscle results in the opposite. 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. Personally. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. follow an overhead press with a lat pull-down exercise. As a result. . then the smaller muscIes. BALANCE When developing a strength training program. they may not benefit very much from the workout. For this reason. It is important to do exercises that work all the major muscle groups in both the upper and lower body. If you do use too much weight. There's little point in exercising at all if you only intend to do it for three months. Activating one muscle results in a pulling motion.
and they may also produce better results. when in the field). Using different equipment. The athlete should periodically substitute different exercises for a given muscle group(s). As a general rule. However. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. or spotter. improvement will occur. who can observe his performance as he exercises. he can switch to partner-resisted exercises or another form of resistance training. both should know how to use the equipment and the proper spotting technique for each exercise. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. he can do squats with a barbell instead of leg presses on a weight machine. for variety or due to necessity (for example.then the arms. There are also other factors to consider. As long as all muscle groups are exercised at the proper intensity. 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. To ensure safety and the best results. low back. and altering the volume and intensity are good ways to add variety. Correct breathing is another safety factor in strength training. and phases of conditioning. and neck. Also. A poorly designed strength. abdominal. namely. safety. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. For example. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Each athlete must understand how to do each lift correctly before he starts his strength training program. 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.training program can be very boring. The athlete should never hold his breath. The weight lifter should always do weight training with a partner. A natural tendency in strength training is to see how much weight one can lift. Lifting too much weight forces a compromise in form and may lead to injury. changing the exercises. exercise selection. as this can cause dizziness and even loss of consciousness.
Usually eight wellchosen exercises will serve as a good starting point. Also. and inhale during the negative (eccentric) phase as the weight returns toward the floor. however. an exercise like concentration curls for the biceps muscles of the upper arm. For example. Power lifting is probably safer than an Olympic lifting. On the other hand. and so forth. EXERCISE SELECTION When beginning a resistance-training program. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. 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 athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups.the floor. The exercise should provide movement at more than one joint. most of the exercises in the program should be "multi-joint" exercises. shoulders. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. only involves the elbow joint. only works the arm flexor muscles. For most people. They should include those for the muscles of the leg. but are good for developing strength. the pull-down exercise produces motion at both the shoulder and elbow joints. especially beginners. For example. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. This will help him train a greater number of muscles in a given time. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. increasing strength is only secondary to someone that is serious about body building. 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 concentration curl. although an effective exercise. These exercises will be detailed in a following section. This is because the exercises have been selected purely for for their strength properties. and not for . low back.
Several different circuit training routines will be given in this book. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Power lifting exercises will also be explained in detail in their own section. This is very important. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. because the beginner must concentrate at first on learning the proper form for each exercise. H. . the weight must be reduced. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. if he can do more than 12. he should increase the weight until he can again do only 8 to 12 repetitions. P. joints. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Circuit training is done with lighter weights.any traditional reason. he should use progressively heavier weights. and maintenance. A training is one particular form of circuit training. If he can do only seven repetitions of an exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. During the second week. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. During this phase. By the end of the second week (4 to 6 workouts). the weight should be increased. conditioning. and ligaments. When he can do more than 12 repetitions of any exercise. Also less rest is taken between sets during the workout. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and with higher repetitions usually between 12 and 20 reps.
third. The maintenance phase should be continued throughout his career and. The exercise period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. a second. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. As with aerobic training. throughout his life. It does not hold back the more capable performer by restricting the number of repetitions he may do. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. This process continues indefinitely. set of that exercise is done in an equal or lesser time period.This usually involves an increase in weight of about five percent. 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. Maintenance Phase Once the athlete reaches a high level of fitness. The use of timed sets. The emphasis in this phase is no longer on progression but on retention. and so on. More frequent training. however. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. 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. Instead. As time goes on and he progresses. ideally. Three sets per exercise is the maximum most athletes will ever need to do. As long as he continues to progress and get stronger. is required to reach and maintain peak fitness levels. unlike exercises performed in cadence or for a specific number of repetitions. the maintenance phase is used to maintain that level. one can maintain them by training the major muscle groups properly one or two times a week. recovery period. . After an appropriate period of rest. If he stops making progress with one set of 8 to 12 repetitions per exercise.
Then.Timed sets can be applied to improving athlete's sit-up and push-up performance. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. To meet this goal. do timed sets to improve push-up and sit-up performance. and so forth) can be done. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. In this way. abdominal twists. As the athletes' levels of fitness improve. 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. For this reason. or give priority to. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. several of these will be given. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. abdominal curls. a training regimen which exercises all be developed and followed. as a general rule. This having been said. wide-hand. Following this sequence ensures that all major muscles are worked. To add variety and increase the overall effectiveness of the activity. This is because the muscles worked by those two exercises will already be pre-exhausted.5 minutes. First. perform a workout to strengthen all of the body's major muscles. a muscle endurance or strength training workout should not be designed to work exclusively. Thus. 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. here is a very time-efficient way of conducting push-up/sit-up improvement. those muscle groups worked by the sit-up or pushup event. This ensures continued gains and minimizes boredom. feet-elevated. or by any combination of these. At the same time. and so forth) and sit-ups (regular. Thus. When . close-hand. when a athlete performs a workout geared to develop muscle endurance and strength. the best procedure to follow when doing a resistance exercise is as follows. This is done by lengthening the time period of any or all timed sets. by decreasing any rest period between timed sets. and vice versa. the difficulty of the activity can be increased. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Below. different types of push-ups (regular. by increasing the number of timed sets performed. and to be assured that all emergencies can be met.
balanced workout. and biceps curl. It is a good program for beginners and for those whose time is limited. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The beginning weight-training program will work most of the important. In the same way. graphic 3-6@@@@@@ . The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. athletes can before doing the other. and their primary action. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. an athlete may reach temporary muscle failure at any time before the set is over. To ensure a good. athletes must set goals for themselves. major muscle groups. It has some duplication with respect to the lat pulldown. the times listed in the chart above may prove to be too long or too short for some athletes. because of the nature of the situp. where they are located. this program may overwork some muscle groups. several timed sets of push-ups can be done followed by several sets of situps.performing this type of workout. and make adjustments accordingly. For example. When using timed sets for push-up and sit-up improvement. rest intervals must be placed between timed sets. This program also includes exercises to strengthen the neck muscles. for the more advanced lifter. During a timed set of push-ups. he should immediately drop to his knees and continue doing modified push-ups on his knees. or vice versa. With this approach. for the beginner. Thus. as in any endeavor. If this happens. For example. This applies when doing each timed set. Finally. The exercises should be done in the order presented. pay attention to how the athletes are responding. Major Muscle Groups In designing a workout it is important to know the major muscle groups. However.
and inhale during the eccentric (negative) phase. and return the weight to the starting position in a controlled manner during the eccentric phase. With strength training. Exercise the large muscle groups first. Always use strict form. lunge. and more effectively. and end the concentric phase in a fully contracted position. Accelerate the weight through the concentric phase of contraction. • Consider working with a physical trainer. 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. You'll enjoy it and you'll see improvement in the tone of your body quickly. the intensity of the workout. then the smaller ones. Again. Perform all exercises through their full range of motion. Rest from 30 to 180 seconds between different exercises and sets of a given exercise.Here are some tips for exercising through strength training. and safety. relaxed position (prestretched). Always breathe when lifting. Otherwise you can have a training partner to help with spotting. 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. or with the correct equipment training alone is OK too. This can cause serious injury. This helps to increase motivation. • Work with a low amount of weight first. Begin from a fully extended. This small investment of time and money will allow you to improve your overall muscle mass faster. or arch the body. you'll want to increase this number over time to at least 30 minutes per day three times per week. . you should add in ten minutes per day three times per week at least. lurch. • Change up the exercises that you do so that the process is easy and fun. Do not twist. Exhale during the concentric (positive] phase of contraction.
Although many towns have excellent strength-training facilities. Exercise Programs When developing strength programs for people. it is unreasonable to expect that all folks can use them on a regular basis. Sandbags may seem unusual but have some advantages. sandbags. the development of strength does not require expensive equipment. Never increase the resistance used by more than 10 percent at a time. However. three times a week. Whether the training uses expensive machines. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. . or partners. safety is a critical factor. and follow the principles of exercise previously outlined. pushups. situps. For example. All that is required is for the athlete. to progressively overload his muscles. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Alternate pulling and pushing exercises. the result is largely the same. but the rest of the body must also be trained. The availability of facilities may vary. Sandbag exercises are very effective in strength-training circuits. follow triceps extensions with biceps curls. Train the whole body. there are limits to the type of training that can be done. athletes should warm up. As with all training. Concentrating on weak areas is all right. dips. cool down. They can improve an untrained athlete's level of strength. The weight of the bags can be varied depending on the amount of fill. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. not just specific areas. and single-leg squats are examples of exercises which use a person's body weight. to let the body recover and help prevent over training and injury. Pull-ups. but not more than 96 hours. Ensure that every training program is balanced.Allow at least 48 hours of recovery between workouts. Progress slowly.
More than one exercise per muscle group may be used. the negative part of each exercise should take at least as long to complete as the positive part. As a general rule. and rest. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Weight training develops both strength as well as the size of skeletal muscles.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. weight training. The speed of movement for PREs should always be slowand controlled. and foods are consumed with the intention to build the body's metabolism and increase mass. It is achieved through muscle conditioning. Weight training uses a variety of specialized equipment designed to target specific muscle . It uses the force of gravity to oppose the force generated by muscles through contraction. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. The longer the partners work together. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. the second half of each repetition as the exerciser returns to the starting position). Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the more effective they should become in providing the proper resistance for each exercise. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Following are descriptions and illustrations of several PREs. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. increased caloric intake. 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. This section will focus on weight training for body builders. Workouts are designed to focus on certain muscle categories.
Personally I have never used a personal trainer or even a training partner. exercises. The basic principles of weight training are pretty much the same as those of strength training. we'll define some common exercises for clarification. Different weights will give different types of resistance. exercise types. pulleys. If you don't use good form in weight training. sets. they are both similar to each other. If you want to undertake it yourself. These trainers can suggest specific workouts for you to begin with. size. First. The specific combination of reps. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups.groups and movements. When your muscles are resisting a weight. I find I can concentrate better working out by myself. If you are a beginner at weight training. the overall tone of that muscle will grow over time. you risk muscle injury which could hinder your progress. EXERCISES . Some of your muscles might be naturally stronger than others. endurance. Strength training focuses on increasing muscular strength and size. sets. Another form of weight training is resistance training. Equipment used in weight training include barbells. While they are not exactly the same. Some people refer to weight training as strength training. You need to build up your strength and over-working your muscles can cause more harm than good. or shape. Most gyms offer the services of a personal trainer that comes with the membership fee. Building up slowly allows muscles to develop appropriate strengths relative to each other. you should not just "jump right in". Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. tempo. dumbbells. and weight depends upon the desires of the body builder. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Weight training is one type of strength training using weights as the primary force to build muscle mass. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. It involves a manipulation of the numbers of reps. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. and weight moved to cause desired increases in strength.
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
seated or standing or with 2 dumbbells and your palms facing in. shoulders military press. Lock your legs and hips and keep your elbows in slightly under the bar. Now that you know what exercises to do. Return to the starting position. The exercises listed above can be done either in a gym or in your home. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Press bar overhead to arm's length. you will use a barbell. Lie on an incline bench and position your head at the top. dumbell press. let's look at a couple of sample workouts. Stand with your legs about shoulder width apart and lift the barbell to your chest. military raise. Keep your upper arms close to your head. Press the bar to arm's length over your head. . Lower the bell to your upper chest or your chin depending on which is more comfortable for you. side dumbell raise. This exercise can also be performed with dumbbells or seated on a weight bench. 2 dumbbells. they will have many specialty machines that will work specific parts of your body. Employees at the gym can help you with proper use of the machines. This can also be done with straight bar. If you are going to join a gym. front dumbell raise Standing Military Press For this exercise. front barbell raise.Hold a barbell with hands a little closer together than shoulder width.
keeping it close to your body.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. . Pull the bar straight up towards your chin. Keep your body and wrists straight. Let the bar hang straight down in front of you.
Lower slowly to the starting position. depending on what you want to work most. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders.
Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Your feet should be about shoulder width apart. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. palms facing backward. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Hold a dumbbell in each hand with your palms turned toward your body. . Make sure you are lifting the dumbbells up rather than swinging them up. With a smooth.Stand with a dumbbell in each hand. lower the weight while simultaneously lifting the weight in your right hand. Then slowly lower them back down to your side again. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Don't lean forward while doing this either or you risk injury to your back. so that both arms are in motion at the same time. controlled motion. but not quite locked.
back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Droop your shoulders down as far as possible. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides. . The dumbbell should end up roughly parallel with your torso. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Raise your shoulders up as far as you can go then slowly return to the starting position. look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go. Before starting. Your back should be flat and almost parallel with the floor. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Reach down and pick up a dumbbell with your right hand. Switch arms after one set.
neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. . Return slowly to the upper position. or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Bend at your waist with your legs locked. Once you reach the bottom position. until your upper body is parallel to the floor. You can also use a wider stance to work the inner quads even more. Firmly grip the bar with your hands almost twice your shoulder width apart. press the weight up back to the starting position. Keep your back as straight as possible and your chin up. Stiff Leg Barbell Place a barbell on your shoulders. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done holding a barbell. Standing Calf Raises This can be done with a specific machine found in a gym. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done with your knees slightly bent. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. You can put your heels on a 1 inch block to further work the quads.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your head up and your back completely straight. not your neck.
Return to the starting position. leading with your head and chest. Pause briefly in this position. Position your right leg forward in a long stride. the more difficult the exercise. At this point. Keeping your front foot flat on the floor.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise .the higher the box. Slowly bend your knees. 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. your thigh and lower leg form a right angle. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. then slowly straighten your legs and raise your body back up to a standing position. Your shoulders should be directly over your front foot. At this point. and your chest should be directly over the middle of your thigh. your hips should be sitting back. and straightening your leg. Keep your back tight and your chest out throughout the entire exercise. lowering your hips so your rear knee just clears the floor. Now. Complete a full set. your shoulders should be directly over front foot. Stand up straight. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Keep your head and neck in line with your torso so that you are looking forward. or alternate legs for each rep. sit your hips back (like you are going to sit in a chair). raise yourself by pushing your hips slightly forward and up toward the ceiling. Place a barbell behind your head at the base of your neck. lower yourself until the knee of your front leg is bent 90 degrees. Lift your chest up and look straight ahead. Keep your opposite foot flat on the floor and point your toes forward. and lean forward slightly at the waist. Grasp the barbell with both hands with a wider than shoulder width grip. If you have difficulty lowering yourself down this far. Mid Section . Lunges Place a barbell on your upper back. bend your knee (of your front leg). then switch legs and repeat. Your foot should be far enough in front of you so that when you bend your right knee. Reach one foot back and place your toe on the box. your knee should be directly over your toe.
don't cheat yourself by using momentum! Workout Routines Bulk Up . Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Focus on slow. place them three to four inches apart and point your toes inward so they touch. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle.Crunches Lie flat on your back with your feet flat on the ground. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement . Place your hands lightly on either side of your head keeping your elbows in.
get sore but bounce back quicker since the muscular damage isn't as severe. on the other hand. but your mind will get prepared as well. begin with two sets of 10-12 reps each. This plan is just a suggestion. don't worry. This can be simple stretching as you get your body ready to work. You should also have an appropriate cool down period after you are done working out. As a beginner. Day 1 . Beginners. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. You can adapt it as needed to suit your workout goals. 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. you learn to push your muscles harder and inflict more damage that takes longer to recover from. two-steps-forward. you can work out more frequently than more advanced body builders. It's a good thing for a bodybuilder to incur limited muscle damage. .Upper Body For the following exercises. 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. This can also be simple stretching exercises and deep breathing. With any workout. Again. it's important to start out slow and not push yourself beyond your limits. This is what bodybuilding is all about – a continuous cycle of one-step-back. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. 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. The reason is simple: as you get more experienced. you need to start out with some warm up exercises. You can progressively increase the amount of weight you lift as you get stronger. If the word "damage" makes you flinch.
Lower Body and Abs Again.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.12 reps each • Chin ups (get assistance if necessary) . 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. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Rest Day 4 .Upper Body Increase your sets to 3 doing 10 .
consider starting out with a two or three day plan.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.• 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 . but if you need to start out slowly. Here is a sample three day workout. . Keep in mind that you won't get results as quickly with a fewer day workout.Back.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each. Day 1 . • 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 . it can still be effective. Chest.
and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. you should eat some protein and carbohydrates. By doing this. This is to make sure that you have enough energy to make it through your entire workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Many people opt for a protein shake and a bowl of rice. your body can take advantage of that extra blood flow and work the muscles more efficiently. When you consume protein and carbohydrates prior to a workout.Biceps. . but you can choose whatever foods you want to get what you need. During training.Legs and Shoulders Do three sets of 12-15 reps each.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps. there is increased blood flow to the muscles.
you want to build your body. add a little weight and do the exercise again. Remember. and speed. endurance. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Circuits can promote fitness in a broad range of physical and motor fitness areas. 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. flexibility. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. On the second set. It's also a good idea to do your first set with very little weight. and flexibility. It describes calisthenic exercises for developing strength. coordination. This could be a little time on a treadmill or walking. Usually that's around a minute or two. not lift weights. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. This is to get the blood flowing through the muscles.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. Circuits can also be designed to concentrate on sports skills. athletes' . Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. 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. If you find that it's just a bit too easy. try more weight. The goal is to add weight until it's difficult to complete 8-12 reps. muscular endurance. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuit training is a term associated with specific training routines. strength. 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. These include cardio endurance.
and no signal is given to move from one station to the next. . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. athletes work at their own pace. number of times the circuit is completed. the quality and number of the repetitions done should be monitored. In addition. The time is monitored with a stopwatch. but increase the number of repetitions.Increase the time per station along with the number of repetitions. number of athletes. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. circuits can be organized to exercise all the fitness components in a short period of time. At the same time.Increase the number of times athletes go through the circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. Free Circuit In a free circuit. Each has distinct advantages. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. and any number of athletes can exercise for various lengths of time. there is no set time for staying at each station. These are discussed below. Fixed Circuit In 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. or any combination of these. number of stations. doing a fixed number of repetitions at each station. . and sequence of stations. and athletes rotate through the stations on command. Progress is measured by the time needed to complete a circuit. number of stations.common tasks. Almost any area can be used.Keep the time for completion the same. Aside from this. the free circuit requires little supervision. .
A circuit geared for a limited objective (for example. the time at each station should always be the same to avoid confusion and help maintain control. Number of Times a Circuit is Completed To achieve the desired training effect. in this instance a rope jumping station must have at least four jump ropes. developing lower-body strength) needs as few as six to eight stations. Difficult exercises can be alternated with less difficult ones. For example. respectively. exercising for 30 seconds at each station. Each station must then be equipped to handle four athletes. On the other hand. exercise periods may be increased to 30 seconds or longer for all three rotations. For example. slowdowns. . Consider also the time it takes to move from one station to the next. and taking 15 seconds to move between stations. Further. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. The whole workout takes less than 45 minutes including warm-up and cool-down. circuits to develop both strength and cr fitness may have as many as 20 stations. As athletes become better conditioned. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Having enough equipment reduces bottlenecks. After the warm-up. When a fixed circuit is run. It is vital in a free circuit that no athlete stand around waiting for equipment. The exercise time at each station may be reduced to 20 seconds the second and third time through. athletes may run through the circuit three times. Another option is to have four rotations of the circuit. athletes may have to repeat the same circuit several times. a circuit may have ten stations. and poor results. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Number of athletes If there are 10 stations and 40 athletes to be trained. the athletesm should be divided into 10 groups of four each.Time One of the first things to consider is how long it should take to complete the circuit.
and guerrilla drills described in this section. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). the same muscle group should not be exercised at consecutive stations. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. but it may have as many as 20. After deciding how many stations to include. However. He can choose from the exercises. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. grass drills. in a strength training circuit. while muscular endurance work may be secondary. For example. For example. the designer must decide how to arrange them. On the other hand. improving cardiorespiratory endurance may be the top priority. calisthenics. Arrange the Stations A circuit usually has 8 to 12 stations. he should not limit the circuit to only these activities. conditioning drills. The six steps below cover the most important pects of circuit development.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. Imagination and fun are important elements in developing circuits that hold the interest of athletes. in a circuit for strength training. exercisers may follow . The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. increasing muscular strength may be the primary objective.
In the gymnasium. #########show exercises . The sketch should include the activity and length of time at each station.the pushing motion of a bench press with the pulling motion of the seated row. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. and all other useful information. instructions for the stations are written on the signs. he may do this in several ways. By not exercising the same muscle group twice in a row. If the designer wants to include running or jogging a certain distance between stations. The choice of exercises for circuit training depends on the objectives of the circuit. they may run laps or run between spread-out stations if space is available. In some cases. Outdoors. the number of stations. athletes can alternate hard exercises with easier ones. each muscle has a chance to recover before it is used in another exercise. The choice of exercises depends on the objectives of the circuit. However. Select the Training Sites Circuits may be conducted outdoors or indoors. Another approach might be to alternate between upper and lower body exercises. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. spreading the stations too far apart may cause problems with control and supervision. The necessary equipment is placed at each station. athletes may run five laps or for 20 to 40 seconds between stations. If some exercises are harder than others. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards.
Use good judgment before performing these exercises. because of predisposing conditions or injuries. knee bender. Exercises such as the push-up. Calisthenics can be used to exercise most of the major muscle groups of the body. parallel bar dip. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. use 80 counts per minute. athletes with low fitness levels. and directions are provided below with respect to the actions and cadence. flexibility. However. lunger. flutter kicks are an excellent way to condition the hip flexor muscles. use 50 counts per minute unless otherwise directed. the possibility of straining the lower back increases. Cardio Vascular and muscular encurance. shouId not do the advanced exercises highly fit athletes can do. sit-up. Few exercises are inherently unsafe. SAFETY FACTORS While injury is always possible in any vigorous physical activity. without support. For example. With a slow cadence. Nonetheless. They can help develop coordination. flexibility. calisthenics such as the bend and reach. The keys to avoiding injury while gaining training benefits are using correct form and intensity. squat bender. and strength. Poorly-coordinated athletes. on the other hand. and side-straddle hop can best be used in the warm-up and cooldown periods. When doing exercises at a moderate cadence. such as trainees. cardio and muscular endurance. with the lower back properly supported. for the average athlete who is of sound body.Calisthenics Calisthenics can be used to help develop coordination. These calisthenics are noted. however. some of the calisthenics listed below may be done in cadence. On the other hand. Also. and chin-up/pull-up. However. Although calisthenics have some value when included in a cardio circuit or when exercising to music. few calisthenic exercises are really unsafe or dangerous. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. for the average athlete. following the directions written below will produce satisfactory results with a minimum risk of injury. . Finally. may find certain exercises less safe than others. some people. will derive the greatest benefit from many of these exercises. a conditioned athlete may use multiple sets of flutter' kicks with good results. and strength.
and crab-walk exercises. The following are key points for ensuring safety during stretching and calisthenic exercises: . Some athletes complain of shoulder problems resulting from rope climbing. if athletes are working the same muscle groups and/or fitness components. Such a program has variety. To ensure balance and regularity in the program.resisted exercises followed by a slow run. at the same time. The best technique is to train alternate muscle groups and/or fitness components on different days. they should work them at a reduced intensity to minimize stress and permit recovery. If this type of action is performed. athletes can do running at THR with some light calisthenics and stretching. athletes should progressively train to build up to these exercises. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. if the Monday-Wednesday. athletes can benefit from doing partner. slow stretching exercises. should be used. a certain level of muscular strength is needed to do them safely. Using such exercises for unconditioned athletes increases the risk of injury and accident. However.Friday (M-W-F) training objective is cardio vascular fitness. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. progressive manner. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. This is especially true if someone has had a previous injury to the back. Therefore. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. For example. The day after a "hard" training day. wheelbarrow. develops all the fitness components. Also. These exercises are beneficial when the athlete is fit and he does them in a regular.The key to doing calisthenic exercises safely is to use common sense. it minimizes injuries caused by overuse. and follows the seven principles of exercise while. not conditioning drills done to cadence. Progression and Recovery Other important principles for avoiding injury are progression and recovery. ballistic (that is. Programs that try to do too much too soon invite problems. horizontal ladder.
use only slow. . You get the exercise you need without missing your television program and time will fly by.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight.A combination of spinal rotation and bending should generally be avoided. Your Overall Body Fitness Plan To improve the physical fitness of your body. you need to give it the physical movement that it needs. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. CALISTHENIC EXERCISES The following are some common calisthenic exercises. take them with you. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes. To make it even better. cooling down. However. Start by working in exercise through aerobics and strength training into your day. if done. consider these easy and fun ways to get in the exercise that you need.Stretch slowly and without pain and unnatural stress to a joint. This is a great way to get in some quality time away from the television. use a stationary bike. • Do it with a pattern. If you can't leave the kids. which will make the process easier and even more enjoyable.. . You can even start doing these things at home. ride the bike. Use static (slow and sustained) stretching for warming up. • If you can't leave the television. . too. controlled movements with little or no extra weight. ballistic (bouncy or jerky) stretching movements. During your favorite show. Visit your local recreational center or community center.
Flexibility is the range of movement of a joint or series of joints and their associated muscles. People with poor flexibility who try to stretch as far as others may injure themselves. . Swimming. However. These areas are commonly susceptible to injury due. 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. Developing and maintaining it are important parts of a fitness program. you will come to enjoy exercising. loading. Your overall body fitness means exercise and movement. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Good flexibility can help an athlete accomplish such physical tasks as lifting. disease-free joints. Stretching should not be painful. in part. and physical work with greater efficiency and less risk of injury. When you begin to add these into your day. comparing one person's flexibility with another's should not be done. martial arts. climbing. It will make all of the difference in how effective it is for you. Because people differ somewhat anatomically. No one test can measure total-body flexibility. For many it's a great stress relief and it can be a lot of fun. running. you'll probably find every excuse not to do them. tests can be used to assess flexibility in the hamstring and low-back areas. It involves the ability to move a part of the body through the full range of motion allowed by normal. Flexibility is a component of physical fitness. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Make it your goal to actually put together a workout that you enjoy.• Do sports and other physical activities that you enjoy. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. but it should cause some discomfort because the muscles are being stretched beyond their normal length. to loss of flexibility. A simple toe-touch test can be used. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Yet. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test.
The longer a stretch is held. and ballistic. He should hold each stretch for ten seconds or longer. it can be an obstacle to athletic development. Although an important safety feature. Without it. Set your stretching goals over a period of weeks or months. by limiting range of motion and preventing the body from hurting itself. stretching must be slow and deliberate. The athlete assumes each stretching position slowly until he feels tension or tightness. especially during a sudden or extreme change. To counter the reflex. requiring a long slow recovery process. not days. for best results. The athlete should feel slight discomfort. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. but no pain. Static stretching should not be painful. . our muscles would be allowed to overextend and tear. passive. and it prevents strains and tears. proprioceptive neuromuscular facilitation (PNF). the easier it is for the muscle to adapt to that length. When a muscle lengthens beyond a certain point. It is a safe and effective method for improving flexibility.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). When pain results from stretching. This lets the lengthened muscles adjust to the stretch without causing injury. You may weaken the muscle. The reflex opposes changes in muscle length. Every muscle is subject to the myotatic reflex. There are four commonly recognized categories of stretching techniques: static. the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises. These are described here and shown later in this section. This lengthens the muscles without causing a reflex contraction in the stretched muscles. If you overstretch you can injure the muscle and end up decreasing your flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. Stretching Techniques Using good stretching techniques can improve flexibility.
or dynamic. Gently stretch to a point of tension and hold. to help him stretch. This is especially important if you've suffered a previous injury that may be affected by flexibility training. or rubber tubing.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. BALLISTIC STRETCHING Ballistic. Other key points include: • Consult your doctor before starting any exercise program. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Although this method may improve flexibility. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. Individuals and units should not use ballistic stretching. • Don't bounce or jerk when you stretch. jumping jacks etc. for five to ten minutes before stretching to warm up the body. and with proper form to avoid injury. pole. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Bouncing causes the muscles to tighten and increases the risk of injury. This produces a safe stretch through a range of motion he could not achieve without help. • Complete a large muscle warm-up such as brisk walking. . such as a towel. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. and as part of a warm up for any athletic activity. Safety Guidelines Stretching is only beneficial if done properly. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. it often forces a muscle to stretch too far and may result in an injury. Stretch gradually. • Devote several minutes to stretching three to five days a week. bike riding. including one increasing your flexibility.
• Hold the furthest point of any stretch for a few seconds. not pain. Remember. start slow & don't over do it. This causes a gradual increase in the heart rate. and increases the temperature of the active muscles. then stretch further and hold that new position for 20-30 seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. FITT Factors You should include stretching exercises in all of your workouts. stop immediately and consult your health care provider. it took years to get tight. Frequency: Do flexibility exercises daily. Be patient. If you do.Slow joggin-in-place or walking for one to two minutes. circulation. Do them during the cooldown to help maintain flexibility. . assumed slowly and gradually. . Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Type: Use static stretches. The following FITT factors apply when developing a flexibility program. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. allow some time to see results. blood pressure. Athletes should do these for five to seven minutes before vigorous exercise . A recommended sequence of warmup activities follows. as well as passive stretching and/or PNF stretching. Stop if you feel any pain. • You should never feel pain in your joints during stretching exercises. • Don't overstretch.• Don't hold your breath. • Hold each stretch with a feeling of lengthening the targeted muscles. breathe normally and deeply with a feeling of relaxing the body. • If you're a beginner. A mild sensation of pulling should be felt in the target area.
as this can be very dangerous. . thereby reducing blood flow to the heart and brain. . For example. static stretching of the muscles to be used during the upcoming activity. knee/ankle rotations) to gradually increase the joint's range of motion. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. The following information explains the importance of cooling down and how to do it correctly. to increase the intensity level before the activity or conditioning period. as described in another section. .Slow.Do not stop suddenly after vigorous exercise. and do not bounce or bob. Hold each stretch position for 10 to 15 seconds. lift a lighter weight to warm-up before lifting a heavier one. 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. for example. thus helping reduce the risk of injury. arm circles..Slowly mimic the activities to be performed. one should walk for one to two minutes.Slow joint rotation exercises (for example. Stopping exercise suddenly can cause blood to pool in the muscles. The warm-up increases the flow of blood to the muscles and tendons. and stretching exercises should be a major part of both. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Calisthenic exerciese. Work each major joint for 5 to 10 seconds. . After running. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. This helps prepare the neuromuscular pathways.
Use partner-assisted or PNF techniques. A more accurate way to determine body composition is by hydrostatic or underwater weighing. The following exercises should be performed slowly. . There are also height to weight and circumference ratio's but these are the least accurate. .Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Rotation Exercises Rotation exercises are used to gently stretch the tendons. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. You may also work on it at home. The muscles are warm from activity and can possibly be overstretched to the point of injury. Stretching is one form of exercise that takes very little time relative to the benefits gained.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. if possible. Athletes who are overweight should follow a fat loss program. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.. ligments. Be careful not to overstretch. This may provide better movement and less friction in the joint. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Such programs include sensible diet and exercise regimens. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. this method is very time-consuming and expensive and usually done only at hospitals and universities. However.
But. open. Poor choices like a lunch of soda. Don't think about a diet that's taxing. dieting is something that is simple to do healthily even if you can't live without certain foods. This exercise program meets the requirement to be physically active everyday. which is best accomplished by a combination of eating less and exercising more. limiting or boring. You can do it even when you are in too much of a rush and don't have time. chips. only a small percentage of their total body mass may be fat. you may not necessary be over fat. And. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. gender. we aren't talking about a diet to lose weight. not a temporary thing but a permanent thing. . Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. you can do it with lots of favors that you AND your children will enjoy. Too many bad choices over time can accumulate into a poor diet. full of taste and adventure.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. If you exceed the weight listed for your height. You Are What You Eat. with all of the comfort that you want and need. We aren't talking about a diet that you will go on to lose weight and then come off of later. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Although that sounds even worse. it's time to starting making some changes to your lifestyle. 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. Take a look at the weight allowed for your height as shown in Table 1. and height. However. People always want to know if a particular food is good or bad for them. too. here. No single food choice is necessarily a bad choice. troublesome. Losing one to two pounds a week is a realistic goal. Think of your diet as being free. What you need to accomplish through a diet is to train your body to eat healthily. If you don't fall into the well-muscled category. Yet. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You need a diet that is actually a way of eating.
improve your physical fitness from the inside to the out. In the way of your body. • Your blood pressure rises. .What's Healthy? The foods that you need play a significant role on your health. They don't cause you to gain weight like others. In our machine look at the way that food works. whole grains give you so much more health. it won't perform the right way. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. the food that you consume is the fuel that your machine needs. your body will not be able to perform as well as if you gave it the highest quality foods. 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. But. • You are more prone to limitations physically as well as mentally. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. and sugars that can cause you health issues. All sorts of problems arise from not eating a healthy diet of food. your heart rate increases to unhealthy levels. • Fruits are sweet so they can solve the sweet tooth. • Your body does not heal as quickly from injury. • Without nutrition. healthy food is just as important. 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. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. They provide antioxidants to a high level that helps to heal your body. fats. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. If you don't give it quality food. • Whole grains are also an important product of a healthy diet. If you consume the wrong foods all of the time. and they are very low in calories meaning you can eat more. your body can become ill faster and with greater intensity.
Your doctor may have additional or different recommendations for your health. Dieting To Lose Weight Finally. causing you to keep in all that you can. 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. He or she may recommend a diet that is different for your specific health issues. you're eating less and that you aren't getting as many calories from other liquids. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. The good news is that you don't often need a lot of work to make them happen. too. • Meats are important parts of the diet. You need protein but you shouldn't want to get it from fatty meats. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Consuming enough water means that you'll system is hydrated. you need to reduce this amount to at 1500 to 1600 calories per day. 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. If you don't do anything else. improving these five areas is all you need to do. The body goes into dehydration mode. take note of how a normal day or week goes for you. 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. Spend one or two days recording the foods that you eat in an average day on a piece of paper. All foods and drinks should be noted! . if you need to lose weight. If you are dieting and need to lose weight. Where Are You Now? When it comes to improving your diet fitness. The average person should consume about 1800 to 2000 calories per day. In addition. too.• Water intake is also important. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to take into consideration the location that you are right now. Those that do not get enough fluids end up having a body that retains water rather than having less. What do you eat for breakfast.
3. How often did you eat without actually being hungry but being instead bored. For example. If you need apple pie to feel safe. sugars and calories in general. are you connected with that big slice of apple pie because it was your favorite growing up. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Next. Being honest with yourself is important. find out why it is that you can't give them up. that's a different story. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . they aren't all bad! First. 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. anxious. 4. 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. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 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. sour cream and butter just because you love the taste. you may have an emotional attachment to the foods. determine if there is a better way for you to get the foods that you like.2. you need to address this emotional problem. though. If you just love the taste. Look at your list of foods and see how many of them are high in transaturated fats. Don't worry. there are several key things for you to address. If you love your mashed potatoes loaded with gravy. For example. you can find ways to get much of the same taste without a lot of the calories. For most people this is as simple as tracking what they eat over the period of a few days to a week. Figure out how many calories you are consuming in an average day.
use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. if you give it a try you may find that you like these foods better than you do the high fat. Yet. This section of our book is long for a reason. high cholesterol foods that you currently are eating. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. We've already talked about what foods you need to eat for a healthy diet. But. How Can You Improve? Okay. If you are a diabetic. Indeed you may want that slice of apple pie. That's exactly what you need to strive for here. Don't fret about the foods you love. If you can not commit to making changes here. Here are several key areas to make changes and exactly how you should make them.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. . The awful. limiting diet that's going to make your taste buds go permanently bland is up next. 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. 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. and therefore you can improve your health overall. remember moderation is the key factor in real diet fitness health. instead of eating it every few days make it the reward that you get for a week of good eating. 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. You should know what types of foods you can not eat. your diet fitness can threaten your life through disease and even early death. For example. If you don't know you should talk to your doctor about this. 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. here is comes. Food isn't worth the risk of your life. One limit to this is when the food itself is detrimental to your health condition.
Reducing the amount of sodium that you take in is also a key factor in improving health. A good way to know if they are in the foods that you are eating is to look at the color of the food. 2. . In addition. Instead of using a lot of salt. And. they help to remove toxins from your body which means a reduction in risks of cancer. 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. You should try to consume at least 2 to 3 servings of fish per week. Antioxidants can help to transform your health. The darker. For example. try other flavor additions to your dishes. 1. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. eat lean cuts of meat. For this. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. They can help to unclog your heart's arteries from cholesterol. in moderation can improve your health. Garlic is a great antioxidant for your heart too. Yes. there are reasons why an investment in a bit more time here can literally save your life. richer and brighter the color is. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. 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. there are various foods that can help you to improve your hearts health. the more antioxidants are in it.Heart Health Improving your heart's health is essential. Or take a supplement of fish oil. replacing the vegetable oil in your diet with olive oil. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. you are in a hurry and who has time to chop up vegetables? Well. Consume more fish.
No boxed dinners. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Reduce the amount of fat. Meats. Reduce portion sizes. Start looking for leaner cuts of meat. we'll make it simpler for you. One good switch is with ground meats. can lead to increased health risks for cancer and they put the pounds on. butter or creams. This single movement alone will improve your health considerably. Try to look for ways to improve your current recipes through replacing butters. chicken and pork over beef. The produce section is your friend filled with riches. meats that are high in saturated fat are clogging your heart. 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. is to visit your grocery store and walk around the outside aisles only as much as possible. You won't notice the taste difference. 4.Many foods that are pre-made contain high amounts of preservatives. 2. milks. 6. Don't reach for beef. Avoid the aisles and you'll improve your health overall. It adds weight to your body and it causes all types of health risks later in life. 3. Add one new recipe to your diet each week. No food in one sitting should be a larger quantity than the size of your palm. Learn to read labels so that they tell you what's in the foods you eat. Replace white bread with whole grain bread. salts. The trick you should follow. cholesterol. Look at labels. unhealthy foods with foods that are better for you. Visit the website of the American Heart Association to get heart healthy recipes. Some of these preservatives can clog up your heart. and sugars in the foods that you eat. eat a bit slower. Remember. Eat more fruits and vegetables. then. but replace at least part of it with ground turkey or pork. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. . or products that are placed in foods to keep them fresh and looking good. Replace white rice and pasta with whole grain. 5. Look at your grains. Remove soda from your diet. To help you to not feel hungry. eggs and other fresh products usually line the walls of the building. no frozen entrees. Eat more fish.
While you may love food. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Many people don't pay enough attention to the types of food they eat. If you're not eating enough carbohydrates. Food is a requirement to living and a healthy diet is an essential part of living a long life. you'll need a lot of different nutrients. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Calories are tiny bits of energy that your body uses to perform work. you will get into the habit and will eventually love the differences you have made. One of the most important would be carbohydrates. convenience or habit. But food is very important in a body building program. When your muscles are filled with glycogen. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Remember. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Glycogen is the principal form of energy that is stored in muscles. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Don't make sacrifices here for speed. Dropping just a small amount of weight means that you need to eat less and do more physically.If you need to lose weight. To have enough energy to perform your workout. they both look and feel full. Glucose also provides energy for your brain and making blood in your body. . Glucose can be made from protein. the foods you eat can make a huge difference in the effectiveness of your program. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Food supplies us with calories. then you need to consider a calorie reduction. your body will start breaking down muscle tissue for glucose. but that requires the breakdown of body protein from muscle.
Beans and oatmeal are two excellent sources of fiber. Women multiply their body weight by two to get their carb gram intake.are digested quickly and easily. Along with carbs. For men.typical simple carbs . and brown rice. however. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. potatoes. Honey. . and besides your postworkout meal. sugar and refined foods such as white bread and white rice . If you eat too many carbs in one sitting. A high carb intake at your post training meal will have less chance of being stored as fat. If you have not been working out. Eat about 25% of your daily carbs at this meal. state. After training. you must consume enough fiber in your diet. the amount of carbs that should be taken in by multiplying their body weight by three. and aiding in muscle glycogen formation and growth. or muscle building. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. For example. Divide your carb meals into six servings throughout the day. it can prevent muscle catabolism while promoting anabolism. Breakfast is definitely the most important meal of the day. whole grain breads.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Focus on unprocessed complex carbs like sweet potatoes. Eat some simple carbs after your workout and eat more of them. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. The resulting insulin spike is a double edged sword. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Your body must replenish these levels before stimulating the fat storing machinery in the body. the intake of simple carbs can stimulate fat storage. Blood sugar and muscle glycogen levels are low from your overnight fast. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. it is also the best time to load up on carbs. oatmeal. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. That number will be the amount of grams that should be consumed daily.
Glucose molecules make up carbohydrates just like amino acids make up proteins. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). you will want to rotate your carb intake. and then increases insulin levels (ensuring no loss of muscle) on the final two days. This puts your body in what is called a catabolic state. For body builders. . or have a fever. this is something that you want. The total carb intake is the same. then the standard 600g for the next two days. Your body is degrading muscle and other body proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. On the other hand. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. your body will store them as fat and increase weight gain instead of muscle mass. Amino acids are the building blocks of protein. If you lose more nitrogen than you consume. injured. Watch out. repairing. so your body won't need as much. if you consume more than you lose. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Protein Another important nutrient every body builder needs is plenty of protein. your body will break down muscle tissue to get it. Eat 50% fewer carbs (300g) for two days. and protein is retained in tissue as new muscle is added. you will be in an anabolic. Obviously. or muscle building. Protein intake exceeds output. try varying the volume of intake. burned. then 50% more (900g) for the next two days.As your day wears on. and replacing tissues. your carb intake should decrease. This is not good because the opposite is now happening. You usually see this in people who are starving. If you eat carbs late in the day. state. For example. if your protein output exceeds intake you would have a negative nitrogen balance. nitrogen balance is an important concept to keep in mind when talking about proteins. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Protein is involved in growing. That is made possible because proteins are the basis for body structures. If you are needing to lose some fat along with building your muscles. Your energy requirements will also decrease at this time.
Because of the chemical composition of saturated fat. and eggs. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Many diets have you cutting back on fat and carbohydrate intake. concentrate on the complete sources of protein like meat. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. steak. your body cannot break it down very well.build muscle. your body won't grow when it is in a catabolic state. milk 2 T.An anabolic state is when your body has a positive nitrogen balance. you'll need the amino acids in protein to work in your body. That way. While there are proteins in other foods. These are the fats that contribute to heart disease and high cholesterol. but if you want to get ripped with your body building program. Ultimately. would need to eat 200 grams of protein every day to put the body in an anabolic state. . To compensate. In body building contexts. cooked 5 oz. A 200 pound body builder. If you are dieting while body building. you'll need to eat more protein to counteract this effect. Fats are the main source of energy in the body. When calculating the amount of protein you are eating. catabolic means muscle loss. The key to fat intake is to stay away from bad fats and only eat the good fat. you'll still need some fats in your diet. Fat combines with glucose for energy in order to spare the breakdown of protein. Fats Yes. fish. your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. Saturated fat is bad. you need to focus on the complete sources rather than those that are incomplete. The general rule is to consume daily the same amount of grams in protein as your body weight. even when you are building the perfect body. protein can do what it is supposed to do . roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. therefore. 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. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Be aware of the amount of protein you are eating and make them work for you instead of against you.
You should truly strive to eliminate all trans fats from your diet.Saturated fats are commonly found in animal products such as meat. Unsaturated fats are easier for your body to break down. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. Omega 3 Fatty Acids can actually help combat conditions such as depression. joint pain. 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. fat. Fats keep the body insulated. These fats are most often found in fish and can have some significant health advantages. help prevent cancer growth. Because they reduce inflammation in the body. saturated fats are hard and solid. whole milk dairy products like milk and cheese. so they should be limited. Trans fats cause an over activity in the immune system and are linked to stroke. well. and diabetes. They play an important role in protecting the body's vital organs. At room temperature. . as well as egg yolks. heart disease. These fats are found naturally in foods like nuts and avocados. They can reduce inflammation. Elevated levels of LDL can clog arteries and cause heart disease. So basically. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. They are also more readily stored as body fat. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. seafood. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. and even Type 2 diabetes. and improve brain function. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Unsaturated fats are in liquid form as in oils. Trans fats should also be avoided. fatigue. Fats are actually an important part of any diet. This type of fat is often used in commercially processed food because they are preserved longer.
iron and potassium. relaxation and growth including calcium. instead of topping with chocolate or candies. you will not be as intense in your lifting and weight training. Not only will having a hangover lower your workout intensity. magnesium. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. phosphorus. In fact. As many know. but drinking actually lowers protein synthesis by twenty percent. 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. It has no nutritional value but it does contain high caloric content. Having higher levels of testosterone can help with your workouts by making you more aggressive. it dehydrates your muscle cells. About a 1/2 cup is a good amount. Because your cells aren't holding as much water. you must be careful not to overdo on the fats. That includes alcohol as well. so when those levels are down. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only that. Many people like a drink or two or even three to help them unwind and relax.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. . it slows down your metabolism hindering your body's ability to process foods. 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. • Use olive oil in salad dressings and when cooking • When baking. There are several reasons why it does this. it becomes much harder to build muscle. Alcohol contains nothing but empty calories. For one. Alcohol consumption also hurts muscle growth. But when you are a body builder. hydrated and even over hydrated muscles allows for a much higher anabolic environment. alcohol can have a detrimental effect on your progress.
In addition. thinking there's a shortage. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. water can actually reduce feelings of hunger. If you're eating big to gain weight. coffee. Plus. some of the load is transferred to the liver. Contrary to popular belief. The liver metabolizes stored fat for energy. For body builders.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. Use artificial sweeteners instead. it burns less fat. and water unlocks the power of those vitamins. In other words. Water is part of every single metabolic process that the body undertakes. The caffeine can increase fluid loss. If the liver is doing some of the kidneys' work. as it helps remove excess nitrogen. Without enough water. For this to work properly. the kidneys can't function properly. drinking water can actually help you shed excess water weight. the body. A good diet is essential to an effective body building program. urea (a toxic substance). • No regular soda! Diet is better for you anyway and doesn't contain sugar . but for body builders. you need plenty of water. This water is stored in extra cellular spaces. Water is good for you anyway. creating an anabolic environment needed for muscle growth. begins hoarding it. you won't be doing yourself any good. your skin starts looking soft and puffy. but if your diet stinks. When this happens. then you need a basic mega-vitamin. You can workout with the intensity of a professional. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. and you should. then you need even more water to help your kidneys do their work. Water flushes out toxins and other metabolic waste products from the body. water can help them work. it can be especially important. When water is in short supply. you'll need much more. Water is especially important when following a "high protein" diet. if you're training hard. If you're going to be using supplements in your body building program. and tea don't count either. so you're not getting the hydration you need. Soda. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Many vitamins are water soluble. and ketones. Supplements like creatine work in part because it pulls water in muscle cells.
• 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
Turn fish over. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. and cheese mixture in a bowl. Serve over your favorite type of noodle.15 minutes. drained capers Paprika to taste Rinse fish and pat dry. Put the all spice. slice in half and flattened Combine the onion. Cover and cook over medium heat for 10-20 minutes. Top on whole wheat pasta or brown rice if desired. Drizzle with lemon juice. or put toothpicks through them. Serve plain or over brown rice. salt and pepper in. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve. low-calorie Dijon mustard 1 clove garlic. In a separate bowl. spinach. egg. Broil on top rack for 5 minutes. . thawed and dried 1 egg lightly beaten 8 oz. stir together mustard and garlic. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Serve. Uncover and cook an additional 15 minutes. skinless chicken breasts. frozen spinach. or until the fish easily flakes with a fork. Put a dollop of the mixture into each chicken breast. Ground Turkey Breast Sauce 1 lb. Tie the chicken breasts together with butchers twine. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. cover and cook on low for 45 minutes. Add browned chicken. low fat ricotta cheese Salt & pepper to taste 4 boneless. garlic & oregano Arrange fish filets in a single layer in skillet. Sprinkle with paprika and capers. minced or pressed 2 tbsp. Fish filets One 14 oz. Optional: Garnish with lemon slices. spread with mustard/garlic mixture. Can diced tomatoes w/ basil. Bake at 350 degrees for 30-35 minutes. Pour the spaghetti sauce in. Pan Broiled Fish 1 lb. Arrange fish and zucchini in a single layer in a large pan. Cover with tomatoes and liquid. stirring occasionally. 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. Add the chopped onion and mushrooms.
You can eat this on some whole-wheat bread.1 cup cooked brown rice 1/4 can red beans 2 tbsp. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Add barbeque sauce and stir together until well-coated. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. black pepper. Microwave for approximately 1 minute when ready to serve. Add cheese if you like and let it melt after turning the burner off. and chicken. Add mayo. Top with lettuce or spinach leaves and second slice of bread. Add tuna and sprinkle with seasoning. Chop egg whites and add to medium bowl. combine all ingredients and stir until well-mixed. Chicken. Cook to desired texture. Fiery Chicken Deluxe . beans. mustard. Mix well and spread over bread. This is also good cold. 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. Rice & Beans Cooked Shredded Chicken Breast 1/2 . plain. Cook tuna to desired doneness. barbeque sauce In large bowl or Tupperware. Add tuna with an amount of Worcestershire Sauce that you like. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. and tuna. or just use more egg whites. low fat mayonnaise 1 tbsp. combine rice. or over some brown rice. Eat plain or on a bed of pasta.
Let it marinate for 25 minutes. then let it sit in the refrigerator for 3 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. the juicier it will be) This works best with a Foreman-style grill. Pre-heat. Put chicken slices in the container. Place one slice of turkey bacon on each slice of chicken breast. You can grill rolls than for seven minutes on the electric grill at 375 degrees.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. depending on how thick you would like your roll to be. Place one asparagus stick on the top and start rolling it. minced 1 tsp.10 hours (the longer. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Once the roll is ready. 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. rinsed and patted dry. add the salt and pepper. Add parsley and lemon juice. Makes 2-3 servings Garlic Roasted Vegetables . cayenne pepper. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. 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. mustard and honey. and put the green beans in for 2 . salt with chicken in a container and really roll the chicken breast around in the mix. Snap off tough ends of asparagus and remove scales with vegetable peeler. Heat wine in a medium skillet over medium heat. Give the asparagus a quick wash. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Fresh bay scallops. Add garlic and sauté 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Cut chicken into two to four thin slices. or bake them for 25 minutes at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb. Cover and cook 1 minute.
green onion. Serve immediately. drizzle with olive oil and stir to coat. skinless chicken. peeled and cut into 6-8 wedges 1 large garlic bulb. zucchini. Roast for about 1 hour 20 minutes or until tender. square pieces of foil. Chicken Salad Roll-ups 1 lb. Salt and pepper to taste. fresh. broken into cloves and peeled 1 tbsp. and pepper. Roast for about 30 minutes or until tender. drizzle with oil and stir to coat. dried rosemary. Salt and pepper to taste. or 3 tbsp. Place a piece of fish on each square of foil. peeled and quartered 6 parsnips. boneless. 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. julienne 1 cup dry white wine 1 tsp. and carrot. and place in mixing bowl. peeled and quartered 6 shallots. dried thyme. chopped 1 tbsp. chicken and fish. peeled and halved 2 medium onions. dried fruit bits 1/8 cup celery. Sprinkle each with wine. chopped 4 small zucchini. cut in two pieces 1 tomato. fresh 4 tbsp. Combine all the vegetables in roasting pan. or 3 tbsp. and yogurt. Drink. chopped 1 green onion. fruit bits. Combine all the vegetables into a tinfoil bag. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Combine with sunflower seeds. herbs. On the Grill: Turn barbeque to medium.6 carrots. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. celery. Spread a little chicken mixture on lettuce leaf and roll up tightly. Makes two servings Fish in Foil 1/2 lb. Cut two 12 in. Top each piece of fish with tomato. julienne 1 carrot. halibut. sunflower seeds 2 tbsp. Great with meat. sealing with a pleat. Workout Energy Salad . olive oil In the Oven: Preheat oven to 400 F. Fold foil edges together. cooked 2 tbsp. or wrap roll-ups in plastic wrap for later use. Bake for 15 minutes. Repeat until mixture is used up.
basil In a medium-sized salad bowl. yogurt. carrots. The higher the fat. torn into bite-sized pieces 1/3 cup spinach. cut in strips 1 cup broccoli. combine steak. . celery. 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. tomato. parsley. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. peeled and sliced 1/3 tomato. Shake vigorously.1 cup lettuce. lemon juice. The spin-off is less likelihood of developing heart disease. high blood pressure. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Weight control . mustard. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Aerobic fitness is related to an individual's body fat. In a screw-top jar. In a screw-top jar. combine lettuce. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. and shake until thoroughly mixed for the salad dressing. avocado. sliced 1/2 cup mushrooms. sliced 1 green onion. and onion. mushrooms. combine the vinegar. torn into bite-sized pieces 1/3 cucumber. green beans. sliced Fresh parsley In large salad bowl. broccoli. Arrange salad on a bed of lettuce leaves. cooked and chopped 1 cup green beans. and diabetes. sprouts. 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. cucumber.it's time to make the fitness connection In many cases fitness begins with weight reduction. and pepper. You don't necessarily have to be dieting. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and sunflower seeds. mushrooms. Nutrition is very important when you are trying to build up muscle mass. mix olive oil with lemon juice and herbs. and pour over salad. Muscle Density Broccoli Salad 1/2 pound cooked steak. spinach. cooked and cut 1 stalk celery.
Enjoy the payoffs:.. (1) Make a decision to lose weight and shape up. dehydration. Invest in yourself. headaches.a. (4) A feeling of pride. (4) Carry out the strategy.. Making nutrition work Improving your nutrition will increase your mileage in many ways. 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 . Compare the benefits of a sound nutrition with the consequences of crash diets. (2) Get motivated. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. exercise routine. 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. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. You can even lose weight while improving performance. and so on). unhealthy. (3) A sense of accomplishment. Stay away from food fads they are usually boring. and too strict and will lead only to temporary weight loss. (3) Develop a strategy (diet. lifestyle changes. (2) An improved self-image. b. (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)
and baked products. Good cookin' for good lookin . (1) TRIM fat from meat. you can include a favorite high calorie food item as a special occasional treat. Avoidance is one means of control. however. Many people. soups. bake. or sparerib is too tempting. For them trying to eat just a cookie. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great. and dry beans group. The milk and cheese group. You have to make and follow your own rules according to your ability to control what you eat. Cook meats on rack so that fat can drain off. have a particular food obsession that must be recognized. (2) Substitute plain.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. or simmer meat. But if you plan your diet. b. and add spices to enhance flavors. poultry. . piece of candy. and diet according to your plan. broil. poultry or fish without adding fat. (2) Roast. The meat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.5 liter = 17 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . sauces. fish. (3) Remove skin from chicken or turkey.a memo to the cook for cutting calories during food preparation a.7 liter = 24 ounces .
Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Remove all the visible fat from the meat. broil. With a spoon or knife. sauces. and margarine. (3) Try lemon juice or vinegar on salads. (1) Steam. or lemon juice for your salad. remove the coating and eat only the meat. (5) Have boiled. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. d. avoid those prepared in cream . boil. If the meat has been fried (southern style chicken. However. butter. or bake vegetables. steamed. (3) Check ingredient labels for fat and sugar content. Avoid gravies. Dining tips a. or sour cream. or baked rather than fried potatoes. d. c. skim or peel fat off and discard. Starchy foods are not fattening when consumed in moderate quantities. vinegar. The bread and cereal group. schnitzel). and deep-fried food. butter. b. Request diet salad dressing. The vegetable and fruit group. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Check nutrition information label for total calories in each portion. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Cut way back on regular salad dressings. Some fruits may be broiled or heated with spices added for flavor. (2) Go easy on sauces.(4) Chill meat broth until fat turns light and solid on top. Season with herbs and spices. most restaurants have them. (1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients. c.
or spaghetti are good potato substitutes. Always check your intake for balanced nutrition and total calories. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. candy.25 liter (8 oz. macaroni. c. USE SPARINGLY. Low-calorie beverages. a few crackers or pretzels. European beer. or delicious low-calorie raw vegetables. cakes. have fresh fruits. 12 oz. ice cream. Try a slice of lemon or lime in a glass of ice water.) Food Calories 160 250 165 110 200 300 Educate your appetite a. (3) Take smaller portions (4) Consume less sugar. f. Avoid rich desserts. noodles. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. sugar. If you MUST have a snack. if you must. (8) Plan snacks. gelatin. regular soda. . 1/2 liter Cocktails. (1/2 cup) Hard liquor.25 litre (8 oz. For example. Keep a food diary and monitor your own intake. Follow these tips to lose weight and body fat. . jam. b. Plan your food intake and abide by your plan. pastry. jigger Dry wine. honey. rice. e. (1) Eat S-L-O-W-L-Y (2) Consume less fat. and other sweets. 11/2 oz. unsweetened sodas.6 oz. Alcohol calories American beer. baked potatoes with a small amount of sour cream or margarine is a good choice.) Sweet wine.sauces or deep-fried. Lowfat milk is also a nutritious choice. cookies. g. 4. and mineral water add no calories to your diet. pies. Also. Carry individually packaged sugar substitutes to sweeten beverages. jelly. black coffee. .
) 840 Coke. b. 25 nuts 252 Mixed. 12 ozs. 1 cup 223 Beer (European). Lower in sugar. creamed. 1/2 liter 250 Creamy salad dressing. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. Each teaspoon supplies an additional 20 calories. Weight control . 2 scoops 200 Potato or corn chips. 2 tbs 170 Cashews. (Each teaspoon supplies an additional 45 calories).especially in snack foods.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . or sugared beverage. 1/4 cup 340 Salted nuts: Peanuts.d. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Lower in fat. soda. 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. 1 ounce package 180 Chocolate candy. Become aware of how many calories you're consuming. 160 French fries. 1 ounce 150 Grapefruit or orange juice. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.
Try not to be food centered. so why lose weight? b. Occupy your time with other activities not related to food. Forget those old excuses: But I've got a large frame you know. . dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. but you want to strive to be the best. big bones. This is important if you plan on being successful at losing weight. or discouragement. loneliness. beef bologna 237 Lean ham 103 1 oz.3 oz. If you're serious about losing weight. Make up your mind to control food instead of letting food control you. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or I can still workout OK. Dieting is up to you if you are willing to try. Get motivated. it will be easy to give up these typical excuses. I haven't weighed 180 pounds since I was 15 years old. anger. or Gosh. 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. 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. cream cheese 106 1 oz. c. Don't be angry that you have to lose weight.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. or Everyone in my family is big it's hereditary. You may be a good athlete now.
Rice. You should consume at least 6-11 servings daily from the base of the pyramid. and other substances that are important for good health. Your body is adjusting to your new eating habits and changes are taking place. or at the table. Don't cheat. No single food can supply all the nutrients in the amounts you need. You are always responsible for what you are eating. e. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Construct new habit patterns. Stick with it! f. Remember all the work it took to get you to your desired weight. g. They provide vitamins. in preparation. Grain products are low in fat. Breads. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. i. minerals. Eating plenty of whole grains. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. rice. and different whole grain foods differ in nutrient content. h. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods.d. Different foods contain different nutrients and other healthful substances. Choose the recommended number of daily servings from each of the five major food groups. and Pasta Group: Foods made from grains (wheat. and oats) should form the foundation of a nutritious diet. enjoy flavors. Cereals. Make your meals last longer. unless fat is added in processing. Make meals as pleasant as possible even if you are cutting down on what you eat. overeating hurts no one but yourself. so choose a variety of whole and enriched grains. . Don't let this be wasted effort. To make sure you get all the nutrients and other substances you need for health. carbohydrates (starch and dietary fiber). remember. slow down. For best results. pause halfway through meals and don't stuff yourself.
One cup of leafy raw vegetables is also a serving size. and celery are mostly fiber and water with very little calories. Vegetables are nature's vitamins. such as cucumbers. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. and stoned wheat and whole grain crackers. Other good choices are citrus fruits. whole grain muffins (bran. kiwi. don't overcook. or wok only until tender crisp. collards. Fruit Group: The fruit group. A 1/2 cup of fruit is about the same size as a tennis ball. vitamins. also provides fiber. A 3/4 cup of fruit juice equals one serving. strawberries. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. and dried fruit. If you choose fruit juice. and yellow vegetables. or cooked fruit. Cook in a microwave. whole grain breads and rice. A 1/2 cup of vegetables is about the size of a tennis ball. and most people eat more. in addition to providing vitamins and minerals. To maximize the vitamin and mineral content of your vegetables. or a 1/2 cup of chopped. oat bran. cantaloupe. green peppers. which is much smaller than the regular salad served with a restaurant dinner. steamer. orange. you should strive for 3-5 servings per day from this group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Juice that you can see through . or winter squash are the best choices. iceberg lettuce. the more likely it is to have large amounts of vitamins and minerals. To ensure that you get essential vitamins and minerals.Consuming the recommended daily intake is not difficult if you understand serving sizes. The best choices from this food group are bran cereals. tomatoes. Two to four servings of fruits are recommended each day. Broccoli. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. low fat bagels (pumpernickel. cauliflower. spinach. A serving size of raw or cooked vegetables is only 1/2 cup. corn and oat bran). Brussels sprouts. Breakfast is a good opportunity to eat some fruit. canned. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. carrots. cereal. A 3/4 cup of vegetable juice also constitutes a serving from this group. The lighter colored vegetables. whole wheat). Choose dark green. bananas. or pasta is about the same size as your fist. The darker the vegetable. rye. or minerals. A 1/2 cup of cooked rice.
or 1/3 cup of nuts. milk. Like the milk group. Oils. sour cream. Poultry. roasting. A serving size of cooked fish. Meat. Foods from this group are still an important part of a performance diet. For example. poultry. so you may not get your daily requirement for the essential nutrients. it does not mean that you should never eat these items. water. Fats. or prune juice). and yogurt. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Sweets add taste and flavor. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or grilling. 1 egg. they are referred to as empty calories. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. however. frying food in fat (cooking oil) once in a while is all right. Most fats and sugars are nutrient poor. The milk group. Many no-fat or low-fat dairy products are available. and minerals. and minerals (fortified by law) especially calcium and riboflavin. Most people are at one extreme or the other by consuming too much or not enough from this group. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. low-fat cheese. or protein. no vitamins. a 2 1/2 ounce soyburger. One cup of milk or yogurt. Two to three servings from this group are required each day. a 1/2 cup of natural cheese (Cheddar or Swiss). lentil soup. Top choices are 1% or skim milk. Quick and easy choices include canned tuna. Yogurt. which can't be made by the body. The recommended number of servings per day for this group is 2-3. For this reason.(apple. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). and is easily attainable. including cheese. and beans. chicken. this group can contain large amounts of fat as well. This means that they provide nothing to the body except calories. 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. However. Milk. peach nectar. and yogurt. minerals. Eggs. 2 tablespoons of peanut butter. a 1/2 cup of cooked dry beans. grape. Fish. however. or 2 ounces of processed cheese (American) is considered a serving size. and Cheese Group: These dairy products are a great source of protein. peanut butter. A better food preparation choice is baking. . vitamins. 1 ounce of cheese is about the size of four dice. can also contain a large amount of fat. vitamins. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). fiber. The serving sizes typically consumed greatly exceed the nutritional requirement. Dry Beans.
or lean meat. which is a better choice than potato chips. These foods include high-fat dairy products (like cheese. An apple is a better choice than applesauce. for example. Choose natural or less processed foods whenever possible. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. which is measured in calories. especially saturated fats. turkey from the meat and beans group. and carotenoids. so they can make it difficult for you to avoid excess calories. which is a better choice than apple pie. When eating out. and cheese from the milk group. ask that it be grilled rather than fried. berry jams. but most people still eat too much saturated fat. butter. increase the risk for coronary heart disease by raising the blood cholesterol. 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. whole grain foods. Some kinds of fat. Try fruits. A baked potato is a better choice than mashed potatoes. D. and they may be just as high in calories. E. molasses. vegetables. and proteins in food supply energy. low fat doesn't always mean low calorie. but choose sensibly. whole milk. High-fat foods contain more calories than the same amount of other foods. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. fats. Also. and sodium. Choose them wisely. fiber. Sometimes extra sugars are added to low-fat muffins or desserts. and K. minerals. walnuts. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. a sandwich may provide bread from the grains group. or a cup of low-fat milk or yogurt for a snack. or a favorite dessert. Snacks and meals eaten away from home provide a large part of daily calories for many people. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. choose small portions of foods. and . cream. which is a better choice than apple juice. You need some fat in the food you eat. and fiber and add undesirable or questionable additives. and they help absorb the fat-soluble vitamins A.Top choices from this group include olive oil. In contrast. notice that many of the meals and snacks you eat contain items from several food groups. For example. Your pattern of eating is also important. CHOOSE SENSIBLY The carbohydrates. Eating lots of fat of any type can provide excess calories. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. However. If you choose fish. Fats supply energy and essential fatty acids. poultry. Food processing tends to remove vitamins.
most nuts. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. the skin and fat of poultry. Eggs. Use moderate amounts of food high in unsaturated fats. other lean meats. Unsaturated fats occur in vegetable oils. Keep your intake of these foods low. shortening).Choose vegetable oils rather than solid fats (meat and dairy fats. bologna.regular ice cream). decrease the amount of fat you use in cooking and at the table. or nuts daily. sunflower. canola. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. fatty fresh and processed meats. These foods include those high in partially hydrogenated vegetable oils. sausages. Choose dry beans. lean poultry. and Nuts . . Trim fat from meat and take skin off poultry. such as salmon. or lentils often. egg yolks. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. These foods include liver and other organ meats. and mackerel. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Some fish. palm oil. . .Limit your intake of high-fat processed meats such as bacon. 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 . and dairy fats. and other cold cuts. Meat. shellfish. taking care to avoid excess calories. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. corn oil.If you need fewer calories. Olive. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. beans. Fish.Choose 2 to 3 servings of fish. Poultry. olives. Beans. Try the lower fat varieties (check the Nutrition Facts Label). and coconut oil. and fatty fish like salmon. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and peanut oils are some of the oils high in monounsaturated fats. peas. Vegetable oils such as soybean oil. avocados. tuna. lard. such as many hard margarines and shortenings. salami. Shellfish.
Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Foods at Restaurants or Other Eating Establishments .Choose fish or lean meats as suggested above. and add little or no butter to your food. This decreases the saturated fat and calories but keeps all other nutrients the same. Foods containing added sugars provide calories. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.. but may have few vitamins and minerals. Examples of these foods include milk.Choose fat-free or low-fat milk. Sugars and starches occur naturally in many foods that also supply other nutrients.Limit your intake of foods with creamy sauces.Use egg yolks and whole eggs in moderation. In the United States. During digestion all carbohydrates except fiber break down into sugars.Limit your intake of liver and other organ meats.Choose fruits as desserts most often. . and grains. . Try switching from whole to fat-free or low-fat milk. not the naturally occurring sugars in foods like fruit or milk. some vegetables. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Prepared Foods . Sugars are carbohydrates and a source of energy (calories). the number one source of added sugars is nondiet soft drinks (soda or pop). fat-free or low-fat yogurt. and cheese. fruits. . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. marbled steaks. cereals. Choose foods lower in saturated fat and cholesterol. Dairy Products . . breads. and low-fat cheese most often. Limit ground meat and fatty processed meats.
There is no way to tell who might develop high blood pressure from eating too much salt. 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. cakes and cookies. and some cooking styles call for adding a very salty seasoning such as soy sauce. normal person. You will face no nutritional deficiencies. However. Salt (sodium chloride) is the main source of sodium in foods. like soft drinks. The reasons for switching to a vegetarian lifestyle are many. Intake of a lot of foods high in added sugars. and fruit drinks and fruitades are also major sources of added sugars. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like chocolate milk. Choose and prepare foods with less salt. is of concern. Some people add salt or a salty seasoning to their food at the table. the firmest link between salt intake and health relates to blood pressure. Salt is found mainly in processed and prepared foods. 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. Only small amounts of salt occur naturally in foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. At present. Eating less salt may decrease the loss of calcium from bone. High salt intake also increases the amount of calcium excreted in the urine. Never stop learning about your diet and what you put into your body. but when you do decide to switch to a meatless diet. You may be able to reduce your chances of developing high blood pressure by consuming less salt.Sweets and candies. Not all foods with added salt taste salty. presweetened cereals. and sweetened canned fruits. also are high in vitamins and minerals. 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. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. . Some recipes include table salt or a salty broth or sauce. you need to go into it with as much information as you can. Some foods with added sugars.
This is the most common type of vegetarian diet.000 different drugs. herbicides. including pesticides. Being healthier on a vegetarian diet means spending less on health care. with or without free-range eggs. becoming increasingly restrictive. grains and nuts. in secondary consumption of antibiotics. • Vegan: Does not eat dairy products. game. These drugs are consumed when animal foods are consumed. Not all levels are vegetarian. Vegetarians not eating anything containing dairy products or eggs are called vegans. The diet progresses through ten levels. including sterols. Being higher on the food chain. nuts. seeds. A vegetarian does not eat any meat. are well documented. The highest levels eliminate fruit and vegetables. . vegetables and fruit. fish. or slaughter by-products such as animal fats. You might be surprised to know that there are many different types of vegetarians. The list can go on and on. fish. eggs. growth hormones and other veterinary drugs that are given to livestock animals. Vegetarian foods tend to cost less than meat based items.Animal foods are higher in fat than most plant foods. The dangers herein. A type of vegan diet where very few processed or cooked foods are eaten. I have included this section for your personal choice. eventually reaching the level of a brown rice diet. animal foods contain far higher concentrations of agricultural chemicals than plant foods. There are over 20. • Fruitarian. poultry. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). antibiotics. Plants do not contain cholesterol. etc. particularly saturated fats. shellfish or crustacean. milk and milk products. • Lacto-vegetarian: Eats dairy products but not eggs. Whatever your reason for wanting or not wanting to become a vegetarian. • Macrobiotic: A diet followed for spiritual and philosophical reasons. poultry or any slaughterhouse by-product such as gelatin. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Vegetarians live on a diet of grains. though each level gradually eliminates animal products. Consists mainly of raw fruit. or any other animal product.
The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. people survived on what they could grow or kill. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Men would kill deer. because choosing to eat as a vegetarian is such a personal decision. and pigs to provide food for their families. That includes chicken. In fact. but not fish. Many. the food was pure and unprocessed. The term strict vegetarian may refer to a vegan diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. The meat was cleaned and cured without chemicals or preservatives. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. The women would grow huge gardens that would provide the rest of the nutrition. though their exact meaning can differ. cows.Other terms can be used in describing various vegetarian diets. There really is no single vegetarian eating pattern as you can see from the definitions above. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. many years ago. but also how it was processed for human consumption. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. They were freaked out by the thought of consuming something that at one time could look them in the eye. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. 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. Back then. Persons consuming fish but no meat are sometimes called pescetarians. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Somewhere along the way. . Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse.
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 . Let's look at some common reasons people give for eating meatless meals. Studies were conducted. It's true that the way we process meats can begin in a not so pleasant way. They have decided that eating pure and natural foods instead of processed foods are the way to go. In fact. Once they are killed.especially red meat . Some of us still don't have much concern over our processed foods. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. elevated blood pressure. It is a lot cheaper to buy vegetarian foods instead of meat. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. . Mad cow disease is a very real illness that causes dire circumstances even death. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. surveys were taken.the way animals are killed and the preservatives put into the meat .for anyone! Many animals are also infected with diseases due to poor living conditions. 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. These two instances . some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Another good reason is that meat is expensive. Then concern began to arise as to how safe these foods really were. people just accepted the fact that processed foods were a way of life. Meat . Plus. and other diseases.are reason enough for some people to give up meat. They are also often injected with artificial hormones to increase meat production. but others have taken a different turn.Initially.is often associated with higher risks of heart ailments. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. even before the animals are sent to a slaughterhouse.
Vegetarians also worry about the amount of natural resources that are required in raising meat for food. but keep us from getting sick. It's just a more productive and less invasive way to eat that gives way more benefits than not. 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. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. 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. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and their physical appearance is better. and enjoy very productive lives. most people choose a vegetarian diet for health reasons. Whatever the reason. As a result. Vegetarians have fewer physical complaints. Certain components of food help our bodies not only operate more efficiently. provide a wider range of nutrients. fewer dental problems. Their immune system is stronger. A vegetarian diet is healthy because it is typically low in saturated and total fat. calcium. Vegetarians are less susceptible to major diseases that afflict present-day society. their bodies are more refined. This is simply not true. Protein. and imposes fewer burdens and impurities on the body. Medical studies have proven that a vegetarian diet is easier to digest. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. are healthier. There are six food groups in the vegetarian diet. make less frequent visits to a doctor. 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. they live longer. They include: . and vitamins are all contained in our foods.
lentils. brazils. peanuts. • Pulses . Nutrients are usually divided into five classes: carbohydrates. Women need about 45g of protein a day (more if pregnant. men need about 55g (more if very active). fats (including oil). rice. barley. although they are needed in varying quantities. etc. rye. and the mineral iodine. cashews. tempeh. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. it is worth remembering that everything you eat gives you a whole range of essential nutrients.almonds. chick peas. • Soya products: tofu. veggie burgers. Fish. linseeds.• Cereals/grains . D. sesame seeds. textured vegetable protein. . fat. Still. vitamins and minerals. oats. Evidence suggests that excess protein contributes to degenerative diseases. hazelnuts. All are equally important to our well-being. in addition to the above.tofu. and E. proteins. We also need fiber and water. • Seeds: sesame. oats. etc. soya milk. flour. All these nutrients can be easily obtained by vegetarians from other sources. lactating or very active). zinc. sunflower seeds. • Nuts & Seeds . pine kernels etc. • Grains/cereals: wheat (in bread. millet. lentils.wheat (bread & pasta). barley. walnuts. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. tempeh. • Pulses: peas. rice. Most foods contain a mixture of nutrients (there are a few exceptions. some B vitamins and minerals (mostly iron. sunflower. Protein is very important in the diet. almonds. maize. pumpkin. baked beans. • Fruit & vegetables. supplies vitamins A. • Vegetable oils and fats . pasta etc). etc. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.kidney beans. maize (sweet corn). Carbohydrate. soya protein etc. • Dairy products or Soya products . rye. Potatoes are a useful cereal alternative. walnuts. Meat supplies protein. potassium and phosphorous).margarine or butter. beans. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels.
but when we mix plant foods together. but eight cannot be made. There are three main types: simple sugars. Refined sources of sugar are best avoided as they provide energy without any associated fiber. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Complex carbohydrates are found in cereals/grains (bread. rye) and some root vegetables. Because of this. any deficiency in one is cancelled out by any excess in the other. complex carbohydrates or starches and dietary fiber. muesli. It is now known that the body has a pool of amino acids so that if one meal is deficient. millet. or rice and peas. rice. we don't have to worry about complementing amino acids all the time. The sugars or simple carbohydrates can be found in fruit. 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. vitamins or minerals and they are also the main cause of dental decay. barley. Adding dairy products or eggs also adds the missing amino acids. cheese. oats. porridge. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. pasta.g. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. milk and ordinary table sugar. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. buckwheat. it can be made up from the body's own stores. quiche. There are 20 different ones in all. A few examples are beans on toast. Contrary to previous . yoghurt (butter and cream are very poor sources of protein). The unrefined carbohydrates. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. We mix protein foods all the time. they have to be provided in the diet and so they are called essential amino acids. Amino acids are the units from which proteins are made. e. Carbohydrates are the body's main source of energy. • Free range eggs. Even those foods not considered high in protein are adding some amino acids to this pool. whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. This is not as alarming as it sounds. as long as our diet is generally varied and well-balanced. such as potatoes and parsnips. We can make many of them in our bodies by converting other amino acids. macaroni cheese.• Dairy products: milk.
like sunflower or safflower oil are unstable at high temperatures. but a little is necessary to keep our tissues in good repair.belief a slimming diet should not be low in carbohydrates. are termed essential as they must be provided in the diet. orange or yellow vegetables like carrots and tomatoes. leafy green vegetables and fruits like apricots and peaches. This is no problem as they are widely found in plant foods. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Mono-unsaturated fats. B2 (riboflavin). . Two of these fatty acids. Fiber can be found in unrefined or wholegrain cereals. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. The one thing they have in common is that only small quantities are needed in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. such as olive oil or peanut oil. pantothenic acid and biotin. • B Vitamins: This group of vitamins includes B1 (thiamin). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. folate. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. as it is now termed. pulses and green vegetables. Dietary fiber or non-starch polysaccharide (NSP). for the manufacture of hormones and to act as a carrier for some vitamins. are best used for frying as the poly-unsaturated fats. called fatty acids. refers to the indigestible part of a carbohydrate food. nuts & seeds. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B3 (niacin). or in sufficient quantities. Like proteins. It is added to most margarines. B12 (cyanocobalmin). fats are made of smaller units. fruit (fresh and dried) and vegetables. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. linoleic and linolenic acids. with the exception of palm oil and coconut oil. Too much fat is bad for us. B6 (pyridoxine). In fact starchy foods are very filling relative to the number of calories that they contain.
leafy green vegetables. tap water in hard water areas. Found in dairy produce. Vegetable sources of iron are not as easily absorbed as animal sources. These sources are usually adequate for healthy adults. wholegrain cereals. cheese and butter. but a good intake of vitamin C will enhance absorption. The very young. Vitamin D helps calcium to be absorbed. molasses. eggs. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. salad vegetables. whole meal bread. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Minerals perform a variety of jobs in the body. • Vitamin E: Vegetable oil. all leafy green vegetables and potatoes. It is also added to most margarine and is present in milk. veggie burgers and some breakfast cereals. bread. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Vitamin K: Fresh vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Iron: Needed for red blood cells. lentils and pulses. cereals and bacterial synthesis in the intestine. Vitamin B12 is added to yeast extracts. nuts and seeds (especially sesame seeds). . dried fruits (especially apricots and figs). the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Found in leafy green vegetables. eggs. soya milks. • Vitamin C: Fresh fruit. cheese. dried fruits.
about 99% is in the bones and teeth where it plays a structural role. Calcium is also needed for blood clotting. activating clotting factors. The skeleton of a young adult male contains about 1. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This may be related to repeated pregnancy with lengthy breast feeding. Calcium also plays a role in cell biology. Found in green vegetables. • Iodine: Present in vegetables. This involves loss of calcium from the bones and reduced bone density. This is important in nerve impulse transmission and muscle contraction. The main function of calcium is structural. cheese. Bone loss occurs with age in all individuals. Dairy products also have plenty of iodine. This is finely controlled by hormones. CALCIUM Calcium is the most abundant mineral in the human body. Sea vegetables are a good source of iodine for vegans. sesame and pumpkin seeds. muscle contraction and nerve impulse transmission. Metabolites of Vitamin D are important in this. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This causes bones to be brittle and liable to fracture. increasing re-absorption of calcium by bones. lentils and wholegrain cereals.• Zinc: Plays a major role in many enzyme reactions and the immune system. Osteoporosis can be due to calcium deficiency. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This usually occurs after 35- . Of the body's total calcium. but the quantity depends on how rich the soil is in iodine.2 kg of calcium. calcium deficiency may lead to osteomalacia (softening of bones). In adults. Calcium can bind to a wide range of proteins altering their biological activity.
It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Meat is a very poor source of calcium. found in bran. A number of substances can inhibit the absorption of calcium. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. other research has found no difference between vegetarians and omnivores. found in certain fruits and vegetables can also bind calcium. and oxalic acid. brazil nuts. sesame seeds). Hard water may also provide calcium. Adaptation to both high and low calcium intakes occur. However. Phytic acid. urine and sweat. Vitamin D is essential for absorption of calcium from the gut. Postmenopausal women are particularly at risk from osteoporosis. Excess calcium in the blood can cause nausea. Calcium is lost in the feces. nuts and seeds (almonds. leafy green vegetables. Calcium is also lost during lactation in breast milk. Bone loss is greatest in women following the menopause. In infants and children calcium is retained for new bone growth. This is thought to be due to animal protein increasing calcium loss from bones. Most flour is fortified with calcium carbonate so cereals can also be a good source. tofu. In severe cases muscle spasms may occur. This is due to reduced levels of the hormone. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Calcium balance can be affected by a range of other factors. Calcium loss is reduced if dietary calcium is low. whole cereals and raw vegetables is one of these. Lack of exercise. A low level of calcium in the blood and tissues can cause hypocalcaemia. Uronic acid. This involves sensations of tingling and numbness and muscle twitches. being underweight. oestrogen. The risk of osteoporosis may be altered by factors other than diet. . Calcium is present in a wide range of foods. Dairy products. Saturated fats can also lessen calcium absorption. This is called tetany. vomiting and calcium deposition in the heart and kidneys. Calcium loss is roughly equal to dietary calcium in adults. This usually results from excessive doses of vitamin D and can be fatal in infants. However. Reduced intake leads to increased efficiency of absorption. smoking and alcohol can all increase the risk. and dried fruit are all good sources of calcium for vegetarians. diets habitually high in these acids are not thought to have a major effect on calcium absorption.40 years and involves the shrinking of the skeleton. a component of dietary fiber.
Fats and oils are essentially the same. . having particularly high calcium needs. Therefore. Fats tend to be solid at room temperature whilst oils are liquid. Cholesterol is present in animal foods but not plant foods. There are about 16 different fatty acids commonly present in foods. Foods rich in saturated fats are usually of animal origin. 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. monounsaturated or polyunsaturated. Saturated fat raises the level of cholesterol in the blood. The term lipids include both fats and oils. being made up of three fatty acid molecules to one glycerol molecule. Pregnant adolescents are an exception to this. monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. These can be either saturated. Raised blood cholesterol is associated with an increased risk of heart disease. The building blocks of fats are called fatty acids. Fats consist of fatty acids and glycerol. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. The nature of fat depends on its constituent fatty acids.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. Fats can be classed as either saturated. Breast feeding women need extra calcium. A lactating woman can lose up to 300 mg a calcium/day in breast milk. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Vegetable fats are generally unsaturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium.
lard. . Cholesterol belongs to the sterol group of fats. suet and meat fat are saturated fats. For this reason. arachidonic acid is not an essential fatty acid as was once believed. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Plant oils may be hardened by the addition of hydrogen atoms. rapeseed and soyabean oils. converting double bonds to single bonds. fish oils are sometimes used therapeutically. It is present in all animal tissues but is absent from plants. They are usually of plant origin. Because of this conversion. These must be present in the diet as the body is unable to make them itself. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Saturated fats tend to be animal fats and are solid at room temperature. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. If there is more than one then it is polyunsaturated. Two fatty acids are termed essential fatty acids. However. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. D. fats act as carriers for fat-soluble vitamins A. E and K. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. If there is just one double bond then it is monounsaturated. Unsaturated fats are liquid at room temperature. The body can make its own cholesterol and so a dietary source is not required. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. then it is unsaturated. though fish oils may also be high in polyunsaturated fatty acids. Hydrogenated vegetable oils are often present in margarine and other processed foods. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. They are widely present in plant oils such as sunflower. This process is known as hydrogenation. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. These are linoleic acid and alinolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. As well as being a concentrated source of energy. Fats have a number of important functions in the body. Butter.
Fresh fruit and vegetables are rich in these anti-oxidants. eggs and dairy products all contain saturated fats. It is the LDL cholesterol which has been linked to heart disease. C and E offer protection against free radicals. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. HDL cholesterol may help protect against the risk of heart disease. Unsaturated fatty acids can exist in two different geometric forms. Olive oil is a monounsaturated fat. Cholesterol may form plaques on artery walls if levels in the blood are too high. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Egg yolks and highfat dairy products are high in cholesterol. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Anti-oxidants such as vitamins A. Cholesterol is present in all animal foods but not plant foods. Polyunsaturated fats can also generate free radicals. including alcohol. stress and environmental pollutants can increase the generation of free radicals in the body. . A number of factors. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. saturated fat raising blood cholesterol. These are called the cis and trans forms. Unsaturated fatty acids exist naturally in the cis form. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Polyunsaturated fats are usually from plant sources. It has been suggested that trans-fatty acids can increase the risk of heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Lard and suet are saturated fats.Cholesterol is transported in to various proteins. Coconut oil and palm oil are vegetable sources of saturated fats. Saturated fats are nearly always from animal foods. These complex molecules are called lipoproteins. This can lead to atherosclerosis. especially when exposed to heat or sunlight. Because of this high blood cholesterol is linked with heart disease. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. There are four main types of lipoprotein involved in cholesterol transport. Meat.
2/3 of which is present in hemoglobin. The remainder is stored in the liver. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron also plays an important role in the immune system. Dietary advice is to reduce this. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron is essential for the formation of hemoglobin. the red pigment in blood. Special emphasis is placed on reducing the amount of saturated fat in the diet. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. which acts as an oxygen store in muscle tissue. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Research has also shown iron deficiency to be associated with impaired brain function. breathlessness. spleen and bone-marrow. transporting oxygen in the blood to all parts of the body. However. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron deficiency can lead to anemia. Vegetarian diets tend to be lower in fat than omnivore diets. A small amount is present as myoglobin. 1/3 suffering from severe deficiency and anemia. lack of stamina. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.5g of iron. All these symptoms are associated with decreased oxygen supply to tissues and organs. In developed countries. people with low iron levels having lowered resistance to infection. It also plays a vital role in many metabolic reactions. and iron deficiency in infants can result in impaired learning ability and behavioral problems. insomnia. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Symptoms of anemia include tiredness. and to use olive oil for cooking purposes. loss of appetite and pallor.Currently it is believed that around 42% of energy in the typical diet is from fat. headaches. between 10-20% of child-bearing age women are said to be anemic. . The body contains between 3.5 and 4. Advice to vegetarians is to keep fat intake to a minimum. IRON Iron is an essential component of hemoglobin.
and some dried fruits. The absorption of iron is influenced by other constituents of a meal. eight of which must be present in the diet. whilst in plant foods iron is present as non-haem iron. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. . Lowered levels of iron in the diet result in improved absorption. green peppers. a varied vegetarian diet means a mixture of proteins are consumed. Good sources of iron for vegetarians include wholegrain cereals and flours. Foods rich in vitamin C include citrus fruits. Citric acid. Proteins are made up of smaller units called amino acids. 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. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Phytates. Excess dietary protein may lead to health problems. There are about 20 different amino acids. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. These are the essential amino acids. pulses such as lentils and kidney beans. oxalates and phosphates present in plant foods can inhibit absorption. and fresh leafy green vegetables. blackstrap molasses. Fiber may also inhibit absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. sugars.Dietary iron exists in two different forms. Haem iron only exists in animal tissues. as can tannin in tea. despite a high intake of fiber and phytate. However. Vitamin C greatly increases the absorption of non-haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. leafy green vegetables. amino acids and alcohol can also promote iron absorption. the amino acids in one protein compensating for the deficiencies of another. Iron absorption can also be influenced by the amount of iron in the diet. Non-haem iron is less easily absorbed by the body than is haem iron. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Unlike animal proteins. plant proteins may not contain all the essential amino acids in the necessary proportions.
Different foods contain different proteins. protein is used. histidine is also considered to be an essential amino acid. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate.Proteins are highly complex molecules comprised of linked amino acids. and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. hydrogen. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. For children. and lysine. the essential amino acids cannot be made and so they must be supplied in the diet. Amino acids are simple compounds containing carbon. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. nitrogen and occasionally sulphur. cereals (wheat. Proteins are essential for growth and repair. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. However. Amino acids link together to form chains called peptides. Muscle contraction. Good sources of protein for vegetarians include nuts and seeds. Excess protein may also be converted to fat and stored. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Protein can also provide a source of energy. phenylalanine. isoleucine. cheese and yoghurt). Certain amino acids can be made by the human body. There are about 20 different amino acids commonly found in plant and animal proteins. The amino acid that is in shortest supply is called the limiting amino acid. threonine. . and rice). immune protection. tryptophan. A typical protein may contain 500 or more amino acids. each with their own unique amino acid composition. pulses. valine. The eight essential amino acids required by humans are: leucine. soya milk and textured soya protein such as soya mince). They play a crucial role in virtually all biological processes in the body. Most foods contain at least some protein. soya products (tofu. oats. methionine. Many hormones are proteins. All enzymes are proteins and are vital for the body's metabolism. free-range eggs and some dairy products (milk. oxygen.
Vegetarians and vegans eating a well-balanced diet based on grains. which is regarded as the ideal. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Combining plant proteins. and in some cases better. muesli with milk (soya or cow's). grains tend to be short of lysine whilst pulses are short of methionine. 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 . nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. seeds. it has been thought that protein complementing needed to occur within a single meal. than protein from animal foods. leads to a high quality protein which is just as good. milk and cheese tend to be of a higher protein quality than plant proteins. As such. the amino acids in one protein can compensate for the one lacking in the other. This is why plant proteins are sometimes referred to as low quality proteins. This is known as protein complementing. pulses. Soya is a high quality protein on its own which can be regarded as equal to meat protein. For instance. This means when two different foods are combined. such as a grain with a pulse. However. such as meat. This does not mean that vegetarians or vegans go short on essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. The limiting amino acid tends to be different in different proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Beans on toast. Many plant proteins are low in one of the essential amino acids. cheese or peanut butter sandwich. Previously. and rice with peas or beans are all common examples of protein complementing. it is not surprising that animal proteins.
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. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Fermented soya products. Deficiency can cause anemia. . and algae such as spirulina have all been suggested as containing significant B12. DNA production is disrupted and abnormal cells called megaloblasts occur. they are typically lower in total intake of protein than non-vegetarian diets. If B12 deficiency occurs. seaweeds. It is exclusively synthesized by bacteria and is found primarily in meat. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. While vegetarian diets usually meet or exceed protein requirements. can also occur. Symptoms include excessive tiredness. This is especially important in tissues where cells are dividing rapidly. 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. B12 is necessary for the rapid synthesis of DNA during cell division. and so is also known as cobalamin. This results in anemia. and growth and development in children. eggs and dairy products. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Because infants and children are growing they require more protein than adults (proportional to their body weight). However. particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12 neuropathy. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. There has been considerable research into proposed plant sources of vitamin B12. It contains cobalt. Many vegan foods are supplemented with B12. the maintenance of the nervous system.
Around 80% of this is stored in the liver. People on diets low in B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. seaweeds and algae have all been proposed as possible sources of B12. and poor resistance to infection. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of 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. pallor. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Other symptoms can include a smooth. and nori. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. B12 is also important in maintaining the nervous system. have both appeared to contain significant amounts of B12 after analysis. Anemia may also be due to folic acid deficiency. Total body store is 2-5mg in adults. Fermented soya products. analysis of fermented soya products. Spirulina. folic acid also being necessary for DNA synthesis. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. may be obtaining more B12 from re-absorption than from dietary sources. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. There has been considerable research into possible plant food sources of B12. The only reliable unfortified sources of vitamin B12 are meat. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. shoyu and tamari. This is known as enterohepatic circulation. known as intrinsic factor. it is thought that this is due to the presence of compounds structurally similar to B12. In comparison. sore tongue and menstrual disorders. including vegans and some vegetarians. Vitamin B12 can be stored in small amounts by the body. dairy products and eggs. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. an algae available as a dietary supplement in tablet form. Assay methods used to detect B12 are unable to differentiate between B12 . found no significant B12. a seaweed. listlessness. Vitamin B12 is excreted in the bile and is effectively reabsorbed.breathlessness. known as B12 analogues. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. miso. These cannot be utilized to satisfy dietary needs. When deficiency occurs. However. including tempeh.
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.and its analogues.7 µg. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. In the past. soya milks.5 µg. Human feces can contain significant B12. A slice of vegetarian cheddar cheese (40g) contains 0. vegetable and sunflower margarines. particularly in areas where hygiene standards may be low. These include yeast extracts. veggie burger mixes. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Vecon vegetable stock. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. 1/2 pint of milk (full fat or semi skimmed) contains 1. Pregnant women are not thought to require any extra B12. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. and breakfast cereals. Lactating women need extra B12 to ensure an adequate supply in breast milk. A range of B12 fortified foods are available. B12 not being absorbed through the colon lining. However. Zinc is vital for the healthy working of many of the body's . as the B12 analogues can compete with B12 and inhibit metabolism. Boiling milk can also destroy much of the B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A boiled egg contains 0. though little is known about this. B12 has very low toxicity and high intakes are not thought to be dangerous. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.2 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present.
inhibit zinc absorption. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. The first signs of zinc deficiency are impairment of taste. wholegrain cereals. The recommended amounts of zinc for adult men are 1/3 higher than those for women. delayed wound healing. Other symptoms of zinc deficiency can include hair loss. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. fatigue. alcoholics and those suffering from trauma or post-surgery. There are no specific storage sites known for zinc and so a regular supply in the diet is required. beans and lentils. lipids and energy. in insulin activity. carbohydrates. As a component of many enzymes. yeast. found in bran. particularly in association with protein foods. zinc is involved in the metabolism of proteins. Zinc has a range of functions. It is always better to seek the advice of an expert before dosing yourself with supplements. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Dietary fiber and phytic acid. nuts. Particularly high concentrations are in the prostate gland and semen. anorexia nervosa. and decreased growth rate and mental development in infants. 30% in bone and about 5% in our skin. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Good sources for vegetarians include dairy products. seeds and wholegrain cereals. The more sexually active a man the more zinc he will require. 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. a poor immune response and skin problems.systems. prostate problems. in the metabolism of the ovaries and testes. Our body contains about 2-3g of zinc. diarrhea. 60% is found in muscle. Zinc is found in all parts of our body. pulses and nuts. and in liver function.
Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Zinc is lost via the feces. but it is thought that demands are met by increased absorption from the gut. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding mothers need extra zinc in their diet. . Various chemicals added to many processed foods can also reduce zinc absorption e.g. hair. 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. Baking can destroy over half the phytic acid in whole meal bread. A deficiency of zinc in the diet means zinc absorption is improved. particularly iron and copper. vomiting and fever. Pregnant women do need extra zinc. sweat. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. urine. You will have a larger chance of not succeeding if you do it this way initially. but also some common sense. Excess zinc is toxic. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. semen and also menstruation. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. phosphates. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Too much zinc will interfere with the metabolism of other minerals in the body. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries. A vegetarian diet makes you a healthier person. EDTA. but getting started with this new lifestyle takes not only dedication. skin.
Educate yourself by reading labels or making all your food yourself. Be prepared to take a little teasing or snide remarks. Buy a vegetarian cookbook (or borrow one from your local library).Some people start out by eliminating red meat first. A little later in this book. Try something new. Don't be put off by a bit of teasing or ill-informed scare stories. If you've grown up eating meat. Be careful about hidden non-veggie ingredients in foods.usually from people who know very little about their own health and dietary needs. we'll give you some great veggie recipes. there are literally hundreds of vegetarian cookbooks around. this can be difficult. remember to let them know in advance that you are vegetarian. We've given you most of what you need to know in the above chapters. The important thing is to work out what will suit you and stick with it. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. but you can learn to stay healthy by understanding what it is your body needs. then fish. 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. Learn as much as you can about nutrition and what your body needs to thrive and prosper. then poultry. cous cous and all sorts of vegetables. You'll have to change your habits. including meat alternatives like mince and sausages made from soya or Quorn(tm). Others eat vegetarian food one day a week. . Whether you need simple step by step instructions or gourmet dishes to impress your friends. pulses. Don't go it alone. but investing in a cook book is a great way to start. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. As you get more confident about vegetarian food. tofu. And. Join The Vegetarian Society to make sure that you always have access to our expert advisors. then two or three days and eventually every day. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Vegetarians are sometimes the brunt of jokes and prejudices . but always be a learner when it comes to your body and what you put into it. to avoid any embarrassment when friends are cooking for you.
but you don't need to buy everything! In fact. dairy products. free-range eggs. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. flour. pumpkin. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame.will be suitable for vegetarians . Many of the basics . vegetable oil. Don't throw that food away. That includes anything made with animal products or preservatives. Most people keep a few stock items in their kitchen cupboard or freezer. sunflower and many others) The list looks long. Donate it to a church or local food pantry. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. 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.bread.g. Then you'll need to stock up on vegetarian friendly foods. frozen chips etc .
Or worse. you will almost always be able to find a vegetarian friendly meal on the menu. pasta sauces and soups are all suitable for vegetarians already. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner.html> are more than happy to whip something up. If not. Most often than not. Most chefs in quality restaurants <http://www. Most all of the better chain food restaurants have salad bars.com/theme/609/restaurants. If you are going to a quality restaurant or one that is locally owned. If not. chili. pulses or just vegetables. that fear keeps them from accepting dinner invitations from family and friends. or stick with more familiar tastes if you prefer. you can break all the rules. call ahead and ask if they offer vegetarian entrees and if not. ratatouille. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.associatedcontent. ask your server what is available. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. jacket potatoes. Many have extensive. Many of your favorite dishes. such as spaghetti bolognaise. scrambled eggs. veggie sausages. you will get a yes. well stocked salad bars. can something special be prepared. feeds their ego and gets you an outstanding meal. stir-fry and curries can be made with soya mince. Once you've broken out of the conventional meat-and-two-vegetable routine. many of the soups are bean based with no meat. . If you find yourself in that predicament. It shows their talent. If you know you are going to be eating in restaurant X on Saturday. pizzas. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. many cheeses and all sorts of ready meals. Look at the soup bars also. baked beans.Eating vegetarian is a real culinary adventure. all have something vegetarian on the menu. DINING OUT For many new or wannabe vegetarians. Bean burgers.
are just as tasty as the meat-loaded kind. Japanese. as well. or Mexican food.Even fast food restaurants are getting into the healthy trend. although not all cities have them. If you thought you'd never dine again under the Golden Arches. and not beef or chicken). rice and noodles. you can have gazpacho (a cold vegetable . and they'll make sure your meal comes the way you want it.try dal. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. or even a cheese-less pizza topped with vegetables. offering delicious vegetable entrees. dolma (stuffed grape leaves). Plain cheese pizza. Indian restaurants are terrific for vegetarians. spicy lentil dish. delightful little pastries stuffed with meat. Most fast food chains now offer garden salads in a wide variety of different flavors. you were wrong.Italian restaurants are another great option for vegetarians. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Just take a moment to quiz your server about how the dishes are prepared . Order your salad with no meat and you're set to go. as it pasta primavera. though. If you like Mexican fare.just ask that your meal be prepared with vegetable oil instead. a traditional. Other ethnic options are excellent choices for vegetarians. which is loaded with vegetables. be aware that many Indian dishes are prepared using clarified butter. you can add a baked potato. too. called ghee . Pasta with meatless marinara sauce is a staple menu item. which are an excellent source of protein (and delicious). The Indian diet has a rich tradition of vegetarianism. spanikopita (spinach pie) and salad made with a grain called tabouli. especially the ovo lactos. Depending on the chain. and samosas. Many Italian soups. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. And if the gang heads out for pizza. get their protein from rice and beans (just make sure that they use vegetable broth. Tell your waiter that you don't eat meat. such as pasta fagioli. baba ganoujh (a delicious eggplant spread). don't fret . Chinese restaurants are great for vegetarians. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. too. ovo lactos have lots of options. Hit a Greek restaurant and load up on hummus. you have a delightful adventure ahead of you . If you're new to Indian cuisine. yogurt and fruit or a number of other meatless items off the menu.some dishes that sound vegetarian on the menu may contain meat or eggs. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. At the big chain restaurants like Olive Garden or the Spaghetti Factory.
chiles rellenos (green peppers stuffed with cheese. remember that's it's just for one meal . fundamentally. Dinner parties . What about eating in other people's homes or having people to your home for dinner? We've all experienced it. the breaded and fried) and bean-and-cheese versions of all the usual favorites . the family member or friend that just will not accept that you've gone meatless. Assure the well meaning.can be problematic for people on special diets. even if your hosts know that you're vegetarian. enjoy the company and have a good time anyway! . If you're the host. they may not know how to feed you. about behaving well under challenging circumstances. It's tough. Or you may end up in a situation where your hosts simply have no idea of what your needs are. that your diet is the perfect diet for you. Don't be afraid to ask questions when you are dining out. but often misguided. you need to make the best of things. tostadas and tacos. If you're not comfortable with taking a chance on the veggie burger.soup). do so . Here they are worrying about your health and you are worrying about hurting their feelings. if you're questioned. In those cases. you really do have to stand firm. enchiladas.both attending them and hosting them . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. That you feel. Etiquette is. 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. loved one that you are indeed paying attention to your health. you can make sure that you have a tempting variety of delicious foods. 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. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. If all there is on the table that you can eat is bread and salad.burritos.and. Even if it's disappointing. But what if you're the guest? Often. smile and say that they're so delicious that you're happy to enjoy them. books and magazines so they can learn more.chat with your tablemates. simply order a salad or baked potato. This is one time. Offer to show them websites.
If there's absolutely nothing on the menu that you can eat.and it'll save you the effort of serving. If the conversation is compelling. but you won't be suffering from hunger pangs throughout the evening.how about offering the same courtesy to them? When you invite guests to dinner. To be blunt. or peanuts. If someone asks. Hide the meat under some lettuce. You should only serve meat if you genuinely feel comfortable doing so. no one is really interested in what you can't eat. or your hostess sits a plate of animal food in front of you. One sure way to make everyone happy is to serve a variety of different dishes buffet style. Even under the worst circumstances there will be something for you to snack on.no one will be looking at their plate and wondering why there's still food there . so you have more time to enjoy your guests. eat. and leave some empty space so it looks like you ate something. If you're headed to a big social event like a wedding or a family dinner. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. stick to your choices and prepare a vegetarian dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. It helps them to feel comfortable if they don't want to eat something . Think about how you'd like to be treated when you go to dinner at a friend's home . tell them you're vegetarian and steer the conversation to something else. then eat a light meal before you leave the house. you can make them feel extra welcome in your home. You'll be surprised at what people have to say . or if there's anything they absolutely hate. ask them if they have special dietary needs.some are allergic to bell peppers. don't make an issue of your diet. It's a choice only you can make! . do what children do . If you're comfortable handling meat products and are doing it for the courtesy of your guests. Part of being a terrific host is anticipating your guests' needs. by all means do that. You can choose to prepare a separate meal in your home for your meat eating guests. and you think there might be challenges finding something to eat. most people won't notice how much you did. Whatever happens. or dairy. but only do so if you won't be compromising your choices. allowing guests to fill their plates only with what they want. or didn't. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. and it's considered rude to draw all of the conversation to yourself in such a manner anyway.squish things around and mess up your plate. When having people to your home for dinner.
At the four-to-six month mark. Should you decide not to breast feed. made just for us and full of all the nutrients we need. for most babies. The good news is. (And if you're a vegan and you breast feed.breast milk is a natural food for humans while cow's milk is not). your child is still a vegan. In addition to the sugars and other nutrients. it's time to transition to solid foods. Out first food is our mothers' milk.So you've decided to become a vegetarian. it's time to introduce your baby to solid foods. as yet unidentified. pesticides or other contaminants that you would if you were eating meat. is made as close as possible to that of mother's milk. Also. as it can cause intestinal bleeding and lead to anemia. the alternative to breast milk.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. and when she takes a quart or more of a formula per day and still acts hungry. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. The timing varies from baby to baby . breast milk is the optimal food. Whether or not you breast feed is entirely your decision but. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. substances in breast milk that make it superior to infant formula. This isn't necessarily true. if you're a vegetarian. But don't give regular soy milk to a baby less than a year old. choose a soybased formula .soy is less likely to cause allergies than cow's-milk-based formulas. Cow's milk should never be fed to babies under one year old. your breast milk is superior to that of meat-eating mothers . We all start out life as lacto vegetarians. too . . and it's all we require or should eat for the first four to six months of life.you're not passing on any of the antibiotics. scientists believe that there are other. Infant formula. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. as it's not designed to meet their nutritional needs.
Raw vegetables can be introduced then. and lightly blanched and cooled broccoli. as well as soy cheese and soy yogurt two servings per day. Nut butters should not be fed until after 12 months. regular soy milk or rice milk. When giving babies "finger foods. so if your baby has sensitivity to a food you can easily identify it. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. about a half-ounce per serving. Adapt the guidelines in the baby books to the vegetarian diet. you can start offering your child some vegetarian versions of classic kids' favorites. an vegetables that adults eat are fine for a child. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Vegetarian and vegan children are just like any other kids . except for not feeding them meat." take care that the foods aren't too hard. you can give him water. You can buy commercial baby foods or puree your own fruits and vegetables in a blender.rice cereal is best. buy ones that are free from added sugars. regular soy milk. which can be cooked until fairly soft and have a pleasant. or round. If you buy prepared foods. begin to slowly introduce other foods. so that their systems can get used to the change in diet. At seven to ten months. or any other nutritious liquid. large. It's smart to introduce new foods one at a time. Slowly add tofu into their meals and snacks. juice. start introducing high-protein legumes to the baby's diet. hot dogs and sandwich slices .they'll be a bit fussy sometimes. preservatives and any other additives that your baby doesn't need. As long as it's safe for the baby to chew. Good choices are carrot sticks. sharp. bland flavor. Once your baby eats cooked cereal. starting with veggies that are easy to chew and unlikely to present a choking hazard. Most babies are very fond of lentils. Follow the same feeding schedules and advice that you would for any other baby. Start with cooked grains . Start with raw. mashed fruits and move on to cooked vegetables like mashed sweet potatoes.once your child is old enough to transition off formula. lettuce and other leafy green vegetables. 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. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . As you ease into the toddler/preschooler years (ages 1 to 4).You'll want to introduce solid foods slowly.
cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. they caught up by age 10. filling plant foods. Don't worry about a vegetarian diet affecting your child's growth . you often find yourselves negotiating to find a middle ground that you can live with. she adores opera.add avocado. All marriages are about compromise.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. too.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. You choose someone to spend the rest of your life with and. Peanut and almond butters are excellent sources of calories for kids. One partner may be a social butterfly but . as time passes. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. but the other is neat. when they were actually taller than average. fruits and vegetables to add lots of necessary nutrients to their diet. and since small children have equally small stomachs. So be generous with the snacks featuring grains. 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 . 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. to sandwiches. One of you is messy. they sometimes don't get all the calories they require. He loves reality television.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. which is calorie-dense and full of good fats. and weighed slightly less than children raised on an omnivorous diet. Very young children also need to eat more than three meals each day.
Try to keep in mind that your choice to become vegetarian was a personal one. doing laundry.but you can control how you behave towards them. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. You can't control what your spouse eats . • Don't talk endlessly about your diet. • Try to find restaurants where you can eat together. too. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. but still disagree on how to eat." particularly if they're simply eating the same diet as most of the other people they see every day. If you judge your spouse harshly for not joining you in your vegetarian journey. • Never attack your spouse's point of view. But that's unrealistic . appealing meals so that your partner can see that the diet isn't boring. and the day-to-day struggle of paying bills. Cook a variety of tasty. It's understandable.no two individuals are exactly alike.the other's happy to stay home every night with a good book. • Be a positive role model. You and your spouse may agree on a lot of things. • Play an active role in shopping and preparing meals. especially in public. See if you can get them to eat soy hot dogs. If your partner is interested. and it has to be for them. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. so that you can enjoy a fine meal together. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. The key to making it work is acceptance of each other's choices. closing the door to them making that step themselves in the future. . veggie burgers and non-dairy cheese at home. to believe that your ideal partner will share all of your values. • Try to get your partner to compromise on certain foods.but don't lecture. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Buy a few cookbooks and try new recipes to keep things interesting. when you're single and dating. whether it is based on ethical principles. • Acknowledge that your spouse's diet isn't meant to hurt you. you may be turning them off entirely. Married couples figure out how to adapt to such differences. getting to work and raising children can sometimes make even the smallest difference seem enormous. the subject will come up naturally . Try to respect their decision. Choose venues that offer both meat dishes and vegetarian options. As the popularity of vegetarianism increases. If your partner eats meat. No one likes to be told that they're "bad. it isn't a choice designed to make your life unhappy or more complicated. There are probably far more of those than there are issues on which you don't see eye-to-eye. on convenience or on habit.
and dedicate a special section of the refrigerator to meat storage. You may have to ask the others in your home to cook meat outside on a grill.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. any more than it's theirs to turn you back into a meat-eater. however . .• If you've agreed not to eat meat at home. your parents. you can't control what they eat. Again.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . and nagging doesn't help. so only you can figure out the answers to these questions. your children or roommates. that's great . 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 . 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. accept that your spouse may eat meat sometimes when they're not with you. If you can't stand to have meat around you at all. DEFENDING YOUR CHOICE Being new to vegetarianism. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. If they want to change. Negotiate a menu plan that's acceptable to both of you. Whether you live with a partner.and if they're not supportive. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. there will still be people who think that your new lifestyle is a weird one. Eating together is one of the great pleasures of any relationship. this is a huge issue. 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. it's more than likely that you're the only person in your household going meatless. asking that it's wrapped in such a way that you don't have to look at it.
3. The vegetarian lifestyle will be most difficult for the non-vegetarian. and when . and prepare your own entrée on the other nights. so that nobody's beliefs will be violated. here are some helpful tips to allow you to deal with your partner's choice: 1.If your feelings aren't that strong. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. It all comes down to what your needs are. Learning how to cook without meat can be a daunting task. Try to see the positive side of your partner's diet. . Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Becoming a vegetarian is an exciting change in your life. Try out a few of these yummy recipes. for example. When family and friends begin to question your new meatless diet. 4. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. even though many Israeli soldiers do not normally keep the kosher laws. Here are some great recipes for you to try. Consider. Recognize that if you eat vegetarian food you are not compromising any principle or belief.) 5. If your partner has decided to go vegetarian and you don't embrace that choice. 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. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Try to find some good vegetarian recipes that you find convenient and enjoyable. while your spouse would be doing so if she/he ate meat. A little compromise and understanding can go a long way. 2. but it doesn't have to be. and that you can share together. that all meals served by the Israeli military are kosher.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. and the compromises you and your family are willing to make. you may simply want to negotiate who cooks what. (Vegetarian food is also available for Israeli vegetarian soldiers. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. You don't need to be an expert.
5 ounce) can pinto beans. chili powder. and ketchup.Potato and Bean Enchiladas • 1 pound potatoes. and roll up. or until hot and bubbly. Bake in the preheated oven for 20 to 25 minutes. Set aside to cool. Once cooled. and 1/2 cilantro. divided • 2 (12 ounce) packages corn tortilla • 1 (15. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Meanwhile. chopped • 1 bunch fresh cilantro. 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. In a bowl. 1/2 cheese. Fill tortillas with potato mixture. Mix potatoes together with pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Bake for 20 minutes. and spread remaining cheese over sauce. Fry tortillas individually in a small amount of hot oil until soft. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until tender. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. 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. boil tomatillos and chopped onion in water to cover for 10 minutes. Spoon tomatillo sauce over enchiladas. Place seam side down in an oiled 9x13 inch baking dish. and place in an oiled baking dish. salt. husks removed • 1 large onion. toss diced potatoes together with cumin.
until brown on both sides. Black Bean Rice Burgers • 1 (15 ounce) can black beans. oregano. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. The starch from the potatoes will settle into the bottom of the bowl . press together about 2 tablespoons of the potato mixture with your hands. and reserved potato starch. and cook 4 minutes. celery. egg. and corn. and simmer for 20 minutes. Cook for about 8 minutes. lightly beaten • 6 tablespoons salsa. Sauté onions. Cover. kidney beans.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Stir in green pepper. mix the potatoes and onions. coarsely shredded 4 green onions. combine the potato mixture. Serve hot. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns.pour off the water and save the remaining potato starch. red pepper. and chili powder. place on skillet and flatten with a heat-proof spatula. Potato Pancakes 4 medium baking potatoes. In a large bowl. split . and squeeze out the excess liquid into another bowl. stirring occasionally. Cook until vegetables are tender. Wrap the mixture in cheese cloth or paper towels. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. carrots. peeled and coarsely shredded 1 medium onion. heat skillet over medium-high heat. green onions. finely chopped • 1 egg. Bring to a boil. turning once. and reduce heat to medium. rinsed and drained • 1 cup cooked brown rice • 1 small onion. about 6 minutes. Season with cumin. For each pancake. salt and pepper. and basil. chopped 1 egg. Stir in mushrooms. and garlic until tender. Stir in tomatoes.
In a small bowl. and separate into 4 rectangles. Bake in the preheated oven 10 to 12 minutes. burger. sour cream mixture and slice of cheese on bun. Tomato Cheese Melt • 1 onion bagel or English muffin. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . sprinkle half of the cheddar cheese and cayenne pepper. Sprinkle half of the Parmesan cheese over each tomato. 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. from the heat for 4-5 minutes or until cheese is bubbly. 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). combine sour cream and remaining salsa. Place 2 slices mozzarella on each rectangle. Broil 6 in. Unwind the roll dough. Top with a tomato slice. mash beans with a fork. Flatten to 1/2-in. Place 2 rectangles on a 9x13 inch baking sheet. Press the edges firmly with a fork to seal. Pinch together perforations to seal. Cover each with remaining dough. onion. Moisten edges of rectangles with water. Top each with 2 teaspoons tomato paste. Sprinkle each with 1/4 teaspoon oregano. Cook over medium heat for 4-5 minutes on each side or until firm and browned. thickness. or until golden brown. Place a lettuce leaf. mix well. Add the rice. egg and 2 tablespoons salsa.In a large bowl.
garlic. garbanzo beans with liquid. zucchini. Uncover. stirring every 15 minutes. butter. sliced • 1/4 pound zucchini. and Romano cheese into the vegetable mixture. tomatoes with liquid. Heat oil in a medium saucepan over medium heat. until cheeses are melted and bubbly. Remove from heat and stir in soda and vanilla. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. 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). Pour in a thin stream over popcorn. stir. Cover. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Boil without stirring 4 minutes. Place popcorn in a very large bowl. In a medium baking dish. stirring constantly. melt butter. for 1 hour. mix onion. basil. and saute onion until tender and lightly browned. wine. Stir heavy cream. and bay leaf.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Stir in brown sugar. In a medium saucepan over medium heat. corn syrup and salt. chopped • 1 (8 ounce) can garbanzo beans. Place in two large shallow baking dishes and bake in preheated oven. Monterey Jack cheese. Bring to a boil. stirring to coat. and continue baking 10 minutes. and continue baking 30 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and bake in the preheated oven 30 minutes. Remove from oven and let cool completely before breaking into pieces.
vegetable base. mashed • 3/4 cup white sugar • 1 egg. Sprinkle flour over onions and cook for 1 minute.• 3 pounds thinly sliced shallots • 3 small red onions. cayenne. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in. sliced • 3 pounds carrots. Stir in vinegar and cook for approximately 3 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . season with salt and serve. nutmeg. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. chopped • 3 cloves garlic. Stir in water. slice thinly and set aside. in order for vinegar to evaporate. lightly beaten • 1/3 cup butter. Cook for 15 minutes. salt. thyme and sliced artichokes and cook for 25 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. Using a extra-large stock pot sauté onions. Let cook for 15 minutes. It works well when using a 3 millimeter slicing disk. fresh mushrooms and carrots. Stir in capers and parsley. garlic and shallots in olive oil and set on low. softened in water • 3 pounds fresh mushrooms. pepper.
cover and let rest for 10 minutes. baking soda. Stir the banana mixture into the flour mixture just until moistened. Roll dough into a 16x21 inch rectangle. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. In a small bowl. egg and melted butter. In a small bowl. Cover and let rise until nearly . packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. softened • • 1 (3 ounce) package cream cheese. sugar. press Start. softened • 1/4 cup butter. Sprinkle topping over muffins. Bake in preheated oven for 18 to 20 minutes. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. In a large bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spoon batter into prepared muffin cups. beat together bananas. 2 tablespoons flour and cinnamon. combine brown sugar and cinnamon. room temperature • 1/3 cup margarine. mix together 1 1/2 cups flour. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. mix together brown sugar. Lightly grease 10 muffin cups. baking powder and salt. until a toothpick inserted into center of a muffin comes out clean. Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. or line with muffin papers. In another bowl. After the dough has doubled in size turn it out onto a lightly floured surface.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Select dough cycle.
vanilla extract and salt. 1/4 cup butter.doubled. Sauté this for another couple of minutes. crumbled tofu (don't use silken. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. You can add some turmeric for color if you like. Spread frosting on warm rolls before serving. move them to the sides of the pan and form an empty circle in the middle for your tofu. Remove from heat and add mustard and margarine. While rolls are baking. use extra firm). When it starts to get golden. about 15 minutes. preheat oven to 400 degrees F (200 degrees C). When it looks like you could eat it. Stir Fry: Sauté onion and green pepper in oil.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . confectioners' sugar. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. about 30 minutes. 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. beat together cream cheese. Meanwhile. mix in the peppers and onion and keep frying. then add your drained. Heat on Med until thick and bubbly. Set aside. Bake rolls in preheated oven until golden brown.com/products/censura. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Add more oil to the middle of the pan. Add water and mix thoroughly. When they are good and soft.
combine flour. pinto. black). Add slowly either cornstarch or flour till slightly thickened. Thaw pie shell and take 1/2 out of the tin. olives. Set aside 1/2 cup of cheese sauce in separate container. Add onion. nutritional yeast. or just about anything. and close it up as best as you can w/ the torn top shell. salt and garlic powder. then add spinach on top. chopped 1/4 cup chopped cilantro. beans. till crust is brown and delicious cheese and juice oozes out. heat broth in large kettle. layer 1/2 cheese on bottom of lower crust. Meanwhile. cilantro and salsa to sauce. add spices. Add water and mix thoroughly. Spoon in filling. Bake at 400 for about 45 min. Remove from heat and add mustard and margarine. Spoon in veggies and sauce. Mix it up. Meanwhile. tarragon. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. or whatever you like. Place a tortilla in pan and cover in enchilada sauce. Add cooked veggies and coat them w/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. cumin. just keep it till later). drained 2 medium onions. Heat on medium heat until bubbling and thick. mushrooms. cook chopped veggies (NOT spinach. Roll and push to one . zucchini. Cook in microwave or oven till about 3/4 cooked. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. 1/2 cup salsa (optional) In medium-large saucepan. and lower heat. chopped 1 can olives. Add rest of cheese on top of that. You can add dairy free milk and use veggie bouillon cubes. To make sauce.A variety of veggies such as green beans.
. Cover and bake 15 min. 30-45 minutes. Place 3 lasagna noodles in bottom of 11x7 baking dish. just to make it a little bit more cheesy!). Remove from heat.. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. vegan cream cheese. at 375 degrees. Add olive oil to a large skillet.. use your own judgment. set aside. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Add herbed tofu. until it is thoroughly heated. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. spread carrot mixture over top. Usually lasagna takes about 45 minutes to cook thoroughly. simmer uncovered for 5 min. and lemon juice. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. sauté for 1 minute. herbed tofu 8 oz. Add parsley and garlic. stir well. Stir in nutmeg (possibly you could add some about 1/4 C. Bake at 350 until brown. repeat process until all noodles are used up. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.. sliced . place over medium-high heat until hot.end of pan. nutritional yeast at this step. Continue until all tortillas filled. vegan cream cheese 2 Tbsp. Add carrots and veggie broth. top with spaghetti sauce. 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. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. keep warm. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Uncover and bake an additional 20-30 min.
Pour the mixture into a lightly oiled. TORTILLA CASSEROLE One 16-ounce can pinto. In a mixing bowl. Cook over medium-high heat and bring to a boil. about 20 minutes. seeded and minced. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Remove from heat and stir in basil. water. 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. Stir together thoroughly. Reduce heat to low and simmer. covered. or until the top is golden brown and bubbly. pink.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. salt and sugar. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Bake for 35 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. remove pan from heat. Allow pan to cool. or black beans. Add the onion and sauté over low heat until lightly browned. Just as the garlic begins to turn brown. combine the onion with the rice and all the remaining ingredients. 1 1/2-quart baking casserole. and add tomatoes. 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. be careful not to burn. wine. Heat the oil in a small skillet. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes.
or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the bean mixture. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. finely diced • 2 to 3 scallions. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Let stand for a minute or two. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. according to package directions. and then return them to the pot.2 cups frozen corn kernels. Add the mushrooms and continue to sauté until the mushrooms are wilted. half of the cheese. or until the cheese is bubbly. thawed 2 scallions. Mix thoroughly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. then cut into squares to serve. and then add the baked tofu and . Combine the first 7 ingredients in a mixing bowl. Pour in the sauce. When the noodles are done. stirring constantly. Lightly oil a wide. 2-quart casserole dish and layer as follows: 4 tortillas. Simmer gently until the sauce has thickened. Repeat the layers. heat the margarine or oil in a medium-sized saucepan. Bring water to a boil in a large pot. then remove from the heat. Add the noodles and cook until just tender. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack.) • 1 tablespoon light olive oil • 3 medium celery stalks. drain them. etc. In the meantime. spelt. Bake the casserole for 12 to 15 minutes. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. overlapping one another. Slowly pour into the saucepan. cheddar.
Cook some quick brown rice according to package directions. diced and sprinkled with vinaigrette . or until the top is golden brown and beginning to get crusty. drained • Cured olives. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. black olives. large shallow casserole dish. warmed or taco shells. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. cooked with a vegetable bouillon cube. Bake for 30 to 35 minutes.or soft taco-size. soy yogurt. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. burrito. Top generously with wheat germ. Transfer the mixture to an oiled. Place everything on the table.scallions and season to taste with salt and pepper. warm the refried beans in a saucepan with a little water to loosen. Allow to cool for 5 minutes. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. TORTILLA FIESTA • Flour tortillas. black or green • Fresh mozzarella balls or very fresh tofu. and then cut into squares to serve.
Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. soy. When cool enough to handle. the diced tomatoes). thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. While bringing a large pot of water to a boil and cooking the pasta. Pass around the Parmesan cheese for topping the pasta.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. When the pasta is done. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. or rice cream cheese . about 1/4 inch thick all around. Stir in the pasta sauce (and if you've used dry pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. prepare a platter or two of antipasto and slice the bread. MUSHROOM-STUFFED POTATOES. Scoop out the inside of each potato half. cut each in half lengthwise. green part only. and serve. Stuff the mixture back into the potato shells. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Warm up as needed. drain it and return it to the pot.
BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Season with salt and pepper and stir well to combine. When cool enough to handle. Stuff the mixture back into the potato shells. or rice milk • 2 cups finely chopped broccoli florets. soy milk. cut each in half lengthwise. When cool enough to handle. Add the onion and sauté over medium heat until golden. cut each in half lengthwise. leaving a sturdy shell. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. 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. and serve. Add the mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. stirring occasionally. Stuff the mixture back into the potato shells. with the mashed potato in the mixing bowl. liquid and all. cover. Scoop out the inside of each potato half. Heat the oil in a medium skillet. about 1/4 inch thick all around. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. Heat as needed in the microwave or in a preheated 400-degree oven. Stir in the cream cheese. chopped • 8 ounces white or cremini mushrooms. and serve. Combine the mushroom mixture.• 1 tablespoon light olive oil • 1 large onion. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk.
Puree the tofu in a food processor or blender until completely smooth. Remove from the broiler and transfer to a serving container. Broil until the mushrooms begin turning dark and are touched by charred spots. oyster. about 4 to 5 minutes. Cook over medium-low heat. then refrigerate for at least an hour. and stir. remove and discard the stems. maple syrup. cover the top of the pie with thin banana slices arranged in concentric. any variety (portabello. If using shiitakes. until the chocolate chips have melted.• 1 tablespoon honey. or until the top of the pudding feels fairly firm to the touch. Stir in the maple syrup. Combine the first 4 ingredients in a mixing bowl and stir together. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or a combination) Preheat broiler (unless using a toaster oven). preferably two. stirring often. Just before serving. Transfer to a small saucepan and add the chocolate chips. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Allow to cool completely. Broil in the oven or a toaster oven for 4 minutes. Combine the mushrooms with the teriyaki mixture and stir together. baby bella. or to taste • One 9-inch graham cracker crust • 2 medium bananas. then cut into wedges to serve. cremini. 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. Wipe the mushrooms clean. thinly sliced Preheat the oven to 350 degrees. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or brown rice syrup • 16 ounces fresh organic mushrooms.
Make a well in the center of the dry ingredients and add the applesauce and oil. sugar. then use a whisk until the mixture is smooth. optional Preheat the oven to 350 degrees. 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. optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. and salt in a mixing bowl and stir together. 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. preferably cane juice sweetened • 1/2 cup chopped walnuts. Combine the flour. but no batter. Combine the applesauce. Stir together until the wet and dry ingredients are completely mixed.• 1/2 cup natural style peanut butter. Let stand for a minute or two. . Allow to cool to room temperature or just warm. Stir in the chocolate chips and optional walnuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Pour into a lightly oiled 9-inch round or square cake pan. then cut into squares or wedges to serve. and peanut butter in another bowl and whisk together until smooth. Pour into the flour mixture and stir together until fairly well blended. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Bake for 10 to 12 minutes. rice milk. baking powder. Bake for 25 to 30 minutes or until golden on top. then carefully remove with a spatula to plates to cool. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional peanuts.
on the diagonal. mixing quickly and lightly with a pastry knife. into 3/4-inch pieces. Slice six of the asparagus stalks. combine the flour and salt. and cool to lukewarm before removing the bottom. Cut in the butter and shortening. Bake the tart in a preheated 350°F oven for about 30 minutes. Prick it all over with a fork. or until it's set. mushrooms. Pat the dough into a 10 or 11-inch removable-bottom tart pan. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. and salt and pepper into the egg mixture. Stir the sliced asparagus. and add the water. Make a well in the center of the pastry. beat together the eggs and milk. Yield 1 tart. Remove it from the oven. and let cool. Mix until the dough just holds together. the tougher your crust will be. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. oregano and thyme. Baked Ravioli . 12 servings. egg yolk and vinegar.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. adding an additional tablespoon of water only if necessary. a mixer or your fingers until the mixture is crumbly. Pour the filling into the crust. then stir in the cheese. Filling: In a medium-sized bowl. Remove the tart from the oven. Bake it in a preheated 350°F oven for 10 minutes. the more water you use. or to taste Crust: In a medium sized bowl. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling.
Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. sugar and salt in to the saucepan with the vegetables. Serve with a crisp salad. Cook the ravioli as described on the package. salt • 13 oz. hot and golden. whole mozzarella cheese-2 cups shredded. Place the cooked ravioli in the pan and top with the rest of the sauce. cheese. parsley. package of frozen ravioli • 8 oz. Add the tomatoes. Slightly undercook them. can Italian peeled tomatoes • 1 tsp. until tender. In a baking pan place in some of the tomato sauce to cover the bottom. eggplant. In a large saucepan over a medium heat stir place in the olive oil. Cover and cook for 10 minutes. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. The cheese should be bubbly. Chop eggplant. Fry each piece in oil until brown . Bring to a boil. Place tomatoes in a blender and puree.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery onion and carrot. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. pepper and garlic together. Lower the flame and simmer for 20 minutes. celery carrot and onion. sugar • 1/2 tsp. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes.
coarsely chopped • 4 large tomatoes. zucchini. quartered and thinly sliced • 1 small eggplant. crushed and minced • 1 large onion. coarsely chopped. shallots and tomatoes to pan and cook until reduced to 1/2 cup. or 2 cans (14. about 2 min. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Cover and cook for 10 minutes. minced • 1 Plum tomatoes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Add tomatoes. Add eggplant. or until eggplant is tender but not too soft. and herbs. mix well. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. . Take remaining 1/4 cup cream and toss with pasta. heat olive oil over medium heat. Keep going till run out. Add 3/4 cup of the cream and boil until slightly thickened. Add peppers.5 ounces each) diced tomatoes • 3 to 4 small zucchini. stirring occasionally to keep vegetables from sticking. Add garlic and onions and cook. until softened.on both sides. stirring often. stir to combine. Drain on paper towel and then place them in a baking pan with sauce on the bottom. cubed • 2 green bell peppers. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. about 8-10 min. about 6 to 7 minutes. stir until coated with oil. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Cover and cook over low heat about 15 minutes.
Cut each tomato in fours. 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. cottage cheese 4 eggs 6 tbsp. frozen chopped spinach 1/2 lb. butter Preheat oven to 350 degrees. Feta Cheese. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Let it cool down. . pepper.) Place tomatoes on baking tray. Bake tomatoes for 45 minutes until wrinkled & shrunken. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. etc. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Season the tomatoes for taste (salt. crumbles 1 pt.Rigatoni With Tomatoes. Mozzarella. pkg. pepper 2 tsp. Combine oil & lemon juice (for salad dressing. Boil pasta until al dente. Let it cool. flour 1/2 tsp salt 1/2 tsp.
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. Drain. etc. about 10-15 minutes. Pour remaining sauce over manicotti. Thread onto metal or soaked bamboo skewers. Grease a 9" square baking pan with the butter and pour the mixture into the pan. To tell if it is done. Then combine the two mixtures into one bowl and stir well. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. stick a knife or toothpick into the center of the pie. Grill or broil until colour shows on vegetables. rinse with cold water and let drain. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Let sit for one half hour.In another bowl mix together salt. the pie is ready. heat oven to 400. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Make sure you spread it evenly. flour and eggs. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. In medium bowl combine all filling ingredients and mix well. Meanwhile. Bake the pie for one hour. Uncover.) • 2 tsp garlic. marjoram. If it comes out clean. Serve with Italian bread or garlic bread sticks . sprinkle evenly with cheese. Bake an additional 5-8 min or until cheese is melted. Let the pie cool for a few minutes. Fill each manicotti with mixture. Place filled manicotti over sauce. pepper.
sliced diagonally • 2 c baby bok choy. mix well. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. vegetable stock. or until they begin to soften. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Add soy sauce. chopped • 8 oz. Fry 2-3 minutes on each side or until golden brown. until vegetables are crisp-tender. water chestnuts. thin strips . mustard. celery. stirring frequently. Pour about 1/2 cup batter on hot griddle. shiitake mushroom caps thinly sliced • 1 med. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. peeled & grated • 1 medium carrot. about 5 minutes. bell pepper. grated • 1/4 C onion. red bell pepper cut in short. and mushrooms. water chestnuts. lightly coated with non-stick cooking spray. bok choy. combine ingredients. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. chopped • 1 red bell pepper. Continue cooking. cook onion and garlic in oil for 3 minutes. Serve over rice. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery.
Add mushrooms. red pepper. stirring frequently. and peas. Add the carrot and boil 1 minute. Place a small skillet over medium heat. in 1/2" cubes 1 red bell pepper. Meanwhile. add to skillet with vegetables. Sprinkle with peanutes or cashews. 3 to 5 minutes. Bring 1 quart of water to a boil in a small saucepan. Drain noodles. Stir in the rice and stir-fry 1 minute. Stir until the eggs are firm but moist. cook 30 seconds. Add ginger and garlic.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. tossing well. Drain again and reserve. if desired. Add the carrots. Stir-fry 1 minute. about 5 minutes. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Serve hot. cook 1 minute. heat oil in large deep skillet or wok over medium heat. Add tamari or soy sauce. Set aside. stirring occasionally. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add sesame oil. When it begins to smoke. 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. Transfer the eggs from the skillet to a small bowl and break them into small curds. cook 3 minutes. Pour in the sauce and cook until the rice is heated through. and vinegar. bell pepper and bok choy. Mix to blend well and set aside. Drain and rinse in cold water. simmer until vegetables are crisp-tender. . add 2 tablespoons of peanut oil and the lightly beaten eggs. Add broth and sugar snap peas. When it begins to smoke. stirring occasionally. add the remaining 1/4 cup of peanut oil and the garlic. Stir briefly. celery. lightly beaten 1 carrot. Place a wok over medium-high heat.
oregano. let the salad stand for at least thirty minutes before serving. with nonstick cooking spray. 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. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. leaving the skins on. 1/2 cup of the picante sauce and 1/2 cup of the cheese. 8x8x2 inches. Let stand 5 minutes before serving.Potato Salad • 2 lbs med. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. seeded • 1/2 c chopped green onions • 1/2 c black olives. mix the oil. crumbled feta cheese • 1 sweet red bell pepper. spoon over rice mixture. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. vinegar. Mix beans and remaining 1 cup picante sauce. After all of the ingredients have been thoroughly (yet gently!) mixed. Sprinkle with remaining 1/2 cup cheese and the chili powder. and rosemary. They are done when you can easily stick them with a fork. Do not overcook! While the potatoes are being cooked. drained 1/4 tsp chili powder Heat oven to 350 degrees. drain them and move the potatoes to a mixing bowl. 6 servings Spinach Stuffed Tomatoes 10 oz. egg product. pkg. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. After the potatoes are tender. press in bottom of baking dish. Spray square baking dish. This dish will keep well in the fridge for up to a week. cook the potatoes in boiling water until tender. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Mix rice. Next.
Let stand 5 minutes. drain well and squeeze dry. salt & pepper to spinach mixture and blend well. This salad goes well with grilled meats and fish. cilantro and sesame seeds in a large bowl. Sprinkle with remaining mozzarella and parsley. honey. Toss the cabbage mixture with the vinaigrette. Put in large bowl. Let stand for 20 minutes. Slice and hollow out centers of tomatoes. In another large bowl mix cabbage. shredded • 2 Asian pears. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Discard seeds. Asian Slaw • 1 head of Napa Cabbage. onion. garnish with chopped green onion and toasted sesame seeds. soy sauce. Serve salad in a large bowl. sugar. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Asian pears. 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. Add 1/2 cup mozzarella cheese.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Spoon evenly into tomato shells. parmesan. Chop pulp finely and add to spinach. Invert tomatoes shells on paper towels to drain. carrot. Preheat oven to 350 degrees. green onion and red pepper.
. Add parmesan cheese at the end of cook time. Simmer tomatoes with the two cheeses for three minutes. then add 1 cup of heavy cream and simmer for one minute. Bake at 350 degrees 5060 minutes. Rapidly add vodka. Cook on low heat for 30 minutes. and pepper. (The alcohol burns off but makes tomatoes "come alive". Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Add red pepper flakes. salt. Pour into greased 9x13" pan. Simmer for 2 minutes. Set off burner and allow cheese to melt into soup. Add chopped white part of green onion. heavy cream.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. garlic. 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.
cream cheese • Chopped fresh chives or edible flowers for garnish. 8 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. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Carefully put a layer of spinach and crumbled feta cheese into the crust. Combine eggs. white pepper • Dill weed to taste • 2 pkgs. sprinkle parsley flakes in a larger circle around the onions. salt-free lemon/herb seasoning • 1/2 tsp. top with parmesan then cheddar cheeses. Vermont Cheddar Pie • 2-3 cups diced. Combine potatoes and 1/4 cup onions. sprinkle paprika in a larger circle around parsley flake circle. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp.Mix completely with the sauce and serve immediately. milk. Sprinkle with seasoned salt and garlic powder. chopped • 1 tsp. Zucchini Soup • 4 medium zucchini. press into pie plate as crust. vegetable broth • 2 onions. pour carefully over cheeses. Bake at 350 for 1 hour. . quartered and sliced • 2 cans of 15 oz.
Add to a large pot and cover beans with water until water is two inches above bean line. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . or until beans are very soft and a red gravy is produced. Then blend in zucchini mixture. approximately 20 to 30 minutes. 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). until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Chill over night or until very cold. Add all other ingredients.In a saucepan. chicken broth. a portion at a time. After beans have been cooking for approximately 2 hours. Garnish with chopped chives or fresh flowers. then cover and reduce to a low heat and simmer. Blend the cream cheese in blender until smooth. pepper and dill weed to taste. except seasoning meat. Cook for approximately one more hour. chopped green onions and rice. Now add chopped green onions and additional season salt if desired. Bring to a rolling boil. add zucchini. add remaining liquid. onions. Serve hot over warm. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Cook mixture until soft. white rice. Add season salt and continue to simmer this combined mixture for another hour.
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. with the calories distributed over all the daily meals including snacks. lightly oiled. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. . In other words. Losing fat safely takes time and patience. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. final mixture will be a little lumpy. it helps the body maintain its useful muscle mass. This ensures an adequate consumption of necessary vitamins and minerals. Not only does exercise burn calories. There is no quick and easy way to improve body composition. 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 loses fat at a slower rate. as a result. This can negatively affect his physical fitness.• 2 tbsp powdered sugar Mix all ingredients together very well. This is just a start for you. women require at least 1. and it may also help keep the body's metabolic rate high during dieting. Athletes must consume a minimum number of calories from all the major food groups. Athletes should avoid diets that fail to meet these criteria. one should eat less and exercise more. There are many. Be creative and use your imagination. since weight lost through these practices is mostly water and lean muscle tissue. it tries to conserve its fat reserves by slowing down its metabolic rate and. many more recipes out there for vegetarians.500. A combination of exercise and diet is the best way to lose unwanted body fat.200 calories. Prepare a medium-hot skillet. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Dieting alone can cause the body to believe it is being starved. not fat.
walking. swimming. rowing. Aerobic exercise. fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. is the best type of activity for burning fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. such as sprinting or lifting heavy weights. he needs to run or walk 35 miles if pure fat were being burned. To be properly nourished.500 calories in one pound of fat. Aerobic exercises include jogging. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. especially in large amounts. In reality. a mixture of both fats and carbohydrates is used. This section gives basic nutritional guidance for enhancing physical performance. if any. however. bicycling. bicycling. Instead. most people would need to run or walk over 50 miles to burn one pound of fat. Good nutrition is not complicated for those who understand these dietary guidelines. Because there are 3. Aerobic exercise is best for burning fat. Diet In addition to exercise. examples include jogging. running or walking one mile burns about 100 calories. exercise to music. As a result. and jumping rope. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. will not make up for poor health and exercise habits. walking. swimming.Fat can only be burned during exercise if oxygen is used. Anaerobic activities. proper nutrition plays a major role in attaining and maintaining total fitness. and rowing. good health. fat is seldom the only source of energy used during aerobic exercise. which uses lots of oxygen. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. A good diet alone. stair climbing. burn little.selecting a variety of foods from within . For an average-sized person. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. In addition. and mental alertness. athletes should regularly eat a wide variety of foods fro-m the major food groups. crosscountry skiing. Exercise alone is not the best way to lose body fat. cross-country skiing.
For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. A well balanced diet provides all the nutrients needed to keep one healthy./lb. x 0. they should eat three meals a day. To estimate the number of calories you use in normal daily activity. The result is a rough estimate of the number of calories you need to maintain your present body weight. a person will burn 0. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Thus.079 cal. a slow.1 calories per minute (150 lbs.034 calories/minute/lb. has been associated with high levels of blood cholesterol. Even snacking between meals can contribute to good nutrition if the right foods are eaten./lb. progressive disease. 150-pound male will burn 11. Good dietary habits help reduce the likelihood of developing CAD. Another dietary guideline is to consume enough calories to meet one's energy needs. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.079 cal. or negative) can be determined. Similarly./min./min. and a typical. A high intake of fats. results from the clogging of blood vessels in the heart. 14 if somewhat active. .85 calories/minute (150 lbs. = 5. as shown in Figure 6-4. intensities. CAD. Avoiding an excessive intake of fats is an important fundamental of nutrition.85) or about 710 calories in one hour. Keeping a daily record of all foods eaten and physical activity done is also helpful. Weight is maintained as long as the body is in energy balance. especially saturated fats and cholesterol. as shown in Figure 6-3. and durations.1 calories/ minute) or about 305 calories/hour. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. and 15 if moderately active. balanced.034 calories per pound per minute. For example. a person running at 6 miles per hour (MPH) will burn 0. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. The blood cholesterol level in most Americans is too high. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.each group. multiply your body weight by 13 if you are sedentary. a 150-pound person would burn 5. x 0. the state of energy balance (positive. while participating in archery. when the number of calories used equals the number of calories consumed. = 11. that is. By comparing caloric intake with caloric expenditure. You will need still more calories if you are more than moderately active.
rice. Athletes . high-intensity activities. Examples include weight training and the APFT sit-up and push-up events. Initially. Foods rich in complex carbohydrates (for example. It plays an important role in maintaining normal body temperature. As a result. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). because they can lead to low blood sugar levels during exercise. Finally. Because foods eaten one to three days before an activity provide part of the fuel for that activity. such as candy. up to 60 minutes before exercising. Sweat consists primarily of water with small quantities of minerals like sodium. Cool. potatoes) are the best sources of energy for active athletes. in the form of glycogen (a complex sugar). 'but as the duration increases. and training sport. Concerns for Optimal Physical Performance Carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. age. pasta. are the primary fuel source for muscles during short-term. Individual caloric requirements vary. especially when training in the heat. and possibly injury. At least 50 percent of the calories in the diet should come from carbohydrates. Repetitive. can result. the chief fuel burned is carbohydrates. The evaporation of sweat helps cool the body during exercise. Athletes often fail to drink enough water. The current national average is 38 percent. but to no more than 10 percent of our total calories. Water is an essential nutrient that is critical to optimal physical performance. sex. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. depending on body size.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Carbohydrates are the primary fuel source for muscles during shortterm. water lost through sweating must be replaced or poor performance. Very intense activities use more carbohydrates. In addition. the contribution from fat gradually increases. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. whole wheat bread. it is important to eat foods every day that are rich in complex carbohydrates. It is also important to avoid simple sugars. high-intensity activities. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. we should reduce our daily cholesterol intake to 300 milligrams or less. We should increase our intake of polyunsaturated fat. plain water is the best drink to use to replace the fluid lost as sweat.
if any.8 grams per kilogram of body weight. Cholesterol is a fatlike waxy substance and is produced by the liver. . During periods of intense aerobic training. too much cholesterol in the body has damaging effects. and diarrhea. 1. as do regular soda pops and most fruit juices. The primary functions of protein are to build and repair body tissue and to form enzymes. The recommended dietary allowance of protein for adults is 0. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. these beverages can provide a source of carbohydrate for working muscles. Therefore. who have a high proportion of lean body mass. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. drinks that exceed levels of 10 percent carbohydrate. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. are helpful under certain circumstances. one's need for protein might be somewhat higher (for example. it is necessary to first understand what cholesterol is.5 grams per kilogram of body weight per day).0 to 1. During prolonged periods of exercise (1. On the other hand. nausea.should drink water before. This can improve endurance. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. these drinks should be used with caution during intense endurance training and other similar activities. Protein is believed to contribute little. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Sports drinks. and after exercise to prevent dehydration and help enhance performance. Many people believe that body builders need large quantities of protein to promote better muscle growth. Although cholesterol has purposes and is important to overall health and body function. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. to the total energy requirement of heavy resistance exercises. during.5+ hours) at intensities over 50 percent of heart rate reserve. During intense training. Weight lifters. can lead to abdominal cramps.
and produces bile acids which are proven to aid in the digestion of fat. When you eat saturated foods such as dairy. High cholesterol can be avoided! With a nutritious diet." As with some fats. the levels build up and cause damage by clogging your arteries. though. This is done simply from reducing cholesterol by 1%. 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. Lipoproteins equip the cholesterol to move around the body. With too much cholesterol in the body. molecules called lipoproteins carry cholesterol to and from cells. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. alternative ways to manage your cholesterol without having to rely on medications.Cholesterol forms every cell within the body. In fact. The two main types of lipoproteins are: High Density Lipoproteins (HDL. it plays a life-giving role in many functions of the body. You want to ensure that your levels of this cholesterol remain . This is known as "good" cholesterol.) HDL transports cholesterol from cells back to the liver. there are several different body functions and several different substances that make up our understanding of "cholesterol. produces hormones such as estrogen and testosterone. cholesterol cannot be dissolved in the blood. Instead. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. which is another form of fat. When cholesterol is at a good level it works to build and repair cells. and grains you can maintain optimal health as they do not contain cholesterol. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. On the other hand when you eat foods such as fruits. vegetables. educate and provide healthful options. In fact. As we progress with "30 days to lower cholesterol" you will learn healthy. HDL is either reused or converts to bile acids and disposed. This puts you at serious risk for disease such as heart and stroke. meat and eggs your cholesterol elevates. When the cholesterol level is appropriate. The purpose of this ebook is to inform.
and aids to remove LDL from your artery walls. consider renting the documentary movie "Supersize Me. gender. some people require a very aggressive approach which includes cholesterol lowing medication. If you want to see a graphic representation of this. ." This documentary details the attempts of one man to live on fast foods and little exercise alone. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. To maintain optimum health. We will address this issue as we progress in "30 days to lowering cholesterol.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. and diabetes mellitus. which can raise our bad cholesterol levels. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. HDL aids to ensure protection from the risk of heart attack and/or stroke. In addition. Low Density Lipoproteins (LDL. For some. Obviously. when we speak of having "cholesterol levels" we mean more than one number. HDL consists of more protein than triglycerides or cholesterol.even when other cholesterol levels are normal . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. other causes of high cholesterol are lifestyle. gender and the heritage of the individual. smoking.may lead to heart problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Understanding the Causes of High Cholesterol Besides diet. Other factors involved in this risk are age.high for optimum heart health. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. we are setting ourselves up for problems. since having too low levels of HDL . Eating fast foods and convenience foods results in eating too many fats and salts. family history of heart disease. Due to heart risk factors besides diet.
It is never too late to start on this path. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Too much cholesterol in the blood . Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. The Dorsal Aorta or the main artery branches out into many smaller arteries. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Age and Gender: Cholesterol levels increase with age. High levels of bad cholesterol may even prevent arteries . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Just 20 minutes of aerobic exercise. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. each day will lower cholesterol. Women generally have a lower level than men from age 50 to 55. the cholesterol level starts to increase. work harder and start earlier in adopting a healthy lifestyle and eating plan. including walking. Use low fat cooking sprays to replace heavy oils whenever possible. Once a woman starts menopause. While there is not much that you can do about your age. Diet: An important consideration in eating is choosing lower fat.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. If you have a family history of heart disease and high cholesterol levels. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Buy cooking oils that are unsaturated. Your Arteries and Cholesterol The job of your arteries is to pump blood.especially bad cholesterol . Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.
For this reason.or bad cholesterol levels that are elevated but not considered "very bad" . since cholesterol can actually lead to blockages in your arteries. the arteries expand and are filled with blood. The inner layer is smooth and allows the blood to flow easily. If this happens often enough you can suffer a heart attack or a stroke. Arteries are constructed of a tough exterior and a soft. this system works effectively and the blood can carry oxygen and other essentials throughout the body. High cholesterol levels fill arteries with thick substances that prevent your body from working well. It helps pump the body's blood. No matter what your current health.from functioning at all. In a healthy person. heart attacks. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . Your heart becomes starved of required blood. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. smooth interior. The heart relaxes and produces enough force to push the blood through. eating a better diet and getting exercise can help keep you healthy. As the heart beats. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. it is critical then that we keep arteries free of bad cholesterol for optimal health. and strokes. The middle layer is elastic and very strong. Each are made up of epithelial cells. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. This means that if you want to prevent heart disease. Even having "borderline" cholesterol levels . Consider: Heart disease is one of the leading killers in North America.can increase your chances of heart disease or stroke. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. you need to keep your cholesterol levels in a healthy range.
Consume less than 200 milligrams of dietary cholesterol each day. try to lower your saturated fat intake as far as possible. especially if you have very high cholesterol. Sea salt is a better option. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you need assistance seek out a nutritionist or dietician. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. if you have elevated levels of high cholesterol. but reducing your intake of all salts is the better choice. Receive 25_35% or less of your day's total calories from fat.Eating is one of the things that can affect your cholesterol level a great deal. If you have too high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. . or follow the limits for dietary cholesterol that your doctor sets for you. you can take steps to regain your health by following a low cholesterol and low fat diet. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. In fact. As an added benefit. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Limit your sodium intake to 2400 milligrams a day. Again. The effects over all will be immediate. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality.
fish. poultry. dry beans. • Enjoy foods high in soluble fiber. and especially processed meats such as deli meats. . High cholesterol foods include: Organ meats (this includes liver. including select cuts of meat. bologna. You can keep the skin on to seal in the juices so long as you remove the skin before eating. Limit and eat only in moderation if at all: Highly processed foods. 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. 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.Refuse foods made with harmful trans fats such as margarine. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. eggs and nuts each week. salad dressing and sauces. which can wreak havoc on your heart health. sausages. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. salami and fatty red meats All foods that are fried. hot dogs. rye.
Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. chicken. 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. choose leaner cuts. there is no such worry. As an added bonus. Even the leanest cuts of meat. you do not have to worry as much about eating too many fruits and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. fish. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.not to mention the higher rates of obesity . white meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .When selecting 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. those nations that eat more fruits. To put it simply. and grains are healthier . vegetables. and cuts that have less white "marbleized" texture. The white "marble" is fat that can increase your cholesterol. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables.that North Americans face. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. If you have always felt deprived while following low-fat diets in the past. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. In fact. While you do not want to overeat. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. but some fruits and vegetables have been linked to lowering cholesterol in patients. With vegetables and fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can avoid this in the future simply by eating more fresh fruits and vegetables. Increasing your intake of fresh (not canned. not poached.and have lower cholesterol levels as a whole.
borlotti beans. sugar snap peas.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.complete . many which you likely have not tried before. mung beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.there are too many vegetables to list here . lima beans to azuki beans. green peas. green beans. chickpeas. kidney beans. runner beans. These may include snow peas. not just the seeds. and many others) Bean sprouts Lentils Peas (again. red beans. there are many delicious brands of peas. broad beans. navy beans. from black beans. soy beans.
Mutsu. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. not just their size. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. orange. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Try the following varieties: Akane. Liberty. it is a fungus. from the common to the exotic. There are many types of mushrooms. Honey Crisp. Cortland. . Jonagold.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. red potatoes. some quite rare. yellow and red peppers. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. and others. you will be stunned by the range of lettuces out there. Gala. Fuji. Empire. 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. Chieftain. Blushing Golden. Braeburn. Kandil Sinap. Centennial Crab. Empress. Arlet. Mantet. Mcintosh. 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. from butternut to acorn to pumpkins and gourds.
and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Baby Bananas. bilberries. Hedelfingers. huckleberries. Monmorency cherries. Yellow Transparent. Starking Delicious Plum. and others) Berries (besides the usual strawberries and raspberries. Canteloupe. Canary. currants. sea grapes. cranberries. Honeydew. gooseberries. Wilson Juicy. Cassava. Empress Prune_Plum. Watermelon. lingonberries. many kinds. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Red bananas. Red Secor. Stanley Prune_Plum. crowberries. there are dewberries. Virginia Gold. boysenberries. and sweet cherries such as Black Russians. Royal Plum.Northern Spy. Unize Plum. Patricia. Starr. barberries. loganberries. blueberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. nannyberries. bearberries. Bartlett. Russet. cloudberries. and Sensation Dwarf Peach. and others) Cherries (from sour cherries. Beirschmidt. Yataka. Apple Bananas. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Red Haven. Dietz. Opal. Chinooks. Lapins. Red Astrachan. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. elderberries. and others) Persimmons Pineapples Plums (including Mt. Baking Bananas. wineberries. Reliance. among others) Pears (including Asian pears.
The fact is. are notorious for offering poor nutrition and plenty of fat. Make it a mission to buy some fresh fruits and vegetables you have not tried. If you want to lower your cholesterol over the next 30 days. and sugar. Your taste buds and your cholesterol level will thank you for it. and prepackaged meals. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Look back over the list of fruits and vegetables . Read about new varieties of fruits and vegetables and try them as well. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. avoid all fast-food. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. salt. use this list of fruits and vegetables.treat it like a checklist of the food adventures you could have with food. find a variety of fresh fruits and vegetables you have not tried and try them. you will naturally choose foods that are good for you and for your heart. In fact. most of us have tried only a small fraction of the fruits and vegetables that are out there. Cooking and Cholesterol If you want to lower your cholesterol. The secret to low-fat eating is to make eating the right foods as attractive as possible. 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. Convenience foods. convenience. Over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . every week. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. you will want to cook your own meals more often. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. . of course.it is only a way to get you started in discovering new fruits and vegetables. Print the list and circle all the fruits and vegetables you have not tried. When you have many types of healthy and delicious foods to choose from. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them.
There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . a salad and sandwich take less time to put together than it takes to phone the pizza parlor. If you have recipes you cannot part with. and drizzle the salad with olive oil and lemon juice. use only a pinch of the best sea salt you are able to buy. even if you are lost in the kitchen. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Vegan. herbs) and garnish with a few nuts. 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. Use good olive oil instead of butter. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. 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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. cucumbers. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Raw food. Japanese. and Indian recipes. Buy some fresh herbs. Cooking to lower your cholesterol is not very hard. Don't overlook cookbooks that feature Chinese. carrots. Not only is this healthier for you. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Simply chop up some favorite salad greens (mescalin mix. tomatoes. you can easily create a salad that is enticing. Wrap some veggies in a tortilla. Choose fresh ingredients .the very freshest you can. zucchini. cut more veggies into a salad. There are many recipe books at your local library . You can also create a very low fat salad dressing by combining half an avocado with some herbs .This isn't hard to do. Use these to add flavor to your cooking rather than relying on salt. If you must use salt.no matter how harried your schedule: If you are very busy and tired at the end of a long day. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. switch ingredients to healthier alternatives.
a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. All can be made into delicious and heart-friendly meals in minutes. Pastas: There are a number of pastas available.and lemon juice. This makes an excellent and very healthy snack. . 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. This can be a very tasty combination and is still quite healthy for you. and other high-fat foods in your salads. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. 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. If you do want to add meat to your salad. Combine until blended.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. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. berries. Fruit Salads: Chopping up some of your favorite fruits. You can make similar meals with rice or even low-fat tofu. Avoid croutons. whole milk products such as chesses. It can also be a great quick breakfast on days when you are in a rush. Simply cook the pasta in a pot. bacon bits. and lemons can make a beautiful and attractive salad that is very low fat. opt for skinless poultry. Experiment with different fruit combinations to find different tastes. Instead. If you are craving desserts. Sandwiches: Sandwiches are quite easy to make. but some combination of this recipe can give you a tasty meal with less fat. If you are using apples or other fruits that tend to "brown" in your salad. 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. Instead of fats or mayonnaise on your sandwiches . Shred your favorite vegetables or cut them into very small pieces. Many prepared pasta dishes use plenty of salt or cream-based sauces. eggs. Add the pasta and toss until the vegetables are the desired consistency.
you can get planks of cedar that are perfect for baking or grilling fish . animal or graham crackers. However. low-fat yogurt. fig and fruit bars. calories. 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. 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. Lean meat dishes: When you have chosen your lean cuts of meat. 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. For example. and salt that you can. If this does not work. calories. and hydrogenated fats). If you absolutely crave a dessert or snack. Jello. sodium. take care to read the labels on these snacks and choose the brands with the least sugar. polyunsaturated.many are very high in sodium. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and poultry rather than red meats. cover with lemon juice and possibly herbs and grill or bake until done. skim. Enjoy white meats. and cholesterol .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. though. Choose only lean meats. Also. puddings made with low-fat milk that make lower-fat alternatives. you can make these foods even healthier by reducing the amount of fat you use in preparing them.simply place the fish on the cedar. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . these products still do often contain sodium. fish. wafers. At many fish shops. fat. so overindulging in these will certainly not allow you to keep your heart healthy. fruit sherbert. plenty of calories and some fats. occasionally eating low-fat desserts and snacks such as angel food cake. Consume fat free. and sugars. try to stave off the craving with fresh fruit.
prepared.a large.healthy processed foods. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. When you think of a salad. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. there is a huge market for convenience and "junk" . If you cannot find fresh produce out of season. Think of the last ten food advertisements you have seen. you may nit get the same strong images in your head.and likely this has been the doing of advertisers. most of us have been taught which foods are healthy and low in fat and which are less than good for us. However. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. you likely picture the hamburger you see in advertisements . It sounds crazy.Choose fresh rather than processed. we don't always do what is right. simply because salads and vegetables are advertised a lot less. When you picture a hamburger. Odds are. less than healthy foods have needed advertising. You learned to like some foods as a child. 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 . though. they were for less-than. spiced. especially if we have followed less than ideal eating and life patterns for some time. Traditionally. 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. pickled or tinned foods. juicy burger with all the toppings. but you have also learned to associate certain foods with certain ideas and ideals . because they were not needed.even when those foods are processed and contribute directly to higher cholesterol. Today. Face it. adopting a very low-fat diet and healthier lifestyle is often challenging. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. try frozen foods that have no sauces or other ingredients added.
Odds are. though. Is it any wonder that restaurant meals .they add ambience to make the meals more attractive and appealing. Often. junk foods. This is no mistake. In too many grocery stores. When you visit your local grocery store. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.even those that are fatty and terrible for your cholesterol . but many times these foods are less than great for your cholesterol level. After all. Advertisers are trying to make their products appealing. . There is no reason why your heart health should suffer because some advertiser is good at their job.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. If this describes you. Most people see the majority of food advertisements on television. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Add some music or candles to your dinner. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 2) Make good-for-you foods appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. compare the amount of shelf space given to convenience 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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Take a look at those high-fat and cholesterol-high foods. 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. Advertisers do an incredible job at making foods attractive. and sodas to the amount of space given to the produce section. avoid the television for a while and watch your cravings for fatty foods decrease. so that customers are more likely to walk away feeling happy and satisfied with their meal.foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . sugary foods. Figure out where you see advertisements for foods and then avoid those ads. much as restaurants do. 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. In fact. and lower your cholesterol over the next 30 days as well. they are placed at eye level. they come in brightly designed packages that grab the eye.
cold. This will make bad-for-your heart foods seem far less attractive. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . watch out for negative words. greasy. use a little negative advertising. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. and look up stories about the disgusting things people have found in the fast foods and convenience foods.such as "delicious" and "juicy" described about fatty foods. and disgusting. . try to find ways to make these foods less appealing. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Try to do the same thing as advertisers ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . fast foods.as mushy.without feeling cheated or deprived.For the next 30 days.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You can use the same technique to make good-for-you low-fat foods seem appealing. 3) Describe foods in a way that makes them appealing to you. imagine them in the worst possible light . If you find that you crave convenience foods. you will find it much easier to stick to a low-fat diet . 4) Use a little negative advertising. As soon as you are aware that you are craving the foods. congealed. Whenever you find yourself craving foods that are high in fat or sodium. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. and other foods you are trying to avoid during the next 30 days.when buying food that is good for you. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. recall the times you have had terrible fast food or convenience food meals. 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. Ask your friends and family for their dining-out horror stories. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Advertising works by staying with you. For example.
3) Eat in. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. you can easily reduce how much fats and sodium goes into each meal. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. If you make healthy foods more attractive and visible.and are less likely to cheat on your new eating plan.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. as you work to lower your cholesterol.and for life! . go through your home and get rid of the foods that you should be eliminating or cutting back on. 2) Make your kitchen a heart-healthy place. If these things are not in your home. and other temptations around. Also get rid of any fliers. try to find ways to make cooking in your kitchen more appealing. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. You do not have to invest a lot of money for this. 2) Give them away to a friend or food bank. wok. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If you keep cookies. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. When you make your meals yourself. you should eat in and eat foods you have prepared yourself almost all the time. advertisements. no-stick cooking ware. For the next 30 days. While you are cleaning out your kitchen. . if you can. Hang up some nice curtains or at least get rid of the clutter. healthy foods over the next 30 days . give it away. If you have a deep-fryer. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If your kitchen is an enticing place to cook. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. you are more likely to turn to them when you are feeling hungry. Replace your foods with lowerfat or healthier alternatives. but prevent fruit flies. or menus from take-out places and restaurants. you are more likely to cook at home rather than being tempted to eat out. That way you are far more likely to reach for low-fat. fried foods. Invest in parchment paper. you are more likely to reach for them when you are hungry. a rice steamer. 4) Get lots of appealing heart-healthy foods into your kitchen.
and pubs or we have movie nights that include take-out pizza. . fear is a great motivator. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. After a long day at work. 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. and have the opportunity to spend time with others who are concerned about heart health. 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. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. For many of us. or spouse. coffee shops. This can make heart-healthy eating more difficult. Over the next 30 days. Or. Whether you get help from a roommate. cooking with someone else tends to be more fun. or in your home rather than in restaurants or cafes that feature rich foods. Find ways to get yourself motivated to eat well for life. If you have very high cholesterol. 8) Socialize without food.we meet friends at restaurants. This is especially a problem since we so often equate social times with eating . but we often leave eating to chance. Plus. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. The hard part is staying motivated to keep the diet plan up for weeks. Many of us take in excess calories and fats when we eat out with others.listen to music or watch a movie on a portable DVD player as you cook. 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. child. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. then find some way to make cooking time more fun . so that there is no excuse to turn to convenience food. If you can't find someone to help you. once you learn to cook healthy and delicious meals. it can be too daunting to come up with a menu and then cook a meal from scratch. 9) Get motivated. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 7) Get help in the kitchen. Most of us plan our days and our finances. You will learn many recipes and cooking tips for heart-healthy eating.5) Consider taking a heart-healthy cooking class. Meet friends at the gym. on hiking trails. make it a habit to meet friends at places that don't have food as a major entertainment.
and other healthy meals easier. 12) Figure out your eating dangers and find ways to overcome them. If your walk home from work takes you past a favorite restaurant you find hard to resist. simply make sure that most of your plate is taken up by fresh fruits and vegetables. 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. high-sodium "fast foods. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and cholesterol in each of your foods is causing you stress. Luckily. list ways you can avoid the situation or at least make better choices when you are faced with it. types of fat. Whether it is general stress. list the times you are more likely to want to eat. 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." 11) Make heart-healthy food more interesting. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives.10) Make heart-healthy food more convenient. and other low-fat foods are among the most convenient foods out there. Post your list in your planner or other visible place so that you will see it. or meetings with your boss. Most of us have specific emotions and events that may make us turn to comfort food. Sound too simple? Not at all. Keep low-fat yogurt and other low fat foods around for fast snacking. If Tuesday work meetings leave you reaching for cookies in your office desk. On a paper. this is very simple. fruits. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sometimes. and beside each item. sadness boredom.no larger than a pack of cards. 13) Make cholesterol-friendly eating easier. If counting fat grams. milk products) should be smaller still . you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. then you may need to find a different route home. If you can make low-fat alternatives easier to reach for than fast food. and you will reach for these foods rather than turning to high-fat. salads. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sodium. Make sure that you eat different fruits and vegetables . The portion size of grain should be smaller and the portion size of animal proteins (meats. When you prepare a meal. fiber. vegetables.
If you are on a very strict low-cholesterol diet. all of which are easily accessible to athletes. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. 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.do your cooking with the olive oil. inexpensive. or give you more energy. There are thousands of supplements on the market. this simple formula will be a snap to follow and will actually lower your cholesterol. metabolites. This will not make your cravings for less-than-healthy meals go away.each day so that you get a variety. as well as concentrates. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. If you are considering supplements. Use olive oil as your main source of fat and refuse other dressings or sauces . lower your cholesterol by making sure that reaching for lowfat. and convenience or restaurant meals entirely. this may not be enough. constituents. skinnier. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. or easily digested by all. minerals. Eating a variety of foods on a regular basis is the most important step toward this goal. There is no one magic pill or powder that you can take that will make you stronger. egg yolks. full-fat dairy products. Nor are supplements a substitute for regular exercise. but for most people interested in lowering their cholesterol. 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. Supplement product labels must include the words "dietary supplement". Supplements include vitamins. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. herbs. amino acids. Over the next 30 days. but it will go a long way towards ensuring that you don't give into the cravings. Eliminate foods such as organ meats. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. and extracts of these substances. you must weight the purported benefits against the potential risks . botanicals. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Variety is still important because bars and powders are not always low fat.
Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. find a good quality multi vitamin and take that as directed. you are probably still missing out. It's like always giving your car premium gas and oil to do its job even better! . Don't assume that any information that you find is reliable. 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. But. In addition to this. what do you take? First off. make sure that you have a reliable source. it sometimes needs additional supplementation to take it to the best level it can be at. find out what type of supplements you can take for your individual needs and problems. 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. problems with gaining weight or other conditions. even if you think that you can do this through the foods that you eat. For example. Information is key. the claims probably are too good to be true. There are two routes to take. First. if you have a need to lose weight. If you have heart problems. quality is essential to success here. If a product makes claims that sound too good to be true. First off. But. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. start by finding a health food store or a vitamin supplier. Therefore. Quality is very important if you want to see benefits from supplementation. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Another source for information is the web. you can probably find a supplement or several that can address those problems for you. Again. How do you know how much to take? That's a trickier question. look for supplements that can offer weight loss benefits.(and cost) before deciding to use any product. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. While a diet that's full of nutrient rich food should not be replaced.
and methionine. the body must use other methods to replenish ATP. including both elite athletes and untrained individuals. but you will be able to find a high quality supply at your local health food store or if you look on eBay. arginine. is through CP. There are many different varieties of whey protein. the cell can no longer contract. When ATP is depleted within the cell. This phosphate portion bonds to the ADP. is the "power" that drives muscular energetics. The fastest method. Some of which perhaps are not particularly useful. . Creatine is the most popular and commonly used sports supplement available today. turning it back to ATP. liver. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population. Creatine is used for the resynthesis of ATP. There are several though that are very useful. Creatine is manufactured naturally in the body from the amino acids glycine. yielding ADP (adenosine-diphosphate). and pancreas. while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day. or adenosine triphosphate. There are several methods by which the body rebuilds ATP. The energy released by breaking this bond powers the contraction of the muscle. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. This process takes place in the kidneys. When a muscle is required to contract. the bonds in the ATP molecule are split. Creatine works by increasing the water volume within your muscle cells. Approximately 40% of the body's creatine stores are free creatine (Cr). ATP. without oxygen. Creatine is a natural constituent of meat. I can gain 5 kg of muscle in just two weeks using creatine. and replaces that amount through dietary intake and fabrication within the body. mainly found in red meat. I have been using multivitamin supplements and vitamin B supplements for 20 years. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Creatine phosphate is "split" to yield the phosphate portion of the molecule.There are thousands of different supplements on on the market. Creatine is also a very good supplement for gaining muscle mass. Once CP stores within the cell are depleted. Another important supplement is whey protein.
creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. this could get confusing! Not really. The periods are brief because the ability of a cell to store CP is limited. Many people like to take their creatine in a shake as it most often comes in the form of powder.3 grams of creatine per kilogram of body weight. Experts say in the "loading phase". your weight is multiplied by . In the "loading phase" which is where you begin adding creatine to your diet. 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. Creatine is also thought to increase the body's aerobic abilities.3 = 27 grams of creatine per day After the loading phase.03. Essentially.2 kg multiplied by . 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. There are two way to decide what dosage of creatine you should take. allowing further capacity to regenerate ATP. though. Follow along closely.Supplementation with creatine increases Cr and CP within the muscle. Glutamine . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. the formula would look like this: 1 lb divided by 2. In other words.7 grams in the maintenance phase. However. the dosage is 20 grams a day for five to seven days. you must use your creatine regularly instead of sporadically for it to be effective. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. you should be consuming . it's recommended that you stick to 5 grams per day. After that. It can also delay fatigue during repeated workouts. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. so you would require 2. Creatine is safe for most everyone to take with the exception of people with renal issues. So if you weight 200 pounds. You can also calculate creatine dosage according to body weight and mass. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. therefore the body will quickly move to other methods of replenishing ATP.
it can result in muscle loss. Glutamine is also thought to prevent sickness. If you want to build a ripped body. Glutamine is a nonessential amino acid that is produced naturally by the body. You have to have a positive nitrogen balance in order to gain muscle mass. our body can produce more than enough.5 to 7 grams of glutamine daily which is found in animal and plant proteins. The remainder is in the lung. Again. you'll need both creatine and glutamine alike. It is the single most important nutrient in a body building regimen. it usually comes in powder form. This two to three gram dosage used post workout builds protein. Protein has been shown to have the best effects on the body when combined with carbohydrates. Of course. Research shows levels of supplementation from 2 to 40 grams daily. increasing protein through weight gainers or protein powders is necessary. liver.Another popular supplement among body builders is glutamine. However. Many people are choosing to supplement daily due to the long growing list of benefits. Much of your protein will come from your diet. Over 60% of our amino acids come in the form of glutamine. and stomach tissues. and speed up growth hormone production. Two to three grams has been found to help symptoms of queasiness. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Sixty percent of glutamine is found in the skeletal muscles. repairs and builds muscle and can induce levels of growth hormone found in the body. Protein The importance of protein to a body builder is a no-brainer. Protein is what makes up and maintains most of the stuff in our bodies. prevent sore muscles. promote healing. glutamine reserves are depleted and must be replenished through supplementation. If you have too little glutamine in your system. brain. during times of stress. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Under normal conditions. so you'll want to take it with milk or in a shake. . The typical American diet provides 3. This includes stress that the body is under during periods of exercise. but if you really want to grow your body mass.
The release of nitric oxide creates surges of blood flow. 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. which is the muscle pump we are familiar with. If not. Many body builders take nitric oxide for a variety of reasons. It also supplies the most amino acids that bodybuilders use. oxygen transport. Nitric oxide also comes in powder form as well. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. As with creatine. when a muscle contracts and blood vessels dilate. Nitric Oxide. which in turn leads to increased blood flow. especially on a diet. a key molecule manufactured by the body. So whey is the best protein. ice cream. You can also add in some fruit for flavor. so you can take it in a shake just like with other powdered supplements. the best time to take your protein supplement is post-workout. and olive oil. sparing hard-earned muscle protein and glutamine stores within the body. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. it's good to combine your protein with some form of carbohydrate for maximum results. causes vasodilation (an expansion of the internal diameter of blood vessels). .The best type of protein supplement on the market is whey protein because it is the highest yield. 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. Whey protein is the only choice when on a diet however. Nitric Oxide is present for a brief moment. Nitric oxide promotes extended ability to life weights. Combine the powder with some eggs. and increases strength along with stamina. Whey is the best investment because of its capacity as a postworkout recovery supplement. As we said before. speeds recovery. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. and should be taken in the manufacturer's recommended dosage. It also signals muscle growth. It often comes in pill form. and will dissipate shortly after you complete your workout. Its unfortunate high cost however makes me advise you to use it sparingly. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Unfortunately this pump is only temporary.
They can cause serious liver damage and even lead to liver failure. However. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. Steroids do have some advantages.There are many other supplements. But those are the only ones I prefer to take apart from ginko biloba. . However. and other serious diseases. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. a decrease in libido. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. They help the body fight the ill effects of these diseases and promote healing. general energy and well-being. Steroids increase testosterone production which can lead to overly aggressive behavior. Using the supplements mentioned you'll see some results quickly. complexion. They also enhance performance making a person stronger and extending their stamina. and low sperm count. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Both of these substances are highly controversial. All steroids eventually change to estrogen which causes feminization in men. They are used in treating a variety of health problems including AIDS. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. they are illegal. cancer. That causes an enlargement of the breasts along with an increase in fatty deposits. steroids have some serious health implications when taken for reasons other than therapeutic. 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 in many places. Ginko is great for circulation. so it's good for your brain. which is known as stacking . but they are used by body builders all over the world. you can take. especially if you use them together synergistically. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state.
it still takes time. They can make you bigger quicker. They can be dangerous. Following is a list of recuperation techniques and a description of them. though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well.Growth hormones stimulate the elements in the body that make muscles grow. Even using various methods to help your body recover. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. . Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. At these times a good sauna. perhaps it's better to cut down on the workouts and allow for your body to recuperate. You can get huge. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. your mind is a powerful tool and it helps you through each step of your day. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. A Healthy Emotional Life As you can assume. It controls the way that you perform each action. but many body builders take them to basically tell their muscles to get bigger. They are naturally produced by the body. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but more and more women are getting interested in it as well. as well. Body building has long been thought of as a man's sport. 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. a massage or soak in a hot pool will reduce the feelings of fatigue. You will still need to take time to rest though. MENTAL TRAINING Mind Fitness. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body.
While life affects each one of us. challenged and attentive is essential to your well being and this fight. there are many ways that your mind's fitness may not be the right level that it should be. should something emotionally troubling happen to you. such as a death or deception. Keeping your mind active. your body's health is directly related. The mind's health is quite an important aspect and. 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 fully capable of thinking clearly. there is evidence that says that you can actually push off the onset by some time if you do the right things. 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. believe it or not. In fact. it's anything but easy to make it through the day without dealing with some type of stress or pressure. 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. A Healthy Brain With the onset of Alzheimer's happening to more and more people. plays a significant role in the quality of life and the longevity that you have in your life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. performing mental tasks and you need to be able to conquer problems effectively. Emotional health is an important battle that everyone must strive to improve. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. There are many various ways that you can improve your emotional state by learning how . First. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. What's Healthy? For your mind to be in a healthy state. Although you may be wondering just how you can control your minds fitness. For this particular battle. For example. you need to exercise your mind. the importance of having a healthy brain is very evident. In addition. There are many different ways that this can happen.Yet. you need to be able to effectively deal with it and then to move on. for many people living in today's hectic lifestyle. When you are emotionally or mentally unfit. including the simple fact that you may have to battle illnesses more often and with greater intensity. several key things must play a role.
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. too. you can consider them. 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. most people go through stages of depression. Those that are spiritually fit. you may think that you have nothing to worry about. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. It can lead to various health issues physically. During these times. Where Are You Now? When it comes to determining how mentally fit you are. It can help you to tackle even challenging tasks with more ease and with success. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Indeed. Believe it or not. but it also causes all types of physical problems for those struggling with it. While you can't take away everything in your life that causes stress. mentally unstable and unfit. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. While there isn't always a need to be religious or spiritual. you do all that you need to do and there's nothing limiting you. Sometimes it may be important to remove the stressors from your life. it can often play a role in the way that you see your life as well as in your emotional state of mind. . the right social activity is one way to improve your emotional health. and you. too.to react to critical situations. but that's not a common occurrence. Not only does it pull you down through causing large amounts of emotional trauma. This is a personal decision. But. After all. mental turmoil and even times when they are so stressed that they can not function properly. learning to effectively manage stress is important. of course. Spiritual well being is a critical factor in maintaining your health. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. For those that do believe in a Higher Power.
then you should be considering the vast number of mind fitness needs you may have. Do you feel anxiety. stress and angry often? What does it feel like and how intense does it get? 5. For the most part. Be honest. it hurts to hear but just like your body goes through illness. If you have trouble sleep. While food never used to be so readily available. It's easy to go to the food to get the satisfaction that you need. 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 have physical pain that is not the result of an injury? This could be stress related! 2. 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. For many millions of people. now. 1. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. your mind can be struggling at the same time. While you may not want to do this. Yet this is a dangerous situation. this is one of the prime reasons that they are overweight or unhealthy in their diets. 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. To determine where you stand in mind fitness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Emotional eating is eating when things go bad. consider this scenario that happens over the span of time. ask yourself these questions. although you may not realize it. too. 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. Do you hate the life that you are leading. For example. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Improving the fitness of your mind not only improves your daily life but increases your longevity. Do you struggle to make the goals that you set for yourself? 4. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.Yes. or are eating whenever you feel like it.
You aren't any good. You are a failure. Soon. you are not fitting well into your clothing. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you didn't do the job right. Emotional eating is one of the hardest cycles to break. In fact. you almost purposely make the situation worse by eating bad. your self esteem drops. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand.. A health self esteem is one that's confident but not overly macho. and you'll see differences in the way that you feel and the way that you see the world.. it's also one of the worst things you can do for both your physical and your mental health state. which includes emotional eating. though. 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. Now. In just a bit we'll talk about some of the ways that you can have good mind fitness. The first step in fighting the way that food makes you feel. You can't make the right decisions.these are all things that people end up saying to themselves when they are emotionally depleted. Just look at you. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. the pounds are creeping onto your hips. is to recognize that there is a connection between the way that you feel and the way that you eat. . Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You then find yourself dealing with pressure from the boss. you find yourself in even more problems. You should be able to feel confident in the decisions that you make and in the way that your life is moving. You become upset at yourself.. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. 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 begin by getting stressed at work. yet if left intact. Incorporate as many of these things into your life as you can. 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. As your self esteem drops. You decide you need a big.
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. Relationships take time and work. both physically and mentally. Build A Social Network A social network is a very important to your well being. 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. how can you build a social network of people that you can rely on? Make time for those that you already have. Learn to take criticism positively. If your boss says that the job wasn't good enough. Commit to going out and having fun. even when you don't pay attention to them otherwise. 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. 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. That means taking on the challenges that come up between people. You should always strive for a lifestyle that's positive with those in your family and your friends. its fun to have people around too! But. Let's face. "Hey. This allows your mind to repair damage and it allows you to improve your network of friends. In part of that comes the fact that if you want to have family and friends you . Don't assume that they will always be there when you need them. that relationship alone will be one that you have to work on. If you are married. Those that have people around them to support them do well in many more aspects of their lives. In addition. Although challenging. work on improving them if you can and then do the best job that you can overall. Then. learn how to accept compliments and to take criticism. ask what you could have improved on for next time. take care of the way that they look and those that do things for themselves are the most confident people out there. whatever way is fun to you. Just putting on a beautiful outfit can make you feel good about yourself. at least one time per week. Getting away or even just finding time to play a board game is essential. working through them and then letting them go. Those that dress well.Accept those. Getting down on yourself because someone doesn't like the job you did isn't okay.
It hinders you throughout your life by causing unhealthy living situations. a physical activity. You should also use challenges to help power you through your day and your life. Managing Stress Its not easy job. physical risks and puts your entire well being at risk for emotional breakdown. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. now you have it! You know what to do to make your lifestyle improved through these changes. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. find an outlet. Stress affects your ability to function properly. it is important for you to find solutions to those problems. by relieving stress. 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. there are many things that you can do. too. allowing you to fend off Alzheimer's and other conditions like it. Your Overall Mental Fitness Plan So. A hobby. Asking questions. or some other thing that really brings you happiness is necessary to have. 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. To help remedy stress. You'll feel good about life and your social network. Learning new things keeps the mind active and that means health. 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. but mentally you do! For starters. You need to find something that you love to do. always keep yourself learning. If the situations that you are in provide you with high levels of stress. . but you have to do it! Stress is one of the largest problems in health today. getting the answers and working at it helps to improve the brain's function. use your brain power! You don't have to do any type of exercise with your brain physically of course.need to be a friend.
Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead.1. drinking and drugs. Improve them. Each decision you make throughout the course of the day plays a role in your fitness. Lifestyle Fitness. If you can't think of anything. continuous learning and through challenges of all types. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. It also helps to make it through difficult times when you have someone by your side. smoking. they are not everything. is a problem for your health and your ability to make it through the life you have. It will cause cancer eventually in your lungs. Drinking And Drugs Each of those three things. There are no ifs about it. You probably already know the risks of what these things can do to your life. Make changes like these today and see results today. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Keep your self esteem positive. Improve your brain's fitness by challenging it through new adventures. You Are What You Do. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. this one will be structured a bit different. Improve your stress levels and see physical. Working on this is hard. Too Your lifestyle is the way that you live your life. Do things that are enjoyable to you. 4. 5. smoking will eat away at your lungs and will cause cancer. 2. Smoking. mental and emotional benefits right away. Improve your social network to reduce stress and to improve your quality of life. learn something new. and physical fitness increases. 3. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Unlike the other chapters. but feeling good about yourself is a must for overall health. . but you may not realize the extent at which it takes to improve them. For example.
There may be an underlying medical condition that could be causing it. For one. even if it is one of the hardest things you will have to do. Your lifestyle fitness requires that you get quality sleep each night. Why is sleep so important ? There are actually several reasons. Some damage can be fixed through healing over time. but the . Smoking and drugs are simply a no no. This can only happen if you stop soon enough. talk to your doctor about it. your energy increases. your stress levels DO go down and you can feel better about the life you are living. If you are facing problems with insomnia or are struggling to get to sleep. It's a time to restart. your body can repair the damage that you have done to your lungs. you put your life at risk and you destroy the organs in your body. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. refresh and give yourself the best chance at improving tomorrow. It's the way that your mind works through problems. Those that don't get enough sleep are not capable of performing at their best physical or mental level. then you aren't getting the right amount of sleep for health. When you quit early enough. You kill brain cells. You will find that your health increases. To improve your fitness.But. Drinking and drugs are just as bad. you need to remove these problems from it. You need this time for your mind to. though. sleep is the body's time to relax and to recoup what it's done all day. To improve your lifestyle and to extend your life. Stress hurts more. find a method to stop smoking and do it. you destroy your body slowly and methodically. 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. They aren't able to improve the level at which they can function and they make bad mistakes. 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. others can't. Sleep Do you sleep ? No. It's the time that your body heals from the exertions of the day. physical ailments hinder you more when you don't get enough sleep.Rest is one of the most overlooked parts of an exercise regimen.
During the suspended state of animation you are in. it can distract from your ability to fall asleep. • Get at least eight hours of quality sleep per night. but you'll have to use the bathroom more often as well which will disturb your sleep. Not only will the caffeine keep you awake. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. your body is doing exactly what you have been asking it to do during your workouts . being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Try having some white noise in the room like a fan running. • Don't drink a lot of fluids before sleep. Muscle adaptation and growth often occurs at night. This will help you signal your body that it's time to think about resting. Make sure this snack is light. For starters. but if you go to bed on an empty stomach.build muscle. According to the Journal of Applied Sports Science. Working out in this state has its obvious downside. 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. • Try having a light snack before bedtime. Some people disagree with this theory. . though. especially tea or coffee.reality is it is actually a quite important principle. You're better off waiting until the next day when your body has been given proper rest. • Keep your bedroom dark and cool. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.096. As your body temperature lowers. Lack of sleep can have an intoxicating effect on your body. you start to feel sleepy. Body temperature has a huge effect on our ability to fall asleep. • 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. your lack of muscular coordination places you at a much higher risk for injury. If you work up a sweat before trying to sleep. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. which is above the legal driving limit in most states.
While your body is sleeping. Just think of the role that money plays in your everyday life. • Don't do stimulating things before bed such as watching television or working on a project. . You worry about money and end up facing financial hardships that move into your work life. A majority of growth hormones are also released when the body is in the sleep state. As you know. it is also vital in helping your body recover and ultimately grow like you want it to. This is what makes you grow. there are many ways that you can overcome them. your body's synthesis of protein increases. healthy lifestyle. but it really can be. Financial fitness isn't something that we'll stress for too long here. Your body can recover and repair any damage you did during the day while you are at rest. During a workout. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your home life. and even your physical health. but it is something to make part of your overall guide to living a long. Just as sleep will give you more energy. at least two hours beforehand. If you are having problems with sleeping. • Don't eat before bed. Money is one of the largest causes of stress in people every single day. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. but the majority of this happens while the body is at rest. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. your marriage. growth hormones are also released. Growth hormones are very important in increasing muscle mass. stress causes a wide range of health concerns for your body.
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.
In researching this book. 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. • www. this author depended on several of these websites for information. You will get the most information by joining their website. The Internet is another invaluable resource for body building information. but it's free. where to find supplements. Here are a few you should really check out: • www. You will find a whole new world opening up around you! . and ways to prepare yourself for competition. contest schedules and results.com This is another super website where you can find tips and tricks about how to maximize your workout. 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.com This site is nothing less than amazing. • www.Nothing can really compare to personal advice and guidance.abcbodybuilding.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. Look around you and find what works for you.bodybuilder. Ask around when you are in the gym. sample workout plans. These are only a few resources you can check out as you begin your body building quest. or network with others in social settings. as well as pictures of people who have made amazing transformations through a body building program.getbig.
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